Frequently Asked Questions

After signup, the app walks you through a short onboarding (about 90 seconds) to capture your goal, current fitness, and how many days a week you want to train. At the end, your weekly schedule and matching gym templates are generated automatically.

If you want to change your plan later, open the Cardio or Gym tab, tap the ··· menu, then Change Plan. You can pick a hybrid weekly plan (gym and cardio combined) or a multi-week race plan (5K, 10K, half marathon, 25/50/100 km cycling, swimming, rowing).

The AI Coach reads a summary of your training (weight trend, recent workouts, current plan, recovery score) and sends it to Anthropic's API to generate suggestions. No name, email, or contact info is ever sent.

Anthropic does not train on or store this data beyond the API call. You can see exactly what's sent the first time you open AI Coach. There's a consent screen that lists every field. If you'd rather not use the feature, just don't open AI Coach.

Full details in our Privacy Policy.

Couch to 5K is an 8-week walk/run program designed for people who don't currently run. It starts with short run intervals (1 minute running, 1.5 minutes walking) and gradually builds you up to running 5 km continuously.

Pick it if:

• You haven't run in a while or have never run before
• You can walk comfortably for 30 minutes
• You want a clear, gradual progression with no pressure

If you can already run 2 to 3 km without stopping, skip Couch to 5K and pick the regular 5K plan at Beginner level instead.

On first launch the app asks for HealthKit permission. Granting it lets the app read your weight, heart rate, HRV, sleep, steps, and any workouts you record on your Apple Watch. They appear automatically in the relevant tabs.

If you skipped that prompt, go to iPhone Settings → Health → Data Access & Devices → Progress → Turn On All.

The app doesn't talk to Garmin or Fitbit directly, since they don't have public APIs for what we need. Instead, both can sync their data into Apple Health, and the app reads from there:

1. Garmin Connect app → Settings → Apple Health → enable everything you want shared.
2. Fitbit app → Account → Apps → Apple Health → connect.

Workouts, weight, sleep, and resting heart rate sync over fine. HRV is the exception: Garmin and Apple measure it in different ways (RMSSD vs SDNN), so Garmin won't write HRV directly to Apple Health. If you want your Garmin HRV in Progress, install HealthSync. It converts and bridges the value.

Strava doesn't connect directly to Progress. It connects through Apple Health: record your run or ride in the Strava app, then in Strava go to Settings → Apple Health and enable it. Once Strava is writing to Apple Health, Progress reads it from there automatically.

This is the easiest free workaround if you don't have a Garmin or Apple Watch. You get full cardio tracking in Progress without buying a wearable.

Garmin and Apple use different methods to calculate HRV (RMSSD vs SDNN), so Garmin doesn't write HRV directly into Apple Health. Install HealthSync and configure it to sync HRV from Garmin Connect to Apple Health. Progress will pick it up from there.

Yes. Manually log your workouts on the Gym tab and weight on the Weight tab. For cardio, the easiest setup is to record your runs and rides with the Strava app on your phone, then connect Strava to Apple Health (in Strava: Settings → Apple Health). Progress reads it from Apple Health automatically. You'll get full cardio tracking without any wearable.

You'll miss out on automated metrics that need a watch (HRV, resting heart rate, sleep stages), but everything else works.

Open the Gym tab and tap Start Workout(or tap a planned session if you have a plan active). Pick a template or start blank, then add exercises and sets as you go. Tap a set's checkmark to mark it done. The rest timer starts automatically based on the template's rest setting.

When you finish, tap End Workout. The app saves it to your history, updates your PRs, and ticks off any planned session that matched.

Nutrition tab → Add Food→ tap the barcode icon (top right of the search bar). Hold the camera over a product's barcode. Most packaged foods are recognised within a second.

If the product isn't found, you can either search by name or add it manually under My Food.

If you've connected both Apple Health and Strava, the app de-duplicates automatically when an activity matches by type, start time (within 10 minutes), and duration (within 50%). If you still see duplicates, it usually means Strava recorded the activity 30+ minutes after your watch did. Tap the duplicate you don't want and delete it manually.

The app auto-completes a planned session when it sees a logged workout that matches by day and activity type (gym workouts also match by name). If your gym template is named “Upper A” but you logged a workout called “Push Day” on the same day, the auto-match misses it. Tap the session in the plan view to mark it complete manually.

NEVO (Nederlands Voedingsstoffenbestand) is the Dutch government's official food composition database, maintained by RIVM (the Dutch national health institute). It contains around 2,500 foods commonly eaten in the Netherlands, with data verified by professional nutritionists.

