ARMR.
Training · Recovery · Fuel · Friends

Train &
Recover

ARMR. is your whole training life in one app — a plan for every goal, a daily score that tells you honestly how you're doing, and the people who keep you going.

Start training — it's free See what's inside
Works in your phone's browser · add it to your home screen in two taps
Intensity 7.4 / 10Upper Strength · 512 kcal
Daily score 82Good progress
Monday 12 October

Good morning,
Sam.

82TODAY
M
T
W
T
F
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Foundation Strength · Scheduled

Upper Strength

60 min · Target 5.5 / 10
Start workout
Drink 2 L of water
10-minute mobility
In bed by 10:30
23Programmes
129Coached sessions
251Exercise guides
10Disciplines
Why ARMR.

Everything that gets you better, in one place

Most people juggle a plan in one app, a food log in another and a group chat for motivation. ARMR. puts it together — and turns it into one simple score you can act on every day.

Know where you stand, every day

A daily and 7-day score in green, orange or red. No guesswork — you see straight away if you're on track or slipping.

A plan for every goal

Strength, running, HYROX, boxing, swimming, pain relief, mobility and mindfulness — and run up to three programmes side by side.

Train hard, recover smarter

Every workout gets an intensity score and a recovery estimate, so you know when to push and when to back off.

Never guess at form

Every exercise has step-by-step instructions, key cues, the most common mistake, and easier or harder options.

Fuel that fits your training

Log meals, scan a barcode or snap a photo, and hit your protein, carbs and fat targets without a separate app.

Friends who keep you going

Share workouts, give kudos, chat, climb leaderboards — and train together live with a friend, wherever they are.

Features

Built for the whole week, not just the workout

Daily & weekly scores

Your rings, your truth

Every day gets a score out of 100, built from what actually matters. Your weekly ring is the rolling average of the last seven days, so one off day never wrecks your week — but a pattern shows up fast.

  • Green is good progress, orange is okay, red means you're off track
  • Half your score is training: did you do the session, and at the right intensity?
  • The rest comes from your daily checklist — habits you choose yourself
  • Scores start at zero. No fake streaks, no made-up numbers
78Today
70+ Good40–69 OkayUnder 40 Off track
Workout50%
Daily checklist35%
Recovery balance15%
Intensity & recovery

Every session, scored

Finish a workout and ARMR. tells you how hard it really was, how many calories you burned and how long you'll need to recover. Pair a Bluetooth heart-rate strap for measured zones — or train without one and ARMR. estimates it from the session.

  • Intensity out of 10, compared with the target for that session
  • Live heart rate and time in each zone with a Bluetooth sensor
  • A recovery window so you know when you're ready again
  • A share card for your story when you're proud of it
Workout complete

Upper Strength

7.4/10Intensity
18hRecovery
148bpmAvg heart rate
512kcalBurned
Exercise guides

Coaching in your pocket

Tap any exercise — before you start or mid-workout — to see exactly how to do it. All 251 exercises and blocks across every programme have their own guide.

  • Muscles worked and equipment needed
  • Clear numbered steps and the cues coaches actually use
  • The most common mistake, and how to fix it
  • An easier and a harder version for every move
How to

Barbell Back Squat

Quads, glutes, coreBarbell, rack
1Set the bar across your upper back and walk it out in two or three steps.
2Take a deep breath and brace your core.
3Sit down between your hips with knees tracking over toes.
4Reach at least parallel, then stand up driving through your mid-foot.
Common mistakeHeels lifting — keep weight through the mid-foot and widen your stance slightly.
Fuel

Eat for the work you do

Set daily calorie and macro targets, then log food in seconds. Search a food database, scan a barcode, or take a photo of your plate and let ARMR. work out what's on it.

  • Calories, protein, carbs and fat against your own targets
  • Barcode scanning for packaged food
  • Photo scanning that estimates a whole meal
  • Hit your protein target and it ticks off your checklist automatically
1,840of 2,550 kcal
Protein · 132 / 160 g
Carbs · 196 / 280 g
Fat · 54 / 80 g
Chicken, rice & greensPhotoLunch · 640 kcal
52 g P
Greek yoghurtBarcodeSnack · 150 kcal
15 g P
Social & inbox

Better together

Follow friends, see their workouts, cheer them on and message them in real time. Invite a friend to a joint workout and watch each other's heart rate live — even from opposite ends of the country.

  • Friends feed with kudos, comments and @mentions
  • Instant messaging with photos, stickers and shared workouts
  • Live "train together" sessions with side-by-side results
  • Chat boards and weekly leaderboards
Programmes

Whatever you're training for

23 structured programmes, each with weekly phases, a schedule that fits your week and target intensity for every session. Pick up to three and run them together — strength with a running plan and daily mobility, for example.

Build muscleFoundation Strength & First BarbellLIFT
HypertrophyVolume Block & Upper BuilderSIZE
Weight lossLean Burn & Walk It OffBURN
RunningFirst 5K, 10K, half & full marathonRUN
Chronic painLower back, knee, neck & shoulderEASE
StretchingDaily Mobility & Desk Body UnlockFLOW
MeditationStill 30 days & Sleep Wind-downCALM
HYROXRace Prep & Doubles EngineHYROX
BoxfitFundamentals & Fight CampBOX
SwimmingFreestyle technique & 1500 m enduranceSWIM

Every programme has beginner-friendly progressions, deload weeks where they belong, and a how-to guide for every exercise.

How it works

Up and training in two minutes

01

Create your account

Sign up with your name and email. No card, no trial countdown.

02

Pick up to three programmes

Choose what you're training for. Your sessions appear on Today, scheduled across your week.

03

Train and watch your rings

Press play, follow the session, and see your daily and weekly scores move with every workout and habit.

Your body stats stay yours

Weight, height and BMI check-ins are private to you. They're never shown on your profile, feed or leaderboards.

You choose who sees each workout

Share a workout publicly, with friends only, or keep it private. Friends have to be approved before they can follow you.

FAQ

Good questions

How much does ARMR. cost?

It's free to sign up and use. Create an account and you'll have every programme, guide and feature straight away.

Do I need to download anything?

No. ARMR. runs in your phone's web browser. For an app-like experience, open it in Safari or Chrome and choose "Add to Home Screen" — it'll sit next to your other apps.

Does it work with my watch?

Today, ARMR. connects to Bluetooth heart-rate sensors such as chest straps and armbands (in Chrome on Android or a computer) for live heart rate and zones. Without a sensor, intensity is estimated from your session. Apple Watch, Garmin, WHOOP and Oura syncing is on the way.

Can I follow more than one programme?

Yes — up to three at once. Each keeps its own progress, and Today shows every session that's scheduled. You can add or leave a programme whenever you like, and your progress is kept if you come back.

I'm a complete beginner. Is this for me?

Absolutely. There are beginner programmes in most categories, every exercise has an easier option, and your score rewards turning up and building habits — not lifting the heaviest weight.

How is my daily score worked out?

Half comes from your training (whether you did your scheduled session and hit its target intensity), and the rest from your daily checklist. When recovery data is available it adds a small recovery balance. Your weekly score is the average of your last seven days.

Your next session is waiting

Get ARMR.

Pick your programmes, press play, and watch your rings turn green.

Start training — it's freeSign in