Compound builds your periodised training plan and nutrition programme around your actual goals — races, lifts, body composition, or all three.
Answer a few questions about your goals, training history, and schedule. Compound does the rest.
Tell Compound what you're working towards — a race date, a strength milestone, body composition changes, or a combination. It checks if they're compatible and flags any conflicts.
Your periodised training programme is built instantly — with phases, session types, intensity targets, and nutrition calibrated to your TDEE and training load.
Log sessions, food, body measurements, and strength PRs. Your AI coach is always on hand to answer questions and adapt the plan as you progress.
Training, nutrition, tracking, and coaching — built to work together, not bolted on separately.
Stack races, physique goals, and performance benchmarks simultaneously. Compound checks which goals conflict and builds a plan that makes all of them achievable.
TDEE and macro targets calculated from your actual training load. Weekly meal plans, food logging, and calorie tracking all synced to your programme.
15+ health conditions and injury profiles built into every plan. No generic programming — Compound adapts sessions based on what your body can actually handle.
Log every set, track 1RM progression, and watch your lifts compound over time. Progressive overload built directly into your weekly programme.
Your plan isn't a static schedule — it's a structured progression through foundation, progression, and peak phases timed around your actual race or target dates.
Ask your coach anything — session modifications, nutrition questions, goal adjustments. It knows your plan, your history, and your goals.
Whether you're chasing a PB, a podium, or a physique — Compound builds the plan.
Half marathons, marathons, triathlons, and ultras. Periodised race prep with build, peak, and taper phases timed to your event date.
Deadlift, squat, and bench targets with phase-specific rep ranges, calculated working weights, and progression built week by week.
Hyrox, CrossFit, or your own strength + cardio combination. Multi-goal planning handles the balancing act without compromising either.
Fat loss, muscle gain, beach body, glute focus — Compound builds the nutrition and training plan around your physique target, not a generic template.
Cycle phase-aware training and nutrition. Harder sessions when your physiology supports it, adjusted volume and calories when it doesn't.
Returning from injury, illness, or a long break? Compound builds around your health conditions and starts conservatively — ramping up only when you're ready.
Build your first personalised training and nutrition plan in under 5 minutes.