Koana tells you what to do today, and adapts as you become stronger, faster, and more capable. Your plan is ready in 3 minutes.
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Trusted by 5,000+ athletes
TODAY
Pull A
Deadlift
5 × 5 @ 75% 1RM
Pull-ups
4 × 8 BW
Barbell Row
3 × 10 @ 60kg
READING
Recovery
78
/100
Sleep
7h 12m
Strain
14.2
HRV
62 ms
Resting HR
54 bpm
PLAN ADJUSTED
Volume reduced 15% today
HOW IT WORKS
Three steps to the version you want.
Tell us about you. Get your plan. Train, sync, and become.
01
Tell us your goals
Gym, running, or both. Pick what you want to build (strength, capacity, leanness, race readiness) and your starting level.
02
Get your plan in seconds
Koana builds your 12-week periodized cycle: daily workouts with sets and weights, macros calibrated to today's training, running paces from Jack Daniels VDOT.
03
Train. Sync. Become.
Connect your watch. Log sessions and meals. Koana shifts loads when you're under-recovered and progresses you when you're not.
HOW KOANA HELPS
Less juggling. More becoming.
Four places where Koana does the work for you.
One plan, every session.
Strength, running, and HIIT in one calendar that balances itself. Koana already decided which session is right today, based on yesterday's recovery.
Sat
Run
Long Run 16km
Sun
Rest
Recovery walk
Mon
Strength
Lower Body
Tue
Run
Intervals 4×800
Miss a session? No stress.
Move a workout with one tap. Koana rebalances the rest of the week so a busy day never sets you back.
Tuesday
Lower Body
Thursday
Lower Body
Eat to match the work.
Your macros shift with today's training. Heavy gym days load carbs. Easy days lean them out. No more guessing what to eat.
TODAY · 4:32 PM
PROTEIN
127 / 180 g
53 g left
CARBS
210 / 320 g
110 g left
FAT
45 / 70 g
25 g left
log a meal
Watch yourself become.
Real numbers on consistency, body change, and performance. Watch the wins compound, week over week.
STREAK
12 weeks
on track
MUSCLE
+2.8 kg
▲ in 12 weeks
5K PACE
5:25 /km
▲ 35 sec faster
integrations
All Your Data. One Platform.
Gym sessions, running stats, nutrition, sleep, and recovery, pulled from your watch, your coach, and your own logs. No more switching between 5 apps.
Apple Health
Google Health Connect
Apple Health
Google Health Connect
stories
Success Stories
Join thousands of people reaching their goals
"My COROS Pace synced in under a minute and the long-run carbs adjusted before I even finished stretching."
@coros_kai
"HRV finally clicked. Two low days in a row and the app moved my heavy session before I even noticed I was fried."
@hrv_hunter
"Logged a fasting window for the first time and the workouts shifted to match. I never bonked once."
@fasting.fran
"I commute by bike five days a week and the app counts it toward recovery and load. Finally something that sees real life."
@pedal.everyday
"Surplus done right for the first time. Up six pounds, still see my abs, and my lifts moved every week."
@lean.bulker
"Withings scale data flows in and my deficit auto-adjusts each week. Set it once, forget it, lose the weight."
@withings.win
"Pilot schedule means weird sleep and the app rebuilds my week around it. Workouts moved to layovers without me asking."
@cockpit.lifts
"Linked my Garmin and the carb target shifts after long runs. First app that actually reacts to what my body did."
@trail_runner_dc
"Most trackers just dump numbers on you. This one actually tells me what to do with them tomorrow."
@iron_james
"Hit my first sub-1:50 half marathon following the running plan. Pace targets felt aggressive but honest."
@sub1_50_steve
"My deadlift went from 315 to 365 in two months following the lift program. The auto-progression is no joke."
@plate_chaser
"I track every meal with the camera now. Even the messy ones at restaurants get logged in seconds."
@photo.plate
"The nutrition coach in my plan actually reads my logs and replies within a day. Felt like real coaching, not a chatbot."
@nutri_lena
"Eight pounds down and the scale isn’t even the best part. I move better and my knee stopped clicking after squats."
