Gravl App Review 2026: Cost, How It Works, Gravl vs Fitbod vs Hevy

Gravl sells itself as an “AI Personal Trainer,” and the App Store subtitle is more specific: “Progressive Overload Tracker.”¹ It holds a 4.9 rating from 5.5K App Store ratings and 4.8 from 16.8K Google Play reviews, and the company says over a million people train with it.¹²³

The real question is not whether Gravl is popular. It is what you are paying for. Gravl picks your exercises and tells you what weight to put on the bar. Fitbod does something similar for a higher price. Hevy logs whatever you decide to do, and charges very little for it.

Every price, limit and feature below was checked against Gravl’s App Store and Google Play listings, its help center and its own published description of its algorithm in September 2026.

Gravl app review: the short answer

Gravl is a strength app that plans each workout for you: it estimates your one-rep max from the sets you log, prescribes the next session from it, and adds reps, then weight, as you go. Premium costs $14.99/month or $59.99–$89.99/year, you get 3 free workouts first, and it runs on iPhone, Android, Apple Watch, Wear OS and Garmin.¹⁴⁵⁶²

	Gravl	Fitbod	Hevy	SensAI
What it is	Algorithm that plans each session from your estimated 1RM	Algorithm that generates each workout	Workout logger with a social feed	Conversational AI coach
Who writes the program	Gravl’s algorithm4	Fitbod’s AI7	You, or the Pro-only Hevy Trainer8	SensAI’s Coach, in conversation9
Standard paid plan (US)	$14.99/mo; yearly $59.99, $79.99 or $89.991	$15.99/mo or $95.99/yr7	Pro $2.99/mo, $23.99/yr or $74.99 lifetime10	$6.99/mo or $69.99/yr9
Free option	3 free workouts5 (5 in South America)	Free trial, then subscription7	Free forever with limits10	7-day free trial9
Android	Yes, plus Wear OS2	Yes11	Yes11	No9
Watch apps	Apple Watch, Wear OS, about 70 Garmin models162	Apple Watch7	Apple Watch10	Apple Watch9
How it adapts	Easy / Ideal / Hard rating after each exercise4	Logged performance7	Trainer adjusts working weights8 (Pro)	Your messages plus Apple Health data912
App Store rating	4.9 from 5.5K1	4.8 from 286K7	4.9 from 95K10	4.6 from 349

Prices and ratings from the US App Store, 28 September 2026. Gravl, Fitbod and Hevy each list more than one price for some plans, so check the checkout screen on your own device.

How much does Gravl cost in 2026?

Gravl Premium costs $14.99 a month or $34.99 for three months on the US App Store. The yearly plan is listed at three prices, $59.99, $79.99 and $89.99, and a web-only Workouts + Macros bundle costs $89.99 a year. You can log 3 workouts free before Gravl asks you to subscribe.¹⁵¹³

Plan	Price (US)	Per month	Where
Monthly Membership	$14.99/month	$14.99	App Store1
3 Months Membership	$34.99 every 3 months	$11.66	App Store1
Yearly Membership	$59.99, $79.99 or $89.99/year	$5.00–$7.50	App Store1
Workouts + Macros bundle	$89.99/year, no monthly option	$7.50	Web only, signup.gravl.ai13

Gravl bills through Apple, Google Play or a web checkout.⁵ The bundle adds Gravl Macros, a separate photo-based calorie app, and discount codes cannot be applied to it.¹³

Three yearly prices for one plan is unusual. Apps often keep older or regional price points live as separate products, and the one you are offered depends on when and where you sign up. Assume $89.99 when you budget, and treat $59.99 as a good outcome.

What does Gravl cost over one and three years?

