Your recovery score lives in one app, your program in another and your macros in a third, and they rarely agree. Protocol puts training, recovery and fuel in one place and makes the call before you warm up.
Free to start, no credit card. Pro adds the AI coach.
Today · Push · Week 12
In progress
Bench Press
4 × 5 · Last time: 200 lb × 5
1200 lb × 5RPE 7.5
2200 lb × 5RPE 8
3200 lb × 5RPE 8
4
lb
205
Reps
5
✓
Bench Press · 12 weeks
↗ +19% since week 1
233lb estimated 1RM
Wk 1Wk 6Today
🔥 Streak
23 days
workout streak
PRs
1
new bests this week
Workouts
2
this week
Illustrative lift history.
How do you know when to train hard and when to recover?
Compare last night’s sleep, HRV and resting heart rate with your own normal, alongside how hard the last few days were, and adjust the session rather than skipping it outright. Protocol is a health app for iPhone and web that reads your sleep, HRV and recovery from Oura, WHOOP or Apple Watch together with your workouts and the meals you log. Each morning its coach weighs your training against your recovery and tells you whether to push, hold or back off, while keeping your planned session in view. Workouts from Apple Health, WHOOP and Oura are counted once, and Train (in beta for Pro members) logs every set with estimated one-rep maxes, PRs and progress labels.
recovery sources: Oura, WHOOP, Apple Watch
3recovery sources: Oura, WHOOP, Apple Watch
each workout counted, even from two devices
Onceeach workout counted, even from two devices
exercises in Train, plus your own
151exercises in Train, plus your own
call on push, hold or back off
Dailycall on push, hold or back off
The problem
Training hard is the easy part.
Knowing when to push, when to rest and what to eat is where progress gets lost.
“Recovery’s red. Do I skip, go easy or push through?”
A score without a recommendation leaves the hardest call to you, every morning.
“My plan and my strap never talk.”
The program doesn’t know you slept five hours, and the wearable doesn’t know you have a heavy day planned.
“I never know if I ate enough to recover.”
Fueling is guesswork, and logging food after a hard session is the last thing you want to do.
“Am I actually getting stronger?”
Lifts sit in a notes app or a spreadsheet, with no read on whether you’re progressing or stalling.
Train.Recover.Fuel.One place.
Four things that keep your training moving forward.
01
Push or back off
The call, every morning.
The coach reads last night’s sleep and recovery against your training and writes the brief. Your own plan comes first: on a low-recovery morning it keeps the session and eases the load instead of telling you to skip it.
Recovery from Oura, WHOOP or Apple Watch, against your own baseline.
Move, Fuel and Recover rings show where your day stands.
Ask the coach whether to train hard today and get an answer with your numbers (Pro).
Your coach · 6:52 AM
Monday
Recovered and ready: lift heavy
02
Every workout
Every session. One place.
Whatever recorded it, your watch, your strap or your ring, the session lands in one list next to the lifts you log. If two devices caught the same run, you see it once.
A weekly workout goal, a Workouts ring and a workout streak, free for everyone.
Forgot your watch? Add the session yourself in a few taps.
The coach weighs the week’s training load against how you’re recovering.
Workouts
🔥 12-day streak
⌕Search by exercise, workout or source
This week · 5
▮
Push
Bench Press, Overhead Press +3
Train · also WHOOP
14 sets · 1 PR
●
Morning run
5.2 km · 28 min
Apple Health
312 kcal
●
Rowing
5,000 m · 20:41 · 2:04 /500 m
Train
effort 7
▮
Legs
Back Squat, Romanian Deadlift +2
Train
12 sets
▮
Functional strength
45 min
WHOOP
no set detail
03
Every lift
Know you’re getting stronger.
Train logs every set on web and iPhone, prefilled from last time, with a rest timer, RPE and warm-ups. Each lift gets an estimated one-rep max over time, a PR list and a progressing, plateau or slipping label.
Start from templates with weekly targets and deload weeks, or build your own program.
After each workout: PRs and volume against last time.
The coach reads every logged set next to your sleep and recovery.
Back Squat
↗ Progressing +4.2%
Estimated 1RM 291 lb
1RM
295
× 1
3RM
275
× 3
5RM
255
× 5
10RM
205
× 10
Target · 275 lb × 5
86%
Train is in an invite-only beta for Pro members, rolling out in waves.
04
Fuel the work
Eat for the session.
Snap your plate or say what you ate, and Protocol estimates the protein and calories. Targets start from your bodyweight and goal, so you know whether you ate enough to recover.
Scan a barcode or tap a saved meal for the ones you eat every week.
