Stop guessing in the gym.
Strength, mobility and rehab for runners, cyclists and triathletes. Built from your goals, your injury history and the training your device recorded.
TODAY'S SESSION · BUILD BLOCK
Calves + Balance
~18 MIN 5 EXERCISES MODERATE INTENSITY
Open workout 
Single-leg calf raise 3 × 14 each side · STRENGTH ▲ +2 REPS FROM LAST TIME Built with physios and coaches Every exercise explained
WORKS WITH
What’s inside
Built around the week you just trained.
Your goals, your kit, your injuries and this week’s runs and rides go in. One session comes out, with every exercise explained.
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TODAY'S SESSION · BUILD BLOCK
Calves + Balance
~18 MIN 5 EXERCISES MODERATE INTENSITYOpen workoutToday
Never the same week twice.
Built fresh from your goals, your kit and the training your device recorded.
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STRONGE SIGNAL Saturday’s descent already loaded your quads and calves, so today holds the intensity down and keeps the jumping out. Ask about this session → Stronge Signal
Every session says why.
A short note on what changed in your week and what today does about it. Every exercise carries its own reason.
- M 17 T 18 W 19 T 20 F 21 S 22 S 23THIS WEEK Plan week
Your week
Choose the days that suit you.
Drag a session onto another day. Move it twice and the plan learns that’s when you train.
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Log as you go
Stick to the programme or not. It still counts.
Log the load you lifted and the reps you got. More or less than planned, it all shapes the next session.
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Yesterday you flagged pain
How’s your Achilles this morning?
YESTERDAY 6 0106
same or worse
That’s itPain flag
Flag pain and the session changes.
Rate it 0–10. Next morning one card asks how it settled. A settled morning withdraws the flag, and every reading is logged and adapts your programme.
Pain-monitoring model: Silbernagel 2007, Am J Sports Med
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Rehab ladder
Managing a niggle? It runs underneath.
Isometric holds, then heavy and slow, then spring, then your sport. The rest of your training carries on around it.
Tendon continuum: Cook & Purdam 2009 and Rio 2015, Br J Sports Med; Kongsgaard 2009, Scand J Med Sci Sports; Beyer 2015, Am J Sports Med
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Swap
No kit? Too hard? Swap it.
A like-for-like alternative that respects your injuries and your equipment, with a reason and an undo.
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Pins
Keep the exercises you trust.
Pin the exercises you want favoured (yours, your physio’s or your coach’s) and choose how strongly. If one is held back, the session says why.
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Race day
A race in the diary changes the plan.
Your date sets the block: base, build, peak, taper. Heavy work halves into the taper while activation steps up.
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Progress
You progress when the sessions say you’re ready.
Loads and levels step up on the sessions you completed. Your streak, your injury-free days and the minutes that added up.
A season with Stronge
From your first niggle to your next start line.
Your first session is built from the week you just had.
Your fitness device syncs your sessions. Stronge reads them, weighs them against your goals, your injuries and the kit you have, and sets the week’s strength and mobility around all of it.
No more looking lost in the gym.
Today’s programme arrives whole: a warm-up, the work, a cool-down, and every exercise carries its reason on screen. Strength, rehab and mobility, within the time and kit you have today.
Log exactly what you do.
Guided or checklist, demo on every movement, a timer that knows left from right. Sets, loads, a pain flag if you need one and an undo if you don’t. Every set you log makes the next programme more yours.
Niggles are a signal.
Tap pain on a movement and rate it 0–10. That movement is already lighter before you answer anything, and next morning one card asks how it settled. A settled morning takes the flag back.
Injured? A staged protocol runs underneath.
Managing something? Four stages sit beneath your week: isometric holds, then heavy and slow, then spring, then your sport. Each rung is earned on clean sessions, and the rest of your training carries on around it.
No more ‘yeah mostly’ to your physio.
Pain trends over time, the exercises they recommended, every exercise you trained, your weekly load and more. It builds on your phone as a report you can share with them.
Add a race and the weeks build toward it.
Add it and the weeks periodise toward it: base, build, peak, then taper. Close in, the loading backs off and activation takes over, because race week is for arriving fresh rather than fitter.
What it adds up to: injury-free days.
Train harder, go further and chase your goals without the setbacks. Loads and levels step up on the sessions you completed, and what you see is the work banked: your streak, the days injury-free against your best, and twelve weeks of load.