@knees.over.toes
"My COROS Pace synced in under a minute and the long-run carbs adjusted before I even finished stretching."
@coros_kai
"HRV finally clicked. Two low days in a row and the app moved my heavy session before I even noticed I was fried."
@hrv_hunter
"Logged a fasting window for the first time and the workouts shifted to match. I never bonked once."
@fasting.fran
"I commute by bike five days a week and the app counts it toward recovery and load. Finally something that sees real life."
@pedal.everyday
"Surplus done right for the first time. Up six pounds, still see my abs, and my lifts moved every week."
@lean.bulker
"Withings scale data flows in and my deficit auto-adjusts each week. Set it once, forget it, lose the weight."
@withings.win
"Pilot schedule means weird sleep and the app rebuilds my week around it. Workouts moved to layovers without me asking."
@cockpit.lifts
"Linked my Garmin and the carb target shifts after long runs. First app that actually reacts to what my body did."
@trail_runner_dc
"Most trackers just dump numbers on you. This one actually tells me what to do with them tomorrow."
@iron_james
"Hit my first sub-1:50 half marathon following the running plan. Pace targets felt aggressive but honest."
@sub1_50_steve
"My deadlift went from 315 to 365 in two months following the lift program. The auto-progression is no joke."
@plate_chaser
"I track every meal with the camera now. Even the messy ones at restaurants get logged in seconds."
@photo.plate
"The nutrition coach in my plan actually reads my logs and replies within a day. Felt like real coaching, not a chatbot."
@nutri_lena
"Eight pounds down and the scale isn’t even the best part. I move better and my knee stopped clicking after squats."
@knees.over.toes
"Calisthenics progressions actually move week to week. I got my first muscle-up after four months of trying alone."
@bar.flow
"Sprint triathlon done in under 90 minutes and I never felt overcooked in training. The taper plan was perfect."
@sprint.suzie
"My Apple Watch readiness flows in and my coach sees it. We adjust the week together instead of arguing about it."
@apple.heart
"Group coaching plus the chat thread keeps me showing up. Eighty-three day streak and I have never been this consistent."
@streak.eighty
"Fitbit sync was instant and the app stopped guessing my sleep. The recovery score actually matches how I feel."
@fitbit.frankie
"My physio flagged a calf imbalance and the plan dialed back jumps for three weeks. Came back stronger and never tweaked it."
@calf.careful
"I went from couch to a sub-25 5k in fourteen weeks. The plan never pushed me into anything that hurt."
@couch.to.5k
"Switched from MyFitnessPal and never looked back. The photo logging alone saved me hours every week."
@gym_jane
"Down 9 lbs in three weeks without crashing my energy. The intake predictions were dead accurate."
@code_and_kettlebells
"The coach connection feature finally got me consistent. Having someone see my logs changed everything."
@new.to.gym
"Pregnancy-safe workouts that adapted week by week. I trusted it more than the random forums I used before."
@mama_runs
"My Oura ring data feeds in and the app pushes my workout an hour later when my readiness is low. Game changer."
@oura_owen
"PR week after PR week on the strength program. The fatigue auto-regulation kept me from burning out at month two."
@pr_every_friday
"Calisthenics progressions actually move week to week. I got my first muscle-up after four months of trying alone."
@bar.flow
"Sprint triathlon done in under 90 minutes and I never felt overcooked in training. The taper plan was perfect."
@sprint.suzie
"My Apple Watch readiness flows in and my coach sees it. We adjust the week together instead of arguing about it."
@apple.heart
"Group coaching plus the chat thread keeps me showing up. Eighty-three day streak and I have never been this consistent."
@streak.eighty
"Fitbit sync was instant and the app stopped guessing my sleep. The recovery score actually matches how I feel."
@fitbit.frankie
"My physio flagged a calf imbalance and the plan dialed back jumps for three weeks. Came back stronger and never tweaked it."
@calf.careful
"I went from couch to a sub-25 5k in fourteen weeks. The plan never pushed me into anything that hurt."
