# Stronge > Intelligent strength, mobility & prehab for runners and cyclists. Source: https://stronge.app/ Stronge is an intelligent strength, mobility and prehab app that reads the training you have actually done (your training load, goals, injuries, equipment and race date) and builds the right plan around it, automatically, every week. It is an iOS app, in closed TestFlight beta and free during the beta. Answer a few questions about your training on stronge.app and the TestFlight install link follows. Made by Chutta Digital (Pty) Ltd, South Africa. Stronge is not medical advice and does not replace a physio or doctor. Nothing here promises an injury outcome. ## What's inside ### Never the same week twice. Built fresh from your goals, your kit and the training your device recorded. ### Every session says why. A short note on what the engine saw in your week and what today does about it. Every exercise carries its own reason. ### Choose the days that suit you. Drag a session onto another day. Move it twice and the plan learns that’s when you train. ### Stick to the programme or not. It still counts. Log the load you actually lifted and the reps you actually did and our engine tracks it for next time. Doing more or doing less all helps shape your sessions. ### Pain changes the work, not just the log. 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. Evidence: Pain-monitoring model: Silbernagel 2007, Am J Sports Med ### 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. Evidence: 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 ### No kit? Too hard? Swap it. A like-for-like alternative that respects your injuries and your equipment, with a reason and an undo. ### Pin what your physio gave you. 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. ### 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, and anything that starts hurting reshapes the plan before it reshapes your race. ### Harder work is earned, not scheduled. Loads and levels step up on the sessions you actually completed. Your streak, your injury-free days and the minutes that added up. ## How a week goes ### Your first plan: It reads your week before it writes it. 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. ### Every session: 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. A session covering all aspects of your strength, prehab, and mobility goals within the time and kit you have today. ### Mid-session: 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, and much more. Granular data on your lifts that helps make your programme more personal over time. ### The day it hurts: 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. ### Underneath it all: A ladder runs under the plan. 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. ### When your physio asks: 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. ### When you enter a race: Add a race date to kick off a block. 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: In the end, what really matters. Injury-free days. Loads and levels step up on the sessions you actually completed. What you see is the work banked: your streak, the days injury-free against your best, and twelve weeks of load. The ability to train harder, go further and stay focused on your goals without setbacks. ## Works with Stronge reads completed workouts straight from your device, from whatever you already train with. Workouts, not routes. There is no separate connector to set up. - Garmin - Apple Watch - Strava - Coros - Polar - Suunto - Oura Ring ## Equipment - **Bodyweight**: A complete programme: activation, strength and mobility, without a single prop. - **Mini-band**: Adds targeted hip, glute and ankle work when you have one in the drawer. - **Dumbbells or gym**: Dumbbells add load. A gym opens the full library. Upgrade whenever, or never. ## Around a race - **Base**: Build the work you can repeat. - **Build**: The work gets more specific as the date gets closer. - **Peak**: The last block of specific work. - **Taper**: Protect freshness. Nothing new, nothing heavy. ## Questions ### Where does my plan come from? Stronge reads the training you actually do. 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. 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. ### 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. ### Why should I trust these exercises? The engine is evidence-based down to the dose and strictly model driven, so the same inputs produce the same outputs every time, not just an AI hallucination. Every exercise comes from published rehab, sport science and prevention research, and is cross-referenced with hundreds of professional programmes from verified coaches and physios. It’s prescribed based on the sets, reps and loading the trials and coaches actually 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. ### I’m injured right now. Should I even start? Yes, that’s what makes Stronge unique. 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, and still continue to progress in others normally. Not waiting out a date on a calendar anymore. Stronge is not medical advice and doesn’t replace your physio. ### 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. ### 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. ### How long are the sessions? Starting at about fifteen minutes. Sessions start short on purpose, because building a habit with a short session you’ll actually do beats a once-off hour session you will likely skip. You can also set a minimum and a maximum length, and the ceiling only grows as completed work earns it. Most weeks ask for two or three sessions. ### 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. ### 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. ### 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. ### 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. ### 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. ## Join the Beta Team Tell us about your training and you’re on the Beta Team, helping shape what Stronge becomes while it is still being built. - Free for the whole beta - A say in what we build next - Prizes, and more along the way Join at https://stronge.app/#early-access. Your address takes you straight to a few questions about your training, about four minutes, and the TestFlight install link is on the other side of them. iOS only, no payment required.