Tell Siri what you ate without opening the app.
The brief tells you what to eat next on a heavy day.
Lunch · Today
What did you eat?
Describe it or search your foods…
Compared
Three apps, or one plan.
Protocol compared with using separate recovery, workout and food apps
Feature
Separate training apps
Protocol
Should I train hard?
A recovery score, you decide
A call each morning that keeps your plan in view
Workouts
Split across your watch, strap and log
Every device in one list, counted once
Strength progress
A notes app or spreadsheet
Estimated 1RM, PRs and plateau labels (Train beta)
Fueling
A separate macro tracker
Photo or voice logging, targets from your goal
Coaching
Generic plans
A coach that reads your sets, sleep and food (Pro)
Pace, power and GPS
Deep in Strava, Garmin or TrainingPeaks
Not yet; no Apple Watch app, Garmin or Strava connection
Where a row says “not yet” or “no”, we mean it. More comparisons
Train is part of Protocol Pro and is reaching Pro members in waves, so it may not be on your account on day one. Synced workouts, the Workouts ring and your streak are free for everyone.
No Apple Watch app
Log sets on your iPhone or the web. Workouts your Apple Watch records still come in through Apple Health.
Not an endurance platform
There are no pace zones, power analysis or GPS maps, and no Strava or direct Garmin connection yet. Garmin workouts reach Protocol through Apple Health on iPhone.
Guidance, not a diagnosis
The coach suggests when to push and when to back off. Pain or an injury belongs with a clinician, and it says so.
Pricing
Your workouts free. Train and the coach with Pro.
Free
$0, no credit card
Workouts from Apple Health, WHOOP and Oura, counted once
Your Workouts ring, weekly goal and workout streak
Sleep and recovery from your wearable, tracked every day
5 AI meal logs a day, plus unlimited barcode scans and saved foods
What the research says about strength, progression and rating effort. It supports the approach; it is not evidence of Protocol’s own outcomes.
10–17%
lower risk of death from all causes (observational)
Muscle-strengthening work is linked to a longer life.
Pooling 16 prospective cohort studies, muscle-strengthening activities were associated with a 10–17% lower risk of death from all causes, heart disease, cancer and diabetes, with the largest drop at about 30 to 60 minutes a week. Associations, not a trial.
Progress comes from doing a little more over time.
The American College of Sports Medicine’s position stand on resistance training sets out progressive overload, gradually raising load, reps or sets as you adapt, as the basis of continued strength and muscle gains.
Reps in reserve is a practical way to rate effort.
A resistance-training RPE scale anchored to repetitions in reserve tracked closely with bar speed, especially in experienced lifters, which makes “how many more could you have done?” a useful number to log.
Usually yes, just lighter. One low score is one signal: if you slept badly but feel fine, keep the session and trim the load or the number of sets. If recovery has been low for several days, or you’re sick or in pain, take the easy day. Protocol’s morning brief makes this call with your own baseline and your planned session in view.
Does Protocol work with WHOOP, Oura and Apple Watch?
Yes. WHOOP and Oura connect directly, and Apple Watch data comes in through Apple Health on iPhone. Recovery, sleep, HRV, strain and workouts are read together, and a workout recorded by two devices is counted once.
Can I log my strength workouts in Protocol?
Yes, with Train, which is in an invite-only beta for Pro members and rolling out in waves. It logs sets with weight, reps, RPE and warm-ups, prefilled from last time, and tracks an estimated one-rep max, PRs and a progressing, plateau or slipping label for each lift. Anyone can log a workout in a few taps, and synced workouts are free.
How much protein do I need for training?
A 2018 meta-analysis of resistance training studies found that extra protein stopped adding muscle at around 1.6 grams per kilogram of bodyweight a day. Protocol sets your protein target from your bodyweight and goal, and you can change it at any time.
Does Protocol work with Strava or Garmin?
Not directly yet. Garmin workouts reach Protocol through Apple Health on iPhone. Protocol doesn’t do pace zones, power analysis or GPS maps, so keep those apps for that and let Protocol handle recovery, strength and fuel.
Is my health data private?
Yes. Protocol never sells your data and never trains AI models on it. You choose what to connect, and you can disconnect a source or delete your account at any time. The privacy policy covers the details.
Is Protocol free?
Your synced workouts and recovery are free. Syncing, your scores, goals, streaks, Trends and a daily morning read are free, with 5 AI meal logs a day and unlimited barcode scans and saved foods. Protocol Pro adds the AI coach, unlimited AI meal logging and the full brief every day. Pro is $12.99 a month or $99.99 a year.