Tight quads, sore lower back, stiff shoulders — loosen up before you train or cool down after. Self-guided, no coach needed.

🔥 Pre-Workout Warm-Up 🧘 Post-Workout Cool-Down

Your coach's time is best spent on your strength work — cardio is on you to log on your own, whenever you get it done.

Treadmill Bike Elliptical Rowing Stairmaster Outdoor Run Outdoor Walk Swim Other

For the days you're not training with a coach — set up a recurring schedule so it's on your calendar, not just a someday plan.

What are you doing

+ Or build your own routine

Duration

Which days

This adds your training schedule as a live calendar that stays updated automatically. To remove it later: open your phone's Calendar app → Settings → find "Ironclad" or similar under your added calendars → remove/unsubscribe. It won't touch anything else on your calendar.

"What should I make tonight?" or "I have chicken and rice, what can I make?" — pulls real suggestions from Coach's Table. You can also snap a photo of your fridge with 📷, though a written description usually works better than a photo.

📷 Ask

Browse the full recipe library — filters below auto-apply anything you've told your coach you can't or won't eat.

Plan meals in advance from Coach's Table — see what's in it before you commit to a day.

Which meal

Which days