@couch.to.5k
"Switched from MyFitnessPal and never looked back. The photo logging alone saved me hours every week."
@gym_jane
"Down 9 lbs in three weeks without crashing my energy. The intake predictions were dead accurate."
@code_and_kettlebells
"The coach connection feature finally got me consistent. Having someone see my logs changed everything."
@new.to.gym
"Pregnancy-safe workouts that adapted week by week. I trusted it more than the random forums I used before."
@mama_runs
"My Oura ring data feeds in and the app pushes my workout an hour later when my readiness is low. Game changer."
@oura_owen
"PR week after PR week on the strength program. The fatigue auto-regulation kept me from burning out at month two."
@pr_every_friday
"Carb cycling sounded complicated until the app just did it for me. Hard days are loaded, easy days are lean."
@carb.shifter
"Vegetarian macros are usually a nightmare to balance. The plan filled my protein gaps without forcing fake meat on me."
@veg.lifter
"Hit a 50k trail race on the plan with zero injuries. The volume ramp felt boring at first, then the legs showed up."
@ultra.steph
"VO2 max jumped four points in eight weeks following the intervals. I expected slow gains, not that."
@v02.climb
"I run and lift in the same week and the plan rotates intensity so neither one tanks. Concurrent training without the crash."
@dual.athlete
"Found an in-person group run through discovery and now I have a Saturday crew. The app turned into a community for me."
@saturday.crew
"Snap a photo of my plate and the macros are done. I used to skip logging entirely. Now it takes ten seconds."
@deadlift_dad
"Tells me when to push and when to back off. The recovery score finally gave my deload weeks some structure."
@yogamama.kate
"My Whoop integration plus the adaptive workout logic is wild. Bad sleep night and the app pulls back the volume."
@whoop_wendy
"Found a CrossFit box and three trail meetups within ten minutes through discovery. Made the app feel local."
@weekend_warrior_ny
"Recovery score finally explained why Wednesday sessions always felt terrible. I shifted my heavy day to Thursday and it clicked."
@cycling_chris
"Sleeping through the night for the first time in years. Turns out my late workouts were the culprit and the app flagged it."
@sleeping_at_last
"Energy levels through the roof since the macros started shifting with my training load. Lunch slumps are gone."
@no.more.slumps
"Carb cycling sounded complicated until the app just did it for me. Hard days are loaded, easy days are lean."
@carb.shifter
"Vegetarian macros are usually a nightmare to balance. The plan filled my protein gaps without forcing fake meat on me."
@veg.lifter
"Hit a 50k trail race on the plan with zero injuries. The volume ramp felt boring at first, then the legs showed up."
@ultra.steph
"VO2 max jumped four points in eight weeks following the intervals. I expected slow gains, not that."
@v02.climb
"I run and lift in the same week and the plan rotates intensity so neither one tanks. Concurrent training without the crash."
@dual.athlete
"Found an in-person group run through discovery and now I have a Saturday crew. The app turned into a community for me."
@saturday.crew
"Snap a photo of my plate and the macros are done. I used to skip logging entirely. Now it takes ten seconds."
@deadlift_dad
"Tells me when to push and when to back off. The recovery score finally gave my deload weeks some structure."
@yogamama.kate
"My Whoop integration plus the adaptive workout logic is wild. Bad sleep night and the app pulls back the volume."
@whoop_wendy
"Found a CrossFit box and three trail meetups within ten minutes through discovery. Made the app feel local."
@weekend_warrior_ny
"Recovery score finally explained why Wednesday sessions always felt terrible. I shifted my heavy day to Thursday and it clicked."
@cycling_chris
"Sleeping through the night for the first time in years. Turns out my late workouts were the culprit and the app flagged it."
@sleeping_at_last
"Energy levels through the roof since the macros started shifting with my training load. Lunch slumps are gone."
@no.more.slumps
QUESTIONS
Common questions
Still here? Hit us up at support@koana.fit
No. Koana is built for everyone, from someone walking into the gym for the first time to a runner chasing a half-marathon. The plan calibrates to your level. No fitness vocabulary required.