The product
Everything you track.
One plan for today.
Protocol reads your ring, your watch, your meals and your training together, then turns them into a morning brief, one honest scoreboard, and a coach that already knows your numbers.
Less dashboard. More follow-through.
6:52 PM
Your recovery score is 56 out of 100, below your target of 70+. Two factors are driving it:
1. Sleep: you got 2.6 hours against a 7 hour goal. Short sleep hits recovery, hormone balance, and readiness hardest.
2. HRV: 33 ms vs your ≥43 ms target — your body is under stress and hasn't caught up.
3. Fuel: yesterday closed 31g short on protein with no water logged after 2 PM. Recovery is built at the table too.
Tonight is the lever: lights out by 10, hydrate early, and keep tomorrow at zone 2. One good night puts Thursday's session back on the plan.
Good morning, Evan
Thursday, Jul 23 · 2 goals hit
behind
on pace
behind
Sleep deficit impacts recovery today
Your sleep was down 1.3h (22%) vs your 7-day average, dipping readiness to 64. HRV held strong at 47ms, meeting your goal. Read more
🎯 Hit 140g protein today, 0.88g/lb at 159lb.
Move
1 of 3 on track
11,821 / 10,000
410 kcal / 550
18 min / 30
Fuel
1 of 3 on track
96 g / 140g
1,420 kcal / 2,300
48 oz / 100
Good morning, Evan
Thursday, Jul 23 · 2 goals hit
behind
on pace
behind
Sleep deficit impacts recovery today
Your sleep was down 1.3h (22%) vs your 7-day average, dipping readiness to 64. HRV held strong at 47ms, meeting your goal. Read more
🎯 Hit 140g protein today, 0.88g/lb at 159lb.
Move
1 of 3 on track
11,821 / 10,000
410 kcal / 550
18 min / 30
Fuel
1 of 3 on track
96 g / 140g
1,420 kcal / 2,300
48 oz / 100
Trends
↗Active calories are up 18% with four PR-pace days in the last two weeks.
↘Sleep is the tax: five nights under 6 hours are capping your recovery.
→Hold a 10:30 lights-out this week and the recovery trend follows.
How a day runs
Four parts. One daily loop.
A brief to start the day, a scoreboard to run it, a coach for everything in between, and trends that make tomorrow's call better than today's.
01Morning brief
Your plan is ready before you are.
One notification. Thirty seconds. The day decided.
While you sleep, Protocol reads the night: sleep stages, HRV, recovery, and yesterday’s load. By morning there is one brief waiting on your phone and in your inbox, with a single call for the day.
Swipe for the reasons behind it and tonight’s plan. On a short night it tells you what to scale back. On a strong one it tells you to go, and not to overthink it.
Why it matters: The morning is when the day’s decisions get made. The brief puts the answer in front of you before the first one.
Good morning, Evan
Thursday, Jul 23 · your brief is ready
Short night. Recovery is behind.
Sleep
5.9h
↓ 1.3h vs avg
Readiness
64
↓ below 70
HRV
47ms
✓ on goal
Swipe for today’s call →
Today's plan
Your brief: zone 2, not intervals
Short night, readiness 64. Here's today's plan.
02Today
Every goal, one screen.
Three rings. Honest verdicts. No mental math.
Move, Fuel and Recover roll every metric you care about into three rings that fill through the day. Under them, each goal gets a straight verdict: hit, almost, or miss.
“Am I on track?” used to take four apps and a guess. Now it takes a glance, and anything red comes with the one move that fixes it.
Why it matters: What you can see, you act on. A single honest scoreboard turns a pile of numbers into the next decision.
Good morning, Evan
Thursday, Jul 23 · 2 goals hit
behind
on pace
behind
Sleep deficit impacts recovery today
Your sleep was down 1.3h (22%) vs your 7-day average, dipping readiness to 64. HRV held strong at 47ms, meeting your goal. Read more
🎯 Hit 140g protein today, 0.88g/lb at 159lb.
Move
1 of 3 on track
11,821 / 10,000
410 kcal / 550
18 min / 30
Fuel
1 of 3 on track
96 g / 140g
1,420 kcal / 2,300
48 oz / 100
03Coach
A coach that already read your numbers.
You never brief it. It knows your baselines.
Ask anything, any time: should I train today, what should I eat before, why is my recovery low. Every answer cites your own sleep, recovery, food and training, against your own goals.
A wearable’s coach reasons over what that one device measures. Protocol’s coach reads everything you track together, so the answer to “why” can come from your plate as easily as your pillow.
Why it matters: Generic advice is true for everyone and useful to no one. Advice grounded in your data is the kind you actually follow.
04Trends
It gets sharper every week.
Day 90 advice is better than day 1.
Most apps know you on day one exactly as well as they did on day one. Protocol keeps learning from your own history: that your sleep runs shorter after evening sessions, that your earliest bedtimes bring your best recovery, that your weight moves at the pace you set.
Each week your email brings one pattern from your data, and the coach knows them all when you ask, so the coaching compounds the longer you stay on protocol.
Why it matters: Your history is the thing no new app can give you. The longer it runs, the more useful every recommendation gets.
Trends
↘After evening sessions you sleep 32 minutes less than after daytime ones.
↗Your earliest bedtimes run 11 points higher on recovery.
→Weight is down 3.4 lb, steady at the pace you set.
Trend update · 90D
Why not just…
Not another app. The layer your apps were missing.
Protocol sits on top of what you already use. The real alternative is whatever you do today to get from your numbers to a decision.
Your wearable’s app
Excellent at its own sensors, and its coaching keeps getting better.
It reasons over what that one device measures. Your meals, lifts and labs live somewhere else.
A general AI chatbot
Smart, fast, and happy to answer anything.
It starts from zero every time unless you paste your numbers in, and it never checks in first.
A personal trainer
Real expertise and real accountability.
Usually weekly, rarely with last night’s sleep or this morning’s HRV in hand.
Doing it in your head
Free, and you know yourself best.
A daily job of opening five apps and making the call alone. Usually optimistic.
Protocol reads all of it together, and tells you what to do today.
Who it's for
Built for people who already track.
You're the right fit if…
- You wear an Oura, a WHOOP, or an Apple Watch, and you actually look at it.
- You have pasted your stats into a chatbot and wished it just knew them.
- You want one answer in the morning, not five apps to reconcile.
- You care about food as much as sleep and training, and want them read together.
- You are working toward something specific: weight, body composition, a race, or simply more good days in a row.
Not the right fit yet
If you don't wear anything yet, start there. Protocol is most useful when there is already data to read.
It works with Oura, WHOOP, and Apple Health. Pick one, wear it for a week, and come back.
When you're ready, we'll be here.
Pricing
Your data syncs free. Pro adds the coach.
Start free with no credit card. One plan unlocks everything Protocol does with your data.
Protocol Pro
Apple Health, Oura and WHOOP keep syncing for free. Pro adds the intelligence layer on top.
- Personal AI coachAsk anything. Your sleep, recovery, training and nutrition are the context.
- Unlimited AI meal loggingSnap it, say it or type it. Macros in seconds, for every meal.
- Daily metric insightsTap any metric for a coach read on your week and what to do next.
- Your full brief, every dayToday’s moves each morning, plus the coach’s read on your week and next week’s plan.
Billed yearly · save 36%
Free to start, no credit card. Upgrade to Pro in the app or on the web, and cancel anytime.
Common questions