We use it because:

• It works offline. The entire database ships with the app, so there's no waiting for slow API calls.
• It's vetted by professionals. Most food databases are user-submitted and unreliable.
• Search works in both English and Dutch. apple and appel both find the same item.

For products NEVO doesn't have, the app falls back to Open Food Facts, which has millions of products worldwide.

A weekly plan repeats the same schedule every week. Good for general fitness, hybrid (gym and cardio) routines, and people who want a consistent rhythm.

A training plan is a multi-week race-specific program (5K, 10K, half marathon, 25/50/100 km ride, 1/2/5 km swim, 2/5 km row). It progressively builds load week by week, with a deload every 4th week and a taper before race day. Pick this if you have a goal date.

You can have both at once. The training plan takes priority and writes its current week into the weekly view.

RPE (Rate of Perceived Exertion) is how hard a set should feel, on a 1 to 10 scale:

• RPE 6: easy, you could do 4+ more reps
• RPE 7: challenging, 3 more in the tank
• RPE 8: hard, 2 more if you absolutely had to
• RPE 9: very hard, only 1 more rep possible
• RPE 10: true max, no reps left

For beginners we use plain language instead, with phrases like “leave 2 reps in the tank” or “you could do 1 to 2 more if you had to”. The exact wording adapts to your experience level when the plan is generated.

You can change it. When you first build a plan, the long-session day picker defaults to Saturday but you can pick any day. To change an existing plan, tap Change Plan and rebuild. Your training history, completed workouts, and gym templates are kept.

(If you generated your plan before April 2026 and the day still seems wrong, that was a bug. Recreating the plan once will fix it for good.)

Open the Dashboard tab, tap the ··· menu in the top right, then Customise Dashboard. You can toggle widgets on or off and drag to reorder. PRO widgets show a lock icon. Tap one to see the upgrade option.

Yes. Open the template in the Gym tab, tap Share, then choose AirDrop, Messages, or copy link. Your friend taps the link with Progress installed and the template imports into their library. Nothing else syncs, just the exercises, sets, and rest times.

Free includes:

• All basic gym, cardio, weight, and nutrition logging
• Weekly hybrid plans
• The first 2 weeks of any multi-week race plan
• Daily steps, streak tracking, dashboard widgets
• 1 AI Coach message per day
• Apple Health integration (and Strava / Garmin via Apple Health)
• Home Screen widget

PRO unlocks:

• Recovery score (HRV, sleep, resting heart rate analysis)
• Weeks 3 onward of multi-week training plans
• Muscle volume charts and per-exercise progress charts
• Recent PRs widget and weekly volume / weekly cardio totals
• Saved meals and meal templates in nutrition
• Body measurements tracking
• Unlimited AI Coach messages
• Historical weekly recap (past weeks)

Pricing: €3.99 / month or €29.99 / year (saves about 37%). Same in dollars.

Yes, anytime, no questions asked. Subscriptions are managed through Apple, not us:

iPhone Settings → tap your name → Subscriptions → Progress → Cancel Subscription.

You keep PRO access until the end of your current billing period.

This usually happens when StoreKit hasn't synced your purchase yet. Try in order:

1. Open the paywall and tap Restore Purchases.
2. Quit and relaunch the app.
3. iPhone Settings → tap your name → check the subscription is active.

If none of that works, email service@progressapp.nlwith the Apple ID email you bought with and we'll fix it manually.

• On your iPhone: HealthKit data stays on-device (Apple-managed encryption).
• On our servers (Supabase, hosted in the EU): your manually-logged workouts, weight entries, nutrition logs, and templates. Each row is scoped to your user ID and inaccessible to anyone else by row-level security.
• What we never store: your raw HealthKit metrics. Only the aggregates the AI Coach needs.

Full details in our Privacy Policy.

Yes. AI Coach is built on Anthropic's Claude API, so the summaries you send pass through Anthropic's servers to generate the response. Anthropic does not train on or retain this data beyond the API call.

What's sent: your weight trend, HRV, sleep, recent workouts, current plan, and your message. What's never sent: your name, email, profile picture, or any identifier.

You can see the exact data on the consent screen the first time you open AI Coach.

Settings → Account → Delete Account. This wipes everything: your training history, weight log, nutrition entries, gym templates, AI Coach memory, and your auth record, across all your devices and our database. There's no recovery period. Once it's done, it's gone.

Settings → Data & Privacy → Export Workouts generates a JSON file with all your gym workouts, exercises, and sets. Settings → Weight → Export does the same for your weight entries. You can email either or save them to Files.

(Cardio, nutrition, and templates aren't exportable yet. Coming in a future update.)

Yes, a Home Screen widget showing your current streak and latest weight. Add it like any iOS widget: long-press your Home Screen, tap +, then search for Progress.