Set your #1 goal, targets and target dates

The targets you started with are a starting point. Pick your #1 goal, tune your daily targets, and give the big ones a finish line.

About 2 minutes iPhone

Step by step

Set your goals

  1. 1

    Pick your #1 goal

    Open Goals, from your tab bar or from More. At the top, Your #1 goal is the one outcome you're most focused on. Tap Change and pick from Energy & recovery, Strength & performance, Weight & body composition, Longevity & prevention, Metabolic health or Sleep quality.

    The goals that feed it are grouped under Laddering up to your goal, and your coach keeps it in mind.

  2. 2

    Set a target, and a date if you like

    Tap the ••• next to a goal, then Edit target. Type the number and tap Save target. Your rings score against these targets from then on. How your rings work.

    For outcome goals like Weight, switch on Reach it by a date and pick the day. Your coach plans the pace around it. Daily and weekly goals like steps reset each period, so they don't take a date.

  3. 3

    Add a goal

    Open the Add a Goal tab to see everything you aren't tracking yet, like workouts per week, VO2 max, hydration or body fat. Tap Add, set the target, and tap Add goal.

    To stop tracking one, tap its ••• on Active Goals, then Remove goal.

Good to know

Tips

Not sure what your protein or calories should be?

Set a target on Protein or Daily Calories, and Protocol can work out a target from your weight and how active you are. You can still adjust it, or tap Already know your goal? Enter it directly.

Some goals need a device

Sleep, recovery, HRV and resting heart rate need Apple Health, Oura or WHOOP. Connect a source.

Have recent bloodwork?

Upload it and Protocol suggests goals for any out-of-range markers. Upload your lab results.

Plan for the moments you slip

Goals say what. Intentions say when and how, like a workout at 6am on Monday, Wednesday and Friday. Create an intention.

Don't see a goal you want?

At the bottom of Add a Goal, tap Suggest a goal type and tell us what you'd like to track.

Still stuck?

Send us a message, screenshots welcome. We reply to every one, usually within a business day.

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