At list prices, Gravl costs $59.99–$89.99 a year on an annual plan and $179.88 a year if you pay monthly. Over three years that is $179.97–$269.97 in total, against $287.97 for Fitbod, $209.97 for SensAI and $71.97 for Hevy Pro, or $74.99 once for Hevy’s lifetime plan.¹⁷¹⁰⁹

Plan	1 year	3 years
Gravl monthly ($14.99)	$179.88	$539.64
Gravl 3-month ($34.99)	$139.96	$419.88
Gravl yearly, highest price ($89.99)	$89.99	$269.97
Gravl yearly, lowest price ($59.99)	$59.99	$179.97
Fitbod yearly ($95.99)	$95.99	$287.97
SensAI Premium yearly ($69.99)	$69.99	$209.97
Hevy Pro yearly ($23.99)	$23.99	$71.97
Hevy Pro lifetime ($74.99)	$74.99	$74.99

Calculated from US App Store list prices on 28 September 2026, assuming no price changes and no promotions.

Is Gravl free?

Not really. Gravl is free to download and lets you log 3 workouts, or 5 in South America, before you must subscribe. Full training plans, the Apple Watch app and analytics sit behind Gravl Premium. If you want a strength app that stays free, Hevy’s free tier is the stronger option.⁵¹¹⁰

Gravl’s listing puts it plainly: “Free to start. Full training plans, the Apple Watch app and analytics on Gravl Premium.”¹ Three workouts is enough to see how the weight suggestions feel. It is not enough to see the progression engine do its real work, which plays out over weeks.

Fitbod also starts with a free trial and then asks for a subscription.⁷ SensAI offers a 7-day free trial.⁹ Hevy is the outlier: the core logger is free to use without a time limit, and Pro removes limits and unlocks Trainer.¹⁰⁸

How does Gravl work?

Gravl turns every set you log into an estimated one-rep max, then works backwards from that number to prescribe weight and reps for your next session. Your split picks the muscles, your gym’s equipment filters the exercises, and a rating after each exercise decides how fast the numbers climb.⁴

Think of it as a spreadsheet coach that never forgets a set. Gravl’s co-founder published a plain-language walkthrough of the algorithm in July 2026, and it is unusually specific.⁴

Step	What Gravl does	Detail from Gravl’s write-up
1. Estimate strength	Converts each logged set into an estimated 1RM	8 reps at 100 kg ≈ 124 kg 1RM; the estimate stops climbing past 15 reps4
2. Day one	Guesses your 1RM from the experience level you pick	Mapped through strength standards for each exercise4
3. Pick exercises	Split sets the muscles, your gym is a hard filter	Big compound lifts first, no near-duplicate movements in one session4
4. Discount for fatigue	Lowers the working max for later exercises on the same muscle	About 7% less in the second slot4
5. Snap to equipment	Rounds weights to your plates, dumbbells or machine stack	Adds or removes a rep to keep difficulty the same4
6. Progress	Reads your Easy / Ideal / Hard rating	Hard triggers a rep ladder; Easy triggers a bigger recalibration4

What is Gravl’s rep ladder?

After a set you rate Hard, Gravl keeps the weight and adds one rep to one set next time: 8-7-6 becomes 8-8-6, then 8-8-7, then 8-8-8. Once every set hits the target, the weight goes up one equipment step and the ladder resets. Gravl calls this double progression.⁴

Gravl estimates each step adds roughly 1 to 2% more total work.⁴ Rating a session Ideal nudges the estimated max up a little, and Easy tells Gravl its estimate was too low, so it jumps.⁴ Gravl also says the estimate never rises by more than about 10% in one session, and that after more than two weeks off, suggestions ease by about 1% a week.⁴

What else is in the app?

• Strength Score and Levels. Compares your lifts with standards for your body weight and sex.¹ Our guide to strength standards by age and bodyweight explains what those benchmarks mean.
• Injury-aware workouts. You record painful movements, not muscles, across areas such as shoulder, knee and lower back, and Gravl avoids them and checks in every two weeks. Gravl states it does not diagnose or treat.¹⁴
• Video and form tools. More than 300 trainer-led exercise videos that download for offline use, plus an AI form checker added in February 2026.¹
• Imports. AI import of workouts from Instagram, TikTok, photos or PDFs.³
• Integrations. Two-way workout sync with Apple Health and Health Connect, push to Strava, heart rate from a watch or AirPods Pro 3, and a public API with a hosted MCP server.¹⁵³

Is Gravl actually AI?

