Your remote exercise-science companion — evidence-based plans that adapt to your recovery and take you safely from rehab to performance.
For anyone training back from injury, around niggles, or who just wants to get stronger without breaking down.
Built on exercise-science principles — not hype.
Adjusts volume and intensity using the ACSM FITT-VP model and progressive overload.
A readiness score from sleep, stress, and soreness auto-adjusts your load.
A periodized plan built around your goals, schedule, and equipment — no guesswork.
Log every set and RPE. See PRs, weekly trends, and streaks in one place.
An example 3-day split. Yours adapts to your goals, equipment, and recovery.
Chest, Shoulders, Triceps
Quads, Hamstrings, Glutes
Back, Biceps, Rear Delts
Readiness: 85 (Optimal)
Train as planned — full volume and intensity.
Bench Press: 4 sets @ RPE 8
OHP: 3 sets @ RPE 7
Readiness: 52 (Low)
Auto-adjusted — reduced sets and lighter load.
Bench Press: 3 sets @ RPE 6 (-10% load)
OHP: 2 sets @ RPE 6 (-10% load)
Plan, train, recover, and track — all in one place.
Plan Builder
Periodized plan with exercise swaps, set/rep editing, and an AI advisor.
Workout Logger
Log sets and RPE with rest timer, PR detection, and progression cues.
Recovery Tracker
Daily check-in for sleep, soreness, and stress sets your readiness score.
Progress Dashboard
PR board, volume trends, streaks, and muscle-group balance.
Up and running in minutes — no setup, no upfront cost.
Tell us your goals, experience, and equipment.
A science-backed program tailored to you — ready instantly.
Train, log recovery, and let the engine guide steady gains.
Every decision in Kineroz maps to a recognized exercise-science framework — so you can train hard and come back safely.
Gradually increasing demand over time — the most reliable driver of strength.
Load adapts to how recovered you are — the principle behind clinical telerehab.
Structured phases prevent burnout and re-injury, and ease you back after layoffs.
Get a personalized, science-backed plan in under two minutes.