# Sets & Splits

> Sets & Splits is a fitness app for hybrid athletes and their coaches: a strength workout logger, a GPS running tracker with shareable route videos, a food and macro tracker with 230+ everyday foods from around the world, and a daily recovery readiness score, on iPhone, Android and the web, and it keeps working offline.

- **What it is:** One app for strength training, running, nutrition and recovery, with an optional coach.
- **Platforms:** iPhone, Android and the web. The web app installs like an app and works offline.
- **Strength:** A workout logger built for few touches: last session’s numbers pre-filled, one tap to log the next set (or a whole exercise), logging from the Lock Screen without unlocking, voice commands like “80 for 8”, an automatic rest timer, warm-up and drop sets, supersets, personal-record detection, and fixing a finished workout afterwards.
- **Running:** GPS runs with the route and kilometre splits, pace, records and race-time estimates, plus a 9-second vertical route video, a transparent stats sticker and a stats caption to share.
- **Nutrition:** A food database of 230+ everyday foods from many cuisines (breakfasts, sandwiches, pasta, burritos, sushi, curries, salads, snacks and drinks), with calories, protein, carbs and fat per serving. Add your own foods from a label, and star your favourites.
- **Recovery:** A daily readiness score from sleep, HRV, resting heart rate, soreness, energy and recent training load, with the reasons shown.
- **Coaching:** Coaches see every client in one list, build programs that step the load up week by week (with lighter weeks), message clients, and answer weekly check-ins, on the web or the phone.
- **Offline:** Everything is saved on the phone first and syncs when there is a connection, so a gym basement with no signal is fine.
- **Health data:** Reads runs, sleep, resting heart rate, HRV and weight from Apple Health on iPhone and Health Connect on Android.

## Pages

- [Home](https://setsandsplits.com/): overview of every feature, a day with Sets & Splits, sharing runs, FAQ
- [Hybrid Training App for Lifting and Running](https://setsandsplits.com/hybrid-training-app/): Train strength and running in one app: log lifts set by set, record GPS runs, and see both in one weekly review, with food and recovery alongside.
- [Strength Training App: Log Sets from the Lock Screen](https://setsandsplits.com/strength-training-app/): Log sets in one tap, from the Lock Screen or by voice (“80 for 8”), with last session pre-filled, an automatic rest timer and personal records. Works offline.
- [GPS Running App with Shareable Route Videos & Splits](https://setsandsplits.com/running-app/): Record GPS runs with route, km splits, pace and race estimates, then share a 9-second animated route video, a transparent stats sticker or a caption.
- [Calorie & Macro Tracker for People Who Train](https://setsandsplits.com/calorie-macro-tracker/): Track calories, protein, carbs and fat with 230+ everyday foods from around the world, in real serving sizes. Your usual foods come first.
- [Recovery & Readiness Score from Sleep, HRV and Training](https://setsandsplits.com/recovery-readiness-score/): A daily 0–100 readiness score from sleep, HRV, resting heart rate, soreness, energy and training load, with reasons. Reads Apple Health and Health Connect.
- [Online Coaching App for Personal Trainers & Coaches](https://setsandsplits.com/for-coaches/): See every client’s training, runs, food and recovery in one place. Build and assign programs, answer check-ins and spot who needs you, on web or phone.
- [Privacy](https://setsandsplits.com/privacy/): How Sets & Splits handles your training, nutrition, location and health data: what is stored, who can see it, and how to export or delete it.

## Guides

- [How to Structure a Hybrid Training Week (Lifting and Running)](https://setsandsplits.com/guides/hybrid-training-week/): A practical template for combining strength training and running in one week: how many sessions, which days, how to order them and how to keep both improving.
- [How Much Protein Do You Need for Lifting and Running?](https://setsandsplits.com/guides/protein-for-lifters-and-runners/): Evidence-based daily protein targets for strength and endurance training, how to spread protein across meals, and easy food examples from many cuisines.
- [HRV and Readiness Scores Explained: When to Push and When to Rest](https://setsandsplits.com/guides/hrv-and-readiness/): What heart rate variability is, why your own baseline matters more than any single number, and how to use a daily readiness score to adjust your training.
- [Running Splits Explained: Even, Negative and Positive Splits](https://setsandsplits.com/guides/running-splits-explained/): What kilometre splits are, how to read them after a run, and how even and negative splits help you pace races and training runs better.
- [Progressive Overload: How to Keep Getting Stronger Without Stalling](https://setsandsplits.com/guides/progressive-overload/): A simple guide to progressive overload: double progression, reps in reserve, what to do when a lift stalls, and when to take a lighter week.

## Optional

- [Full text of this site](https://setsandsplits.com/llms-full.txt): every page as plain Markdown