New: Udapt 1.5 is out. A morning reading, Repeat a week and race pace →
Adaptive training and food · iPhone & Apple Watch
Every morning Udapt checks how you've recovered, fits today's workout, run, ride or swim to it, and tells you why in one plain sentence.
1 month free until 19 Nov · then £6.99 a month
Train as planned today
New in Udapt 1.5
A 1-minute reading when you wake if you don't wear your Apple Watch in bed, run/walk weeks you can repeat, a race pace for race day, and widgets for today's run, ride or swim. It's a free update for everyone.
No Watch in bed? Turn it on, and a 1-minute Breathe session when you wake can stand in for the overnight reading.
Start this run/walk week or an earlier one again, whenever you like. After a break, the plan carries on where you left off.
Race goals from 5K to half marathon get a pace for race day, from a race you ran in the past year. Training runs stay easy.
Widgets show today's run, ride or swim. Siri asks you to unlock first, and Delete all my data clears your Watch too.
How it works
Your strength sessions, your runs, rides or swims and your food targets, planned together and checked against how you've recovered.
Udapt reads last night's heart rate variability and resting heart rate from Apple Health (or a 1-minute Breathe reading when you wake), and you answer a four-question check-in.
Each check is compared with your own normal, not a stranger's: Go, Ease off or Recover, and how many checks are in range.
Push on, hold steady or ease off: the sets, effort and weight change with it, and a run or ride repeats rather than stepping up.
The same target every day, with protein first. After a month of logging, Udapt learns your real daily burn.
Training
Programmes for the gym, home or resistance bands, at your level, with weights that progress when you're ready and back off when you're not.
Running, cycling and swimming
Pick your days and your level, and Udapt plans around your strength sessions and how you've recovered.
Food
The same calorie target every day, protein first, and once you've weighed in and logged for a month, Udapt learns what your body really burns.
Every change explained
When Udapt changes your plan, it says what changed and why, and links the research behind the rule. No black box.
Your heart signals are below your usual range this morning, so today keeps the weight, drops a set and stops each one with about 3 reps in the tank.
An example of the reasons Udapt gives. Every rule, and the research behind it, is on the science page.Take the tour
Everywhere
Your check-in, heart rate as you lift and rest, and every run, ride and swim, with complications for today.
Widgets show today's readiness and session, including today's run, ride or swim. Control Centre buttons open today's workout or your food log in one tap.
English, Spanish, French, German, Italian and Portuguese, including every exercise how-to.
Private by design
Udapt runs no servers. Your profile, workouts, food logs and check-ins stay on your device, and you decide what, if anything, ever leaves it.
Workouts, runs, food logs and check-ins are kept on your iPhone. There's no Udapt server holding your information.
No advertising and no third-party tracking tools. Nobody is building a profile of your health.
Apple Health is the cross-device store. Udapt's own records are kept out of iCloud and iCloud Backup.
One plan. Everything included.
Try everything free for a month when you start by 19 November 2026 (7 days free after that).
Before you ask
Udapt plans your strength training, your runs, rides or swims and your food targets as one plan, checks each morning how you've recovered, and explains every change in plain English, with the research behind it.
No. A four-question morning check-in gives you a readiness on its own, and runs and rides work on iPhone. With an Apple Watch, Udapt also uses your heart signals overnight (or, if you don't wear it in bed, a 1-minute Breathe reading when you wake), records swims in the water, and gives you the Watch app.
Yes. Every rule comes from published research or official guidance, and each is labelled by how directly it applies: Direct, Applied, or Udapt's choice where no study sets a number. The Why? buttons in the app and the Science page show the sources.
Go, Ease off or Recover, from two checks: your heart signals compared with your own last 10 readings, and your morning check-in. Each check outside your usual range moves the day down a step. There's no score out of 10, because no study gives one.
Yes: a nine-week run/walk plan, running towards a goal or a race, easy rides, and pool or open-water swims, at your level and on the days you choose, fitted around your strength training.
Yes. Runs, rides and swims that other apps and devices save to Apple Health count in your plan, alongside Udapt's own.
Yes, included with your subscription: the morning check-in, your readiness and plan, set logging with heart rate and a rest timer, runs, rides and swims, and complications for readiness, today's session and protein.
Udapt is built on-device. Your health data, profile, workouts and food logs stay on your iPhone (and your own Apple Watch, if you use the Watch app), with one disclosed exception: scanning a barcode sends only the barcode number to Open Food Facts, a nonprofit food database.
Yes. Tell Udapt what you have, from a pair of dumbbells to a multi-gym, or train with resistance bands, in a hotel gym or on the floor. You choose where for each session.
Flag a joint you're being careful with in Settings, and Udapt swaps out exercises that load it for a like-for-like alternative where one exists. It's not medical advice: always check with a doctor or health professional about what's safe for you. If your health or rehab team has given you an exercise plan, add it in My own plan: Udapt logs it exactly as it's written and never changes it.
English, Spanish, French, German, Italian and Portuguese (Portugal and Brazil), including every exercise how-to. It follows your iPhone's language. Food search still uses English food names for now.
Udapt