Partly. The engine that sets your weights, as Gravl’s own write-up describes it, is a set of explicit rules built around an estimated one-rep max and your effort ratings, not a chatbot. Gravl adds AI features on top, including an AI form checker, AI workout import and AI photo scanning of machine weight ranges.⁴¹³

That is not a criticism. A transparent rule you can predict is often better than a black box, and Gravl lets you tap a target weight to see why it was picked.¹ But it is a different product from an AI coach you can talk to.

Fitbod markets “personalized AI workouts” generated from your history.⁷ SensAI is a conversational coach: you can tell it “I tweaked my shoulder - adjust my week” and it rewrites the plan.⁹ Gravl sits closer to Fitbod. It plans the session, and you steer it with ratings and settings rather than a conversation.

Does Gravl’s progressive overload approach work?

The ideas under Gravl are well supported. Estimating 1RM from a set of 5 is accurate, adding reps works about as well as adding load, and effort-based adjustment matches fixed percentages in meta-analysis. What no study has tested is Gravl itself, so the evidence backs the method, not the app.^16171819

Gravl’s method	What the research found	Study
Estimate 1RM from reps	1RM predicted from a 5-rep max with R² = 0.993 on chest press; no more than 10 reps recommended for linear equations	Reynolds et al., 2006, 70 adults16
Add reps before weight	Rep progression and load progression produced similar muscle and strength gains over 8 weeks	Plotkin et al., 2022, 43 trained adults17
Adjust by effort, not fixed %	Both worked; effort-based loading “may provide a small 1RM strength advantage in a majority of individuals”	Helms et al., 2018, 21 trained men18
Progress at your own pace	Autoregulated training beat linear periodization for bench press 1RM and estimated squat 1RM over 6 weeks	Mann et al., 2010, 23 college football players20
Load autoregulation	No significant 1RM difference vs standardized loading (mean difference 2.07 kg, p = 0.09)	Hickmott et al., 2022, 6 of 15 studies19

Adding reps is a real form of progressive overload

Gravl’s rep ladder exists because a 2.5 kg jump can be a 17% increase on a light dumbbell.⁴ The research agrees that reps are a legitimate lever. In a 2022 trial whose senior author was Brad Schoenfeld of Lehman College, City University of New York, lifters who added reps at a fixed load grew and got stronger about as much as those who added load. The authors concluded that “both progressions of repetitions and load appear to be viable strategies.”¹⁷

Rating effort works, and gets better with practice

Eric Helms, of the Sport Performance Research Institute New Zealand at Auckland University of Technology, compared effort-based loading with fixed percentages of 1RM in trained men. Both groups gained strength and muscle, and the effort group had a small edge in most individuals.¹⁸ A 2022 meta-analysis of 15 studies found autoregulated and standardized loading “produced similar improvements in strength.”¹⁹

There is one caveat. Gravl’s Easy / Ideal / Hard is a three-step rating, not the 10-point reps-in-reserve scale these studies used. Michael Zourdos’s lab at Florida Atlantic University developed that scale, and found experienced squatters rated a true max as harder than novices did.²¹ If you are new to lifting, expect your first few ratings to be less reliable, and expect Gravl to correct more in the early weeks. A 2020 review also warned that “autoregulation” is used inconsistently across studies, so the label alone tells you little.²²

Volume still matters more than the app

The best progression model cannot fix too little training. A 2017 meta-analysis found each extra weekly set was linked to a 0.37% larger gain in muscle size.²³ A 2026 meta-regression of 67 studies and 2,058 participants from Zourdos’s lab found gains in size and strength rise with volume, with diminishing returns that are “considerably more pronounced” for strength.²⁴ Gravl’s workout-duration setting caps how many sets fit, so a short duration also caps your weekly volume.⁴

Gravl vs Fitbod: which is better?