Straight answers
The questions we get asked most.
01 Where does my plan come from?
A mileage jump adds calf and Achilles work. A hilly weekend backs the intensity off the muscles that braked on the descents. A race in the diary periodises the block. You never have to explain any of it.
Your runs and rides, your goals and race date, your injury history, the equipment you have, the sessions you complete: all of it feeds one engine, which rebuilds your prescription as your week changes.
02 What happens to my health data?
Stronge reads workouts, not routes. No GPS, ever, and location is never requested. Your heart rate stays on your phone too: Stronge only ever sees a single weekly number, never the trace.
Everything else we hold is secured and encrypted with industry-leading security, and your data is yours. We never sell it, we never track you across other apps or sites and never for advertising, consents are granular and revocable, you can export your data at any time, and deleting your account erases everything.
03 I have a routine I love. Can I keep doing it?
Yes. Pinning isn’t limited to single exercises. Pin a whole workout and it runs in full, exactly as you built it. Nothing is lost by using it either: the sets you complete feed the same engine, so a pinned routine earns your progression like any session Stronge wrote.
04 Why should I trust these exercises?
The engine is evidence-based down to the dose. Every exercise comes from published rehab, sport science and prevention research, cross-referenced with hundreds of professional programmes from verified coaches and physios, and shaped by years of building plans for real athletes with real injuries. It’s prescribed at the sets, reps and loading the trials and coaches used, not a loose interpretation of them.
Each exercise in your session tells you why it’s there. Even where the honest answer is comfort rather than prevention, as with static stretching, the app says that too.
05 I’m injured right now. Should I even start?
Yes. Tell it what you’re managing and it lays a staged protocol underneath everything else: calming work first, then heavy slow strength, then spring, then sport-specific loading. You progress in that area by completing clean sessions rather than waiting out a date on a calendar, and everything else keeps progressing as normal.
Stronge is not medical advice and doesn’t replace your physio.
06 How much admin is this?
Almost nothing. Your running and riding arrive on their own from your device. Inside a session you tick sets off as you go, and logging a load is one optional tap. The session already knows your goals, your progress, your kit and how long you’ve got.
07 Will it pick up the devices I already use?
Yes. To keep your data private and on your device, Stronge reads the workouts already on your device (Garmin, Apple Watch, Strava, Polar, Coros, Suunto, and others), so there’s no new integration or added connectors. If a run goes missing or you prefer, you can manually add it in.
08 How long are the sessions?
Starting at about fifteen minutes. Sessions start short on purpose, because a short session you’ll do beats a once-off hour you’ll skip, and the ceiling grows as completed work earns it. Already training for an hour? Set the length to an hour and it fills it properly. Most weeks ask for two or three sessions.
15–60min · 2–3× a week
09 Do I need a gym or any equipment?
No. Bodyweight is a complete programme in Stronge, not a fallback. Tell it what you have and it builds with that, whether that’s nothing at all, a mini-band, a pair of dumbbells or a full gym. Travelling, or stuck at home? Change it for a single day without touching your profile.
- BodyweightA complete programme: activation, strength and mobility, without a single prop.
- Mini-bandAdds targeted hip, glute and ankle work when you have one in the drawer.
- Dumbbells or gymDumbbells add load. A gym opens the full library. Upgrade whenever, or never.
10 What if my physio gave me specific work?
They’re called pins. Find the exercise in the library, tag the pin as yours, your physio’s or your coach’s, and set how strongly it should be favoured. From then on Stronge builds with it. If a clinical rule, your kit or the time available means it can’t be honoured on a given day, the engine tells you which one got in the way and why.
11 I’ve got a race coming up. What changes?
Add the date and everything reorganises around it. The strength work builds while there’s room for it and steps back as the race approaches, so you arrive fresh rather than carrying fatigue from the gym into your key sessions.
- BaseBuild the work you can repeat.
- BuildThe work gets more specific as the date gets closer.
- PeakThe last block of specific work.
- TaperProtect freshness. Nothing new, nothing heavy.
12 Will it clash with the plan I’m already following?
It can’t clash, because it isn’t doing the same job. Your coach, your routine or your own programme writes your work. Stronge writes the strength and mobility work that keeps that training possible, and slots it into the days you prefer.
Privacy
Clinical grade privacy
Your data is yours. We secure and encrypt it with industry-leading security, never sell it or share it with third parties, and you can export or delete everything from inside the app.
