The maximum force your muscles can produce in a single effort.
How fast you can move over short distances — acceleration and top-end velocity.
Your ability to sustain effort and recover between efforts over time.
How quickly you can express strength — the rate at which you produce force.
Your ability to absorb training, recover well, and keep showing up healthy and consistent.
You wake up to one short message. It tells you what to train today, how hard, what to eat around it, and when to take it easy. Plain English, the way a coach would say it.
The plan is built around what you actually do — your sport, what you're training for, your strong and weak sides, where you are in your year, what's coming up. So a hard week looks different from a recovery week. The day before a big game looks different from an ordinary Tuesday.
No logging. No rating yesterday's session. No deciding whether to push or rest. The plan keeps adjusting itself in the background, using what it already knows about you. By the time you open it, it's already where it needs to be.
Each morning you get one number, 0 to 100. It comes from your sleep, your heart rate, and how sore you feel. Green means go. Yellow means hold back. Red means rest.
Your first week back. Just over the flu. Off a long flight. Sometimes the plan can’t read your body well enough to be sure. So it names exactly what it’s missing and asks you to fill in that one thing. Today’s plan is built from your answer.
Sees everything at once — your training, your recovery, your food, your head. Keeps it all pointed at what you're aiming for. Makes the final call when the others disagree.
Designs your training week by week. Picks the sessions, the loads, the rest. Changes them on the fly if a session isn't going the way it should.
Watches the gap between what you're putting in and what you're recovering from. Spots an injury risk before you feel it. Tells the others how rested you are.
Sets what to eat and when — built around tomorrow's session, where you are in training, and the body you're working toward. Tweaks the plan as the day goes.
One number for today. The session, ready to go. Start with one tap. The plan is on the watch before you are.
Rest counts down. Heart rate on the dial. How hard the last effort felt. Push too far on one — the next one drops back without you asking.
Jump. Sprint. Hold. Whatever today's test is, the steps are on your wrist. No second device. No clipboard.
“Right so I’d been stuck on the same vertical for like two years. Sitting around 64. Couple of blocks in and I’m at 71. Sprint stuff came down a bit too. The thing I actually trust though — week before we played Bristol I’m feeling fine, want to push, Head Coach is saying no, deload it. I was furious. Played the best game I’ve had in two seasons. So now I just listen.”
“I’m right-footed. Properly right-footed. But the Sports Scientist kept flagging my left hip — like constantly. Told me to drop bilateral squats, do single-leg on the right for two weeks to even me out. I was livid honestly, felt like it was telling me to train weaker. Six weeks on, two of the girls who don’t have any of this pulled hamstrings, and I’m still running. So.”
“Bike’s always been my weak leg. Turns out — bit embarrassing — I was just under-fuelling it. The Nutritionist put a number on it. I was about 240g of carbs short on long ride days. Wild. Five weeks of just doing what it said and my drift over a 30-min Z2 dropped 14%. I’m not faster yet. I’m just not falling apart at the 90-minute mark anymore. Which is, you know, a lot.”
“Eight weeks out of a fight I was a mess. Score said amber-hold four mornings running. I overrode it twice — fighters do that. Second time the Head Coach actually asked me what was going on. And I just said it. That I was scared I’d show up unprepared. We rebuilt the week. Won the fight. Probably saved the camp tbh.”
“Bowler’s shoulder. Twice. The second one cost me half a season. Six weeks into pre-season this year, plan tells me my right side load is 38% over baseline and cuts my throwing volume two sessions a week. I argued with it. It didn’t care. First pre-season in five years I haven’t lost a month. Mum keeps asking what changed.”
“I don’t play anything. Just wanted 200 on the deadlift before I turn thirty. Told it on day one — strength axis only — and it built the whole programme around that. Hit 200 in week 34, like eight weeks ahead of where I thought I’d be. Best thing it did was back me off when I wanted to grind through a rubbish week. Twice. Both times I was wrong and it was right.”
The four-person performance backroom most athletes will never hire — on your iPhone and Apple Watch.
First test in 5 minutes. Full Prism in 14 days. The four-person backroom is on the App Store — free for the first two weeks, one tap to cancel.