A closer look at what you get — every part shipped, all on your device. Most of it stays free; accountability, the plan generators and cardio trends are Premium.
Accountability & app blocking
Lock the distracting apps you choose with Apple's Screen Time for the rest of the day when you skip the session you planned. Limited short "unlock bursts" and a private emergency code keep it firm but fair. There is one more lock: if next week isn't planned by the weekly deadline you set, apps lock until you add something.
Weekly planning
Lay out workouts, cardio, and focus blocks across the week in one place. Your plan drives your accountability and your streak, and with accountability on, Improva can remind you an hour before the weekly planning deadline you choose.
Workouts & guided timer
Build your own templates (simple or detailed with sets, reps, rest, and supersets) or start from an evidence-based library. A guided timer runs every set and rest, plays its cues over your music without stopping it, and logs what you lifted. If your machine is taken, it re-orders or swaps the exercise on the spot.
Personal trainer
Answer a few questions and get a multi-week progressive strength program. It applies double-progression as you log sets, schedules deloads, and lets you build or share your own split.
Running coach
Pick your goal — couch-to-5K through marathon, ultra, a time target, general fitness, or team pre-season — and get a full plan grounded in established running science, with paces, heart-rate zones, and safe progression.
Live cardio
Start a GPS session and see pace, distance, and heart rate (via a Bluetooth chest strap) with your route on a map. Structured intervals guide each phase with cues, plus a calorie estimate for the effort.
Nutrition & meal planner
Estimate your daily calorie, macro, and key-micronutrient targets, then log by search, barcode, or voice. A meal-plan generator fills a week from your diet and the ingredients you choose to hide, with a recipe library and batch-cook support. Ingredient data is derived automatically and may be incomplete, so always check the full ingredient list yourself and don't rely on it to avoid an allergy.
Progress tracking
Track personal records, estimate one-rep maxes from the sets you log, and chart your trends. Weights in kg or lb, your call.
Streaks
Complete the training you planned each week and your streak grows — a simple, honest nudge to keep showing up.
Apple Watch
Track cardio from your wrist, mirror the workout timer, and glance at a complication showing whether your apps are locked, your next session, and your streak.
Widgets & Siri
Home- and lock-screen widgets for your calorie ring, streak, and next session. Ask Siri to "start my workout" and Improva opens at today's session.
Backup & restore
Save your workouts, plans, nutrition, recipes, streak and settings to a file you own — keep it in Files or iCloud Drive, or AirDrop it to a new phone — and restore it anytime. Your blocked-apps choice isn't included, because it's tied to the device, so you pick those apps again after restoring. Local-only shouldn't mean you can lose everything.
Improva provides general fitness and nutrition estimates, not medical advice. Consult a qualified professional before starting a new program.
