iPhone & Apple Watch

Training you can actually read

Kova turns every session, night's sleep and meal into one clear picture — then rewrites next week around it. No spreadsheets, no guesswork about whether it's working.

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How it works →

Training load · last 12 weeks

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42-day

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4-week change

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Form

42-day average 7-day average

How it works

Three things most apps keep in three apps

Your lifting app doesn't know you slept badly. Your food app doesn't know you rode 60km. Kova holds all three, which is the only way any of them can answer to the others — recovery shapes what the week asks of you, and training load shapes what you eat.

Training

Complete every prescribed set at a weight and Kova adds load. Fall short and it holds you there until you've earned it — no pushing you into bad reps.

Recovery

HRV, resting heart rate and sleep from Apple Health become a daily recovery score, and that score shapes what the week asks of you.

Nutrition

Targets calculated from your body, your goal and your actual training load. Log by barcode, photo or voice in seconds.

In the app

What it actually looks like

Screens from the app, filled with a demo account's twelve weeks of training — roughly what Kova needs before it can tell you anything useful. Two of the home screens, the coach and the watch are faithful mock-ups of the real layouts, filled with sample data, and live heart rate appears when an Apple Watch is paired.

The top of the Home tab: a Good to train today recommendation above a recovery score of 68, rated good, between heart-rate variability of 58 milliseconds and a resting heart rate of 53; bars scoring HRV, sleep duration, sleep quality and resting heart rate; and a chart of the last 30 days. — **Ready, or not** A daily recovery score from HRV, sleep and resting heart rate — and a straight answer about what today can take.

The Home tab showing Monday's Upper Power session with a Go to session button, 7,412 steps at 74 percent of the goal, and 7 hours 24 minutes of sleep broken into deep, REM, core and awake, with a chart of sleep stages and heart rate through the night. — **Your day at a glance** Today's session, how much you've moved, and how you slept — stage by stage, with your heart rate through the night.

The Home tab showing calories and macros left for the day, today's body weight, and where to take each lift next session, with targets and how many sets have been completed at the current weight. — **Where to take each lift** Earn the weight before it moves — alongside what's left to eat today and this morning's weigh-in.

The Progress tab showing a training load of 29, up 6 in four weeks, with a rising 42-day average and a faster 7-day average oscillating around it. — **Training load** Whether you are building, holding or digging a hole — from the sessions themselves, not a wellness score.

The coach answering a question about poor sleep by citing heart-rate variability against baseline, and proposing a lighter Thursday session with Discard and Apply to my plan buttons. — **A coach that edits the plan** It reads your recovery, proposes the change, and applies it when you say so. Every change can be undone.

The Train tab showing the week's sessions — upper power, cycling intervals, lower power and a run — above a history of thirty-six logged strength workouts. — **A week, not a template** Lifting and cardio in one plan, with everything you have already logged underneath it.

An active session logging bench press at 124 beats per minute and 24 kilocalories, showing last session's sets, a chart of estimated one-rep max over twelve weeks, and a running rest timer. — **Logging a set** Last time's numbers and the lift's whole history on one screen — with live heart rate and calories from your Apple Watch.

Strength progression for the overhead press, up ten kilos in twelve weeks, with a list of personal records beneath it. — **Strength over months** Estimated one-rep max per lift, so a heavy triple and a light ten are on the same scale.

The Food tab showing calories and macros against the day's targets, water intake, and meals logged for breakfast, lunch and dinner. — **Food against the day you had** Targets move with your training load, so a heavy week asks for more.

Kova on Apple Watch mid-set: elapsed time, heart rate 131 and 96 active calories, bench press set 3 of 3 with last session's numbers, weight and rep steppers, and a Log set button. — **On your wrist** Log sets, rest and heart rate from the watch, with the phone in your bag.

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The coach

Ask for a change and the plan actually changes

Kova's coach can see your sessions, your nutrition and your recovery — and unlike a chatbot bolted onto a workout log, it can edit your training plan directly. Every change it makes can be undone.

My knee's been sore since Tuesday. Can we drop the lunges this week?

Swapped lunges for leg press on Thursday and Saturday, and pulled the working weight back 10% for this week only. Your squat sessions are untouched — the pattern that seems to be aggravating it is the single-leg loading, not the volume.

Plan updated · undo available

Instrumentation

Every number has a source

Nothing here is a made-up proprietary score. Each figure comes from a measurement you can trace back to a session, a sensor or a set you logged.

Measure	Where it comes from
Training load	42-day and 7-day averages of every session, weighted by heart rate for cardio and tonnage for lifting
Strength progression	Estimated one-rep max per lift, from the weight and reps you logged
Heart-rate zones	Your own resting and maximum rates, applied to the session's heart-rate trace
Routes & elevation	GPS and the Apple Watch barometer, with per-kilometre splits
Cardio fitness	VO₂ max as estimated by Apple Health, plus your resting heart rate trend
Body weight	Your own weigh-ins, charted over months rather than days

Getting started

It fits around what you already do

Already have a programme?

Bring it with you. Kova reads an existing plan during setup and tracks it alongside your nutrition and recovery, rather than insisting you start again.

Training for something?

Give Kova the date and it builds a periodised plan back from it — base, build, peak and taper — instead of the same week repeated until race day.

Use other apps?

Kova reads workouts from Apple Health, so a ride you tracked elsewhere still counts, and writes its own sessions back so the rest of your apps stay current.

Train with just your watch?

Once it's set up from your phone, Kova runs on Apple Watch mid-session — strength sets, outdoor cardio with GPS and elevation, live heart-rate zones — with your phone left in your bag. Everything syncs back when you're done.