Your strength and conditioning app
A programme built around you,
your level, your equipment and your schedule.
Seven-day free trial, no commitment.
One starting point: you
Build strength, improve your conditioning or prepare for your sport: your training starts with what you want to achieve.
Your sport, your position or a physical quality. More than 70 goals, from basketball and streetlifting to your Back Squat 1RM.
You can select two goals and decide how important each one is. Combining goals does not dilute your programme: it broadens the training window instead of averaging everything out.
Your goal shapes every other decision, from exercise selection to the structure of your week.
↻ Change your goal whenever you want, without waiting for the end of a cycle.
Sessions, exercises and loads, organised around your actual week and the equipment available to you.
PLNR thinks in movement patterns rather than exercise lists. Every week covers the minimum volume required by your goal without exceeding what your schedule allows.
↗ Your loads are recalculated after every session based on your performance.
Before training, you record three markers: sleep, stress and fatigue.
During the session, you log each set with the requested information. PLNR compares what was prescribed with what you actually completed.
PLNR then adjusts your upcoming sessions based on those scores.
◉ See the adjustment in your end-of-session summary.
Enter your goals and constraints. PLNR uses your level, routine, available time and equipment.
Two goals? Set their relative importance so each one gets the right place in your programme.
Your training profile · Example
Find your full workout directly in the app. Every exercise includes its load, volume and rest time, calculated for that day’s session.
Videos show each movement and instructions help you perform it correctly.
Sets, repetitions and rest times for every exercise. Loads are displayed as a percentage of your 1RM and recalculated after every session.
Record your actual repetitions and loads to keep an accurate training history.
Find your performance, training history and readiness indicators in one place.
Review your best results and see how your exercises evolve.
See the sessions you have completed and what remains to be done.
Track your recovery and readiness alongside your sessions.
Who builds your plan
A generic strength plan treats a football player, trail runner and Hyrox athlete the same way. PLNR starts with your sport and position, then builds from there.
What you follow in the app reflects decisions that two strength and conditioning coaches have made with athletes for years, translated into an algorithm. Thresholds are calibrated using field data and cross-checked against sports science research.
This is not a plan generated by a model. It is ours.
The exercise library and personal records are available without a subscription. Programming and load management are included in Premium.
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♢ No commitment. Cancel at any time.
Yes. Your level is one of the factors used to build your programme and adjust loads as you progress through your sessions.
No. Tell PLNR what equipment you have and it adapts exercise selection to your environment.
You can select two goals and set the importance of each one. The programme then distributes the work without erasing what makes each goal specific.
You choose the number and duration of your weekly sessions. The programme is built within those real constraints.
Your plan, detailed sessions, video demonstrations, records, history and progress indicators.
We plan. You Progress.
Personalise your profile. Find your sessions. Follow your progress.
Start your free trial.
