Loam

Train, eat and recover on one plan.

Loam reads your Apple Health data and builds your week: lifts, runs, meals and sleep. When life gets in the way, the coach moves it.

For iPhone

Readiness 32: keep today on the easier side, held back by an elevated resting heart rate and short sleep.
A 5K race bib: Saturday, December 12, 57 days to the gun.
Incline bench press PR: top set 155 × 4, last time 135 × 5, volume up 29%.
Coach: cardio and training hold you back. First, two steady 30-minute runs this week.
Reads from
  • Apple Health
  • Apple Watch
  • Garmin

Life happens. The plan moves.

Tell the coach what changed. It moves, swaps or eases the session and keeps the week on track.

“I can’t make Tuesday.”

Tuesday liftA session you’d miss

Wednesday liftFits your open evening

“I’m away this weekend.”

Long runYour usual route

Run from the hotelSame time on your feet

“I barely slept last night.”

Heavy liftToday’s planned effort

Lighter sessionHeavy sets move later

Ask your Coach

It answers from your own sleep, training and food, then helps you act on it.

What’s the biggest thing holding me back right now?

Coach

Sleep. Over the last 28 days you averaged 5:27 a night, and 16 of 26 nights were under 6 hours. Mornings after those nights averaged readiness 43, against 71 after nights of 6 hours or more. This week is better (6:59 average, with 8:56 last night), so the habit is possible.

Experiment, 14 nights, started: lights out 10:30 PM, up at 8:00 AM, Oct 15–28, judged on resting heart rate, HRV, lifts and key runs.
After a workout
Coach after a workout: incline press is finally moving, from 135 × 5 to 155 for 4 and 3.
In the full report
Coach in a workout report: light day, and your numbers show it.
At the end of the day
Day wrap-up: a quiet day, 4,485 steps, energy 11, and the coach's note to wind down.

Track your Sleep

One score for the night, and every part of it opened up: stages, timing, what you need and what to change.

Health tabs: nutrition, sleep, recovery.
Your score
Sleep 57.4, asleep 5.5 hours a night on average over 27 tracked nights.
Stages
Sleep stages across the night: deep 47%, REM 15%, core 38%, no time awake.
What makes it
What makes your 57.4: duration 34.2, regularity 48, stages 71.3, efficiency 100.
Your schedule
A sleep schedule: 9h 30m asleep, bedtime to wake.
What you need
Sleep needed 11h 30m: a 9h 30m goal plus 2 hours of catch-up; 5h 55m asleep last night.
Next step: add 30 minutes to your nights. Move bedtime earlier for the next 7 nights.
Last 28 nights
Last 28 nights: 5 of 27 nights at 7 hours or more.

Know your Readiness

Each morning, one number for what today can take, and the inputs that moved it.

Today
Readiness 32, easy, medium confidence with no HRV. Held back by an elevated resting heart rate and short sleep.
What moved it
Inputs: sleep 5h 55m, resting heart rate 56 against a normal 52, HRV not counted, training heavier, recovery 36.
This month
October: a readiness ring for every day.

Grow your Capital

Your long-term health in one score, built from cardio, strength, sleep, recovery and more.

Capital 41.3 against a target of 70, high confidence.
Up 3.4 this week and 6.1 in 30 days.
Pillars: cardio 27.6, training 14.3, recovery 55.7, sleep 57.4, movement 56.5, strength 60.8, body composition 70.
Capital up 11.4 in 90 days.

Build your Strength

Every set and PR, and which muscles are carrying the load.

Body load: quads and calves are working, on a front and back muscle map.
Every session
A session: 9,220 lb volume, 17 sets, 173 reps.
Incline bench press working weight 155 lb, up 15%.
Growth chart for incline bench press.
Achievements
Achievements in progress: Lit Up, Iron Regular, Iron Century.

Run your Race

A plan to race day that builds, backs off and adapts each week. Every run gets a read.

Today’s run
2 × 5 min threshold: 2.0 miles, effort 6–7, warm up, run 5 minutes comfortably hard twice, cool down.
The workout's shape: warm-up, two 5-minute efforts, cool-down.
The plan
Miles per week over nine weeks, 8.4 to 19.2, tapering to race week.
Running form from Apple Watch: cadence 147, stride length 3.5 feet, ground contact 322 ms.
The read: 80% of the run in zone 4 or above, heart rate drifted 13% against pace late in the run.
Fuel plan
Fuel plan on the course: one drink at mile 2.

Log your Habits

Tag the night, count the coffee, and earn trophies along the way.

Tonight
Tonight: screen in bed, late meal, high stress.
Daytime
Daytime: 3 cups of caffeine with times, 0 drinks, energy strong, some soreness.
Trophies
Latest trophies: Well Rested, On Your Feet, First Steps.

Log a meal in one sentence.

Type what you ate, or take a photo. Loam counts it against the day and your goal.

Most of Loam is free.

Free

$0

  • Readiness, sleep and Capital
  • Run Coach plans
  • Lift and food logging
  • Morning and evening reports

Pro

$9.99 a month or $49.99 a year

  • Coach chat
  • The coach’s reads on your data
  • Plan changes when life happens
  • Photo meal logging

7 days free on yearly. Cancel any time in your iPhone’s settings.

Coming soon to iPhone.