Train · Eat · Recover · Coached
Workouts, diet and recovery in one app.
Coached to your goal.
Overload tracks your training, your meals and your recovery. Coach Drona turns all of it into one plan for your goal, backed by science and quiet until it counts.
Free while in beta · iOS & Android
Good morning
Alex
Today
Pull day · back + biceps
Coach Drona
Your coach. Knows every rep, every PR.
Fuel
1,840 / 2,400
P 118 · C 218 · F 55
◉ Readiness
Ready to push
Coach noticed2
▮▮ Plateau
Lat pulldown has stalled 4 sessions. Suggest a neutral grip for 2 weeks.
We don't believe in a hundred random tips. We believe in a few useful ones, at exactly the right time.
Thoughtful
Every suggestion is deliberate. If nothing needs to change, your coach says nothing.
Personal
Routines and diet plans built around your goal, your schedule and your preferences. Not a template.
Grounded in science
Advice backed by exercise science, from a coach that keeps reading new research daily.
Meet Coach Drona
One coach. Watching the whole picture.
Drona curates your routines and diet plan from your goal and condition, keeps an eye on your recovery, and steps in only when something needs to change.
Curates your plan · training and diet, matched to your goal and how you're doing right now.
Pushes and protects · tells you to rest when you need rest, and to push when you can take it.
Spots what's drifting · a stalled lift, a low-protein week, three bad nights of sleep. Then suggests the tweak.
Reports progress · regular, detailed reports on how you're moving toward your goal.
Coach Drona
● online
Shoulder felt tweaky on overhead press today.
Noted. I've swapped Thursday's OHP for a landmine press and cut lateral-raise volume 20% this week. We retest Monday. If it still bothers you, we look deeper.
✓ Routine updated · Push Day B
quiet until it counts · one week, as your coach saw it
Rough night. We go lighter today and take the PR on Thursday.
Chest volume looks low. About 3 sets a week, most people need 10.
New best. That's the overload.
Push Day A
24:31
Chest
Bench press
Last: 77.5 kg × 6
W warm-up · D drop set · F to failure
Train
A tracker that stays out of your way.
Simple to log, deep when you want it. Everything you'd ask of a workout tracker, and nothing between you and the next set.
Offline first
Basement gym, dead Wi-Fi. Logging never skips, and it syncs when you're back above ground.
Every way you train
Your own routines and exercises, with set types from warm-ups to drop sets and supersets.
History & PRs
Every set remembered. Last weights, records and trends at a glance, right where you log.
Watch analysis
Session data from your watch, folded into the same picture as your sets.
Eat
Log a meal by saying what you ate.
Tell Drona “two rotis, dal and curd” and it's logged, macros and all. Prefer doing it yourself? Manual logging is built to be just as fast.
A catalog that knows what a katori is · 7,400+ foods, from USDA staples to dal, dosa and paneer, measured the way you actually eat them.
It learns how you log · what you eat, and when. By week two your 8am oats suggest themselves.
Targets that mean something · calories and macros set by your coach, adjusted as you progress.
Today
121,840 / 2,400 kcal
Good start. One more protein hit at dinner and you're on pace.
☀ Lunch
51g P · 800
Dal tadka · katori
1809g P24g C5g F
Grilled chicken bowl · 1 bowl
62042g P58g C18g F
Tell Drona what you ate
Friday, Jul 3
Readiness
Green light. Push today.
Sleep
consistent bedtime, 4 nights
7h 42m↑
Resting heart rate
below your 30-day average
52 bpm
HRV
steady all week
68 ms
Yesterday's strain
pull day + 8k steps
Moderate
You've recovered well. Heavy squats stay as planned. Let's move some weight.
Recover
One number. The whole story behind it.
Overload watches your sleep, heart rate, activity and other markers to work out how you're recovering, then gives you a single score. Detail is one tap away, when you want it.
A simple score
Glance and go. No dashboard archaeology before breakfast.
Your baseline, not a norm
Scored against your own last few weeks of sleep, HRV and resting heart rate. Your 82 is yours.
Works with what's on your wrist
Apple Watch, Garmin, Whoop, Oura. Reads through Apple Health and Health Connect, nothing new to buy.
And your coach acts on it
Run down after three hard sessions? Drona pulls volume before you ask. Recovered? It tells you to load the bar.
As you train, your coach trains too.
Overload is a companion for the long game. It keeps score of your journey, and keeps sharpening its own.
Progress reports
Know exactly where you stand
Regular, detailed reports on how you're moving toward your goal: strength trends, adherence, weight, recovery. Written in plain language, not a wall of charts.
Week 8 · Cut · Check-in
“Down 0.4 kg this week with strength held on every main lift. That's exactly the pace we want. Protein adherence 6 of 7 days. One change: bench moves to 3 top sets, you've earned it.”
Always studying
A coach that reads the research
Drona reads new exercise-science research every day and folds it into its coaching, so the advice keeps getting better without you lifting a finger. Well, except the usual ones.
Your goal deserves a coach.
Join the waitlist and be first in when Overload opens up. Free while in beta, on iOS and Android.
No ads. No selling your data. Export your history anytime, delete your account in-app.