How Amble works: one plan that rewrites itself

The demo

The Home screen brings meals, movement and recovery together. The figures below are sample data, not results from a real person.

ATODAY · TUE 15 SEP23

Eaten1,440

Left710of 2,150 kcal

Burned420

Protein82 / 150 g

Carbs175 / 240 g

Fat45 / 71 g

Breakfast440 kcal · as plannedAdd food

Lunch690 kcal · Holy Greens bowlAdd food

DinnerPlanned · 710 kcal · Chicken, rice and broccoliLog

RECOVERYAPPLE HEALTH

7:10SLEPT54RESTING48HRV42.1VO2 MAX

Sleep a little short, the rest normal. Train as planned.

MOVEMENT1 OF 2 DONE

Upper body1 of 5 done · 45 minContinue

HomeFoodTrainingProgress

Sample data

01

Tell it about your week.

A short chat about your goal, your time, your kit and anything that hurts. About three minutes.

Tell the coach what you want to do, what equipment you have and which days you can train. If you have a condition or an injury, talk to your doctor before starting.

02

Get a plan you can do.

Workouts sized to your days and minutes, and meals that hit your protein without strange food.

Home, Food, Training, Progress and Settings keep the day, your meals, your workouts, your history and your preferences together. The coach is one tap away from every screen.

03

Check in, and it adjusts.

Missed a day, slept badly or got busy. The coach proposes a change and you decide.

You can describe a busy week in plain words. The coach explains what it would change, and the plan stays as it is until you approve.

What the intake actually asks

The first conversation takes a few minutes and asks only things you can answer without a laboratory. Each question exists because it changes what gets written.

How old you are and what you have done before: This sets the starting load and, more importantly, the starting caution. Somebody restarting after twenty years and somebody who trained last month get different first fortnights, even at the same bodyweight.
How many days a week you can realistically train, and for how long^{Source 1,2}: Two to three workouts a week is a workable starting point, and adding workouts beyond that is not the lever most beginners think it is.
What equipment you can reach: A full gym, a pair of dumbbells at home, or nothing at all. The programme is written against what exists, not against what would be ideal.
What hurts, and what you are managing: Joints that complain, old injuries, conditions, medication that affects heart rate. If something you describe should be seen by a clinician, Amble says so before it writes a plan rather than coaching around it.
How you eat now, not how you think you should eat^{Source 3,4}: Food targets are built from your actual pattern, and the numbers behind the foods come from national composition data rather than guesswork.
What you want to be able to do in six months: Carry shopping up two flights without stopping. Get off the floor easily. Keep up on a walking holiday. Goals that are about your life are easier to program for than a number on a scale.

What a generated week actually contains

A week is not a list of workouts. It is the whole set of decisions you would otherwise have to make yourself.

Two or three workouts, full body^{Source 1}

Each workout is six to eight movements covering a push, a pull, a leg pattern, a hinge and a carry. Every set is prescribed with reps in reserve, so you stop before failure rather than at it.

A weekly set count per muscle group, not a random pile of exercises^{Source 2}

Volume is tracked across the week rather than per workout, because weekly volume is the unit that maps onto results.

Walking on the days between

Unglamorous, easy to do, and the thing most likely to still be happening in six months.

Food targets that know what the week asks^{Source 3,4,5,6}

Calories and protein for a training day differ from a rest day. Foods are costed from the Swedish food database where you shop in Sweden, and from USDA FoodData Central otherwise. You can also track the supplements you already take, if you want. Doses are shown against EU nutrient reference values, and label contents are checked against what products actually declare.

A note on what this block is for

You can always see why this week looks like this, and what it is building towards.

A worked example: the Monday that went sideways

This is the part every other app leaves to you. Here is what it looks like when a week does not go to plan.

Monday
You eat far more than the plan called for. A long lunch, a bad afternoon, and by the evening you are roughly two thousand calories past where the plan expected you to be.
What most apps do
They show the day in red and leave you to work out the maths. The usual response is to under-eat on Tuesday, train hungry, feel worse, and abandon the week by Thursday.
What you do in Amble
You tap the coach from any screen and write one sentence: I ate way over today. That is all the input required.
What the coach does
It spreads the difference across the remaining days rather than demanding it back tomorrow, protects protein and training-day calories so the workouts are still fuelled, and leaves the training week intact. Nothing about Monday needs to be repaid in a single day.
What you see
A proposal: revised targets for Tuesday to Sunday, with a one line explanation of why each number moved. You approve it, or you do not.

Propose, then confirm. Nothing changes silently.

Every adjustment arrives as a proposal with the old version, the new version and the reason side by side. You tap to apply it. If you say no, the plan stays exactly as it was and the coach notes that you declined. You are never told after the fact that your plan was rewritten overnight.

Declining costs you nothing. The plan you already had stays in place until you choose otherwise.

Sources

That is the whole thing

Home, Food, Training, Progress and Settings keep your day and your preferences in one place. The coach is one tap away. Amble is in development and the beta opens soon.

Join the list

Still in development

Amble has not launched. There is nothing to download or buy today. The beta opens soon, and the early access list is how you hear about it first.

One plan, and a coach that keeps it honest about your week.