Gravl is better if you want transparent, plate-exact progression, a Garmin watch app and a lower yearly price, from $59.99. Fitbod is better if you want a long track record and a large user base: it has 286K App Store ratings and Editors’ Choice. Both generate your workouts; neither is a coach you can talk to.¹⁷

	Gravl	Fitbod
Monthly	$14.991	$15.997
Yearly	$59.99–$89.991	$95.997 (also listed at $79.99)
Free option	3 free workouts5	Free trial7
Progression model	Published: 1RM estimate, rep ladder, then weight4	AI-generated recommendations from logged performance7
Android	Yes2	Yes11
Minimum iOS	iOS 16.41	iOS 187
App Store rating	4.9 from 5.5K1	4.8 from 286K7

On list price, Gravl is usually cheaper. Against Fitbod’s standard $95.99 yearly plan, Gravl costs $6 a year less at its highest yearly price and $36 less at its lowest. Fitbod is also listed at $79.99 a year, which undercuts Gravl’s $89.99 tier.¹⁷

On method, the difference is transparency. Gravl publishes the rules and shows why each target weight was picked.⁴¹ Fitbod describes “AI-generated recommendations” without the same level of detail.⁷ Our full Fitbod review covers how Fitbod builds its sessions.

On trust, Fitbod has a much longer public record: 286K ratings against Gravl’s 5.5K on the US App Store.⁷¹

Gravl vs Hevy: which is better?

Hevy is better if you already follow a program and want a cheap, excellent logger: it is free with limits, or $23.99 a year for Pro. Gravl is better if you want the app to decide your exercises and weights every session. Hevy Trainer adds automatic weight adjustments, but only on Pro.¹⁰⁸⁴

	Gravl	Hevy
Core job	Plans each workout for you4	Logs the workout you chose10
Price	$14.99/mo; $59.99–$89.99/yr1	Free; Pro $2.99/mo, $23.99/yr, $74.99 lifetime10
Auto-progression	Built in, every exercise4	Hevy Trainer, Pro only8
Android	Yes2	Yes11
Scale	Over 1 million users, company figure3	“+10 million users,” company figure10

Hevy Trainer “automatically adjusts your working weights,” and Hevy states plainly that “Trainer is a Pro feature.”⁸ So Hevy Pro plus Trainer gets you a basic version of what Gravl does, for $23.99 a year instead of $59.99–$89.99.¹⁰¹

What Gravl adds is depth in the planning layer: fatigue-discounted weights, equipment snapping, injury-aware swaps and exercise selection by split.⁴¹⁴ If you enjoy writing your own program, you would pay for features you never use. Our Hevy review covers the logger in detail, and our Boostcamp vs Hevy vs Liftosaur comparison covers apps built around named programs.

Gravl alternatives: how the options compare

The closest Gravl alternative is Fitbod ($95.99/yr), which also generates your workouts. Hevy ($23.99/yr, or free) suits self-directed lifters, Ladder ($179.99/yr) suits people who want a human coach’s weekly plan, and SensAI ($69.99/yr) suits people who want a conversational coach that uses Apple Health data.⁷¹⁰⁹¹²

App	Approach	Yearly price (US)	Free option	Android
Gravl	Algorithm plans each session	$59.99–$89.991	3 workouts5	Yes2
Fitbod	AI-generated workouts	$95.997	Free trial7	Yes11
Hevy	Logger; optional Pro Trainer	$23.9910	Yes, with limits10	Yes11
Ladder	Human coach writes a weekly team plan	$179.99	7-day trial	No
SensAI	Conversational AI coach using Apple Health data	$69.999	7-day trial9	No9

Ladder figures are from our Ladder app review, checked 25 September 2026.

Where Gravl beats SensAI

Gravl does several things SensAI does not. It runs on Android and has watch apps for Wear OS and Garmin, while SensAI is iPhone and Apple Watch only and needs iOS 26 or later.²⁶⁹ Gravl snaps every weight to the plates you own, has a 300+ video library and offers a public API.⁴¹³ Its lowest yearly price, $59.99, is also $10 below SensAI’s $69.99.¹⁹

Where SensAI is different

SensAI is a coach you talk to rather than a set of rules you steer with ratings.⁹ It reads Apple Health only: your watch or ring app writes to Apple Health, and SensAI reads from there.¹² Apple Watch is the only device on SensAI’s list that shares HRV; Garmin’s Body Battery and WHOOP’s Recovery and Strain stay in their own apps.¹² As SensAI’s Help Center puts it, “Sleep and overnight heart rate from your device shape how hard Coach asks you to push on a given day.”¹² To see what your device shares, read how to connect a wearable to SensAI through Apple Health.

Does Gravl work with Android, Apple Watch and Garmin?

Yes. Gravl runs on iPhone, Android and the web, with watch apps for Apple Watch, Wear OS and about 70 Garmin models. It syncs workouts both ways with Apple Health and Health Connect, pushes to Strava, and reads heart rate from a watch or AirPods Pro 3.¹³¹⁵⁶²

Platform	Support	Note
iPhone	Yes	iOS 16.4 or later1
Android	Yes	1M+ downloads on Google Play2
Apple Watch	Yes, standalone	Premium feature; rebuilt in version 1.531
Wear OS	Yes, standalone	Listed on Google Play2
Garmin	About 70 models	Needs Connect IQ 3.4+ and a separate Connect IQ Store install; no monochrome watches6
Apple Health / Health Connect	Two-way workout sync	Imported cardio is rated for effort and counts toward muscle recovery15
Strava	Push	Workouts sent to Strava15

Gravl uses imported cardio to judge which muscles are recovered.¹⁵ Its published algorithm is built on your logged sets, ratings, equipment and time off, and it does not list sleep or HRV among its inputs.⁴

What changed in Gravl in 2026?

Gravl shipped quickly in 2026: an AI form checker in February, Garmin watch support and an algorithm update in July, injury-aware workouts in August, and creator-led plans with Workout Focus app-blocking in version 1.53 on 26 September.¹

Version	Date	What changed
1.40	February 9, 2026	AI form checker1
1.41	March 1, 2026	Heart rate from AirPods Pro 31
1.47	June 12, 2026	Apple Health workout import with heart rate and routes1
1.48	July 11, 2026	Garmin watch support with real-time sync; Gravl Levels1
1.49	July 29, 2026	Algorithm update for more accurate progressive overload; custom equipment; offline video1
1.51	August 18, 2026	Tap a target weight to see why it was picked; per-gym records; plate inventory1
1.52	August 24, 2026	Injuries; Monthly Review Stories; plate calculator1
1.53	September 26, 2026	Workout Focus app-blocking; rebuilt Apple Watch app; creator plans with Hermes and Sandra1

Is Gravl worth it?

Gravl is worth it if you lift in a gym, want the app to choose your exercises and weights, and will log honestly for at least a few weeks. At $59.99–$89.99 a year it undercuts Fitbod. It is poor value if you already run your own program, where Hevy costs far less.¹⁷¹⁰

Gravl is a good fit if you:

• Want to be told exactly what to lift, and by how much, every session.⁴
• Train with odd plates, dumbbell steps or machine stacks and want targets you can actually load.⁴
• Use Android, Wear OS or a Garmin watch.⁶²
• Like seeing the reasoning behind a number rather than trusting a black box.¹

Look elsewhere if you:

• Already follow a program such as 5/3/1 or a coach’s plan. Hevy or Boostcamp fits better, and costs less.¹⁰
• Want a free app for the long term. Gravl gives you 3 workouts.⁵
• Want to explain a bad week, a trip or a sore shoulder in plain language and have the whole plan change. A conversational coach such as SensAI fits that better.⁹
• Mainly run or cycle. Gravl says it is not a running or cycling coach.³

Frequently asked questions

How much is the Gravl workout app?

Gravl Premium costs $14.99 a month or $34.99 for three months on the US App Store. The yearly plan is listed at $59.99, $79.99 and $89.99, and the web-only Workouts + Macros bundle costs $89.99 a year.¹¹³

Is Gravl free?

Gravl is free to download and lets you log 3 workouts, or 5 in South America, before you subscribe. Full plans, the Apple Watch app and analytics require Premium.⁵¹

Is Gravl better than Fitbod?

Gravl is cheaper, from $59.99 a year against Fitbod’s $95.99, publishes how its progression works and supports Garmin watches. Fitbod has a far larger user base, 286K ratings against 5.5K. Both generate your workouts for you.¹⁷⁴⁶

Which is better, Fitbod or Gravl, on cost?

Usually Gravl. Monthly, it is $14.99 against Fitbod’s $15.99. Over three years on yearly plans, Gravl costs $179.97–$269.97 and Fitbod $287.97 at its standard price. Fitbod’s $79.99 yearly listing does undercut Gravl’s top $89.99 tier.¹⁷

Is Gravl better than Hevy?

Only if you want the app to plan your workouts. Hevy is the better logger for self-directed lifters, and it is free or $23.99 a year for Pro, which also unlocks the Hevy Trainer auto-progression feature.¹⁰⁸

Does Gravl have an Android app?

Yes. Gravl is on Google Play with more than 1 million downloads and a standalone Wear OS app, and there is a web app as well.²³

Does Gravl work with Garmin?

Yes, on about 70 Garmin models running Connect IQ 3.4 or later. You install it separately from the Connect IQ Store, and monochrome watches are not supported.⁶

Is Gravl good for beginners?

It can be. Gravl estimates your starting strength from the experience level you choose, then corrects it from your logged sets.⁴ Beginners tend to rate effort less accurately, so expect bigger corrections in the first few weeks.²¹

Can Gravl work around an injury?

Gravl lets you record painful movements across areas such as shoulder, knee and lower back, avoids them, labels adjusted workouts and checks in every two weeks. It states that it does not diagnose or treat injuries, so see a clinician for pain that persists.¹⁴

The bottom line

Gravl is a well-built, transparent workout planner at a fair price: $59.99–$89.99 a year, with 3 free workouts, on iPhone, Android and Garmin. Choose it if you want the app to set every weight. Choose Hevy if you write your own program, and a coach like SensAI if you want to talk your training through.¹⁵¹⁰⁹

Gravl’s best feature is honesty about its own method. It publishes how it estimates your strength, adds reps before weight, and snaps every target to equipment you actually own, and the research behind those ideas is solid.⁴¹⁷¹⁸

Its limits are the limits of any rule system. It adapts to what you log and how you rate it, not to how you slept or what you tell it about your week. If that is what you want, a conversational coach fits better. If you just want to walk into the gym and be told what to lift, Gravl does that well, and for less than Fitbod.

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References

Footnotes

1. GAINS COACH PTY LTD (developer GAINS AI). “Gravl: AI Personal Trainer — Progressive Overload Tracker.” Apple App Store listing (id6450921637), version 1.53 — in-app purchases Monthly Membership $14.99, 3 Months Membership $34.99, Yearly Membership $59.99, $79.99 and $89.99; “Free to start. Full training plans, the Apple Watch app and analytics on Gravl Premium”; “estimates your one-rep max from your logged history and prescribes the next session from it”; Easy or Hard set ratings; Strength Score against standards for body weight and sex; 300+ trainer-led exercise videos, downloadable for offline use; standalone Apple Watch app; requires iOS 16.4 and watchOS 10.0; 4.9 rating from 5.5K ratings; version history 1.40 (February 9, 2026) to 1.53 (September 26, 2026). Accessed September 28, 2026. https://apps.apple.com/us/app/gravl-ai-personal-trainer/id6450921637 ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹ ↩¹² ↩¹³ ↩¹⁴ ↩¹⁵ ↩¹⁶ ↩¹⁷ ↩¹⁸ ↩¹⁹ ↩²⁰ ↩²¹ ↩²² ↩²³ ↩²⁴ ↩²⁵ ↩²⁶ ↩²⁷ ↩²⁸ ↩²⁹ ↩³⁰ ↩³¹ ↩³² ↩³³ ↩³⁴ ↩³⁵ ↩³⁶ ↩³⁷ ↩³⁸ ↩³⁹ ↩⁴⁰ ↩⁴¹ ↩⁴² ↩⁴³ ↩⁴⁴ ↩⁴⁵ ↩⁴⁶ ↩⁴⁷ ↩⁴⁸ ↩⁴⁹

2. Gravl. Google Play listing (com.liteup.getgains) — 4.8 rating from 16.8K reviews; 1M+ downloads; standalone Wear OS app; in-app purchases; updated September 26, 2026. Accessed September 28, 2026. https://play.google.com/store/apps/details?id=com.liteup.getgains ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹ ↩¹² ↩¹³

3. Gravl. Homepage and llms.txt product overview — “Over a million people train with Gravl on iOS and Android”; integrations with Apple Health, Health Connect, Garmin and Strava; watch apps for Apple Watch, Wear OS and Garmin; heart rate from a watch or AirPods Pro 3; AI workout import from Instagram, TikTok, photos or PDFs; Gravl Macros; public REST API and hosted MCP server; web app at app.gravl.ai; states Gravl is not a running or cycling coach. Accessed September 28, 2026. https://gravl.ai/ and https://gravl.ai/llms.txt ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹

4. Julián (Co-Founder, Gravl). “Inside the Gravl algorithm: how your workouts are built.” Gravl Blog, July 16, 2026 — 8 x 100 kg ≈ 124 kg estimated 1RM, estimate stops climbing past 15 reps; day-one 1RM from experience level via strength standards; split, equipment and settings filters; about 7% fatigue discount in the second slot; anchor set; equipment snapping with rep compensation; Easy / Ideal / Hard ratings; rep ladder 8-7-6 to 8-8-8 then one weight step (“double progression”), roughly 1 to 2% more total work per step; 1RM rise capped at about 10% per session; easing about 1% per week after more than two weeks off. https://gravl.ai/blog/how-gravl-algorithm-works ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹ ↩¹² ↩¹³ ↩¹⁴ ↩¹⁵ ↩¹⁶ ↩¹⁷ ↩¹⁸ ↩¹⁹ ↩²⁰ ↩²¹ ↩²² ↩²³ ↩²⁴ ↩²⁵ ↩²⁶ ↩²⁷ ↩²⁸ ↩²⁹ ↩³⁰ ↩³¹

5. Gravl Help Center. “Managing your subscription.” Updated September 27, 2026 — “Before subscribing you can log 3 workouts for free, or 5 if you are in South America”; billing through Apple, Google Play or web checkout. https://gravl.ai/help/managing-your-subscription ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰

6. Gravl Help Center. “Gravl on your Garmin watch.” August 28, 2026 — about 70 supported Garmin models; requires Connect IQ 3.4 or later and a separate Connect IQ Store install; monochrome watches not supported. https://gravl.ai/help/gravl-on-your-garmin-watch ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸

7. Fitbod, Inc. “Fitbod: Gym & Fitness Planner.” Apple App Store listing (id1041517543) — Monthly Plan $15.99 and $12.99, A Year of Fitbod Elite $95.99 and $79.99, legacy SKUs; “personalized AI workouts” and “AI-generated recommendations”; auto-renewing subscription after free trial; iPhone and Apple Watch; requires iOS 18.0; Editors’ Choice; 4.8 rating from 286K ratings. Accessed September 28, 2026. https://apps.apple.com/us/app/fitbod-gym-fitness-planner/id1041517543 ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹ ↩¹² ↩¹³ ↩¹⁴ ↩¹⁵ ↩¹⁶ ↩¹⁷ ↩¹⁸ ↩¹⁹ ↩²⁰ ↩²¹ ↩²² ↩²³ ↩²⁴ ↩²⁵

8. Hevy Studios. “Hevy Trainer: Adaptive Strength Programming System.” “No, Trainer is a Pro feature… $2.99/month ($23.99/year or $74.99/lifetime)”; “automatically adjusts your working weights.” Accessed September 28, 2026. https://www.hevyapp.com/features/workout-plan-generator/ ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷

9. Origami, Inc. “SensAI: Fitness Sensei.” Apple App Store listing (id6738963099) — SensAI Premium $6.99 monthly, $69.99 yearly; “Try free for 7 days”; requires iOS 26 and watchOS 26; iPhone and Apple Watch; conversational Coach (“I tweaked my shoulder - adjust my week”); 4.6 rating from 34 ratings. Accessed September 28, 2026. https://apps.apple.com/us/app/sensai-fitness-sensei/id6738963099 ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹ ↩¹² ↩¹³ ↩¹⁴ ↩¹⁵ ↩¹⁶ ↩¹⁷ ↩¹⁸ ↩¹⁹

10. Hevy Studios S.L. “Hevy - Workout Tracker Gym Log.” Apple App Store listing (id1458862350) — Hevy Pro $2.99 and $3.99 monthly, $23.99 yearly, $74.99 lifetime; free to use; “Join +10 million users”; community feed; Apple Watch, iPhone, iPad; 4.9 rating from 95K ratings. Accessed September 28, 2026. https://apps.apple.com/us/app/hevy-workout-tracker-gym-log/id1458862350 ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹ ↩¹² ↩¹³ ↩¹⁴ ↩¹⁵ ↩¹⁶ ↩¹⁷ ↩¹⁸ ↩¹⁹

11. Google Play listings checked September 28, 2026: Fitbod https://play.google.com/store/apps/details?id=com.fitbod.fitbod ; Hevy https://play.google.com/store/apps/details?id=com.hevy ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶

12. SensAI Help Center. “Connect your wearable to SensAI through Apple Health.” Last updated September 25, 2026 — SensAI reads Apple Health only; “Apple Watch is the only device on this list that shares HRV”; Garmin HRV, Body Battery and Training Readiness stay in Garmin; WHOOP Recovery and Strain stay in WHOOP; “Sleep and overnight heart rate from your device shape how hard Coach asks you to push on a given day.” https://www.sensai.fit/help/connect-wearable-to-sensai-apple-health ↩ ↩² ↩³ ↩⁴ ↩⁵

13. Gravl Help Center. “Gravl Workouts + Macros bundle.” $89.99/year in the US, web only at signup.gravl.ai, no monthly option, discount codes cannot be applied. Accessed September 28, 2026. https://gravl.ai/help/gravl-workouts-macros-bundle ↩ ↩² ↩³ ↩⁴

14. Gravl Help Center. “Train around an injury.” August 26, 2026 — records movements, not muscles; areas Shoulder, Elbow, Wrist or hand, Neck, Lower back, Hip, Knee, Ankle or foot; “Adjusted for injuries” labels; check-in every two weeks; does not diagnose or treat. https://gravl.ai/help/train-around-an-injury ↩ ↩² ↩³

15. Gravl Help Center. “Connected apps: Apple Health, Health Connect and Strava.” September 27, 2026 — two-way workout sync with Apple Health and Health Connect; workouts pushed to Strava; imported cardio rated Low, Moderate or Hard effort for muscle recovery. https://gravl.ai/help/connected-apps-apple-health-health-connect-and-strava ↩ ↩² ↩³ ↩⁴ ↩⁵

16. Reynolds JM, Gordon TJ, Robergs RA. “Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry.” Journal of Strength and Conditioning Research, 2006;20(3):584-592. PMID: 16937972. https://pubmed.ncbi.nlm.nih.gov/16937972/ ↩ ↩²

17. Plotkin D, Coleman M, Van Every D, Maldonado J, Oberlin D, Israetel M, Feather J, Alto A, Vigotsky AD, Schoenfeld BJ. “Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations.” PeerJ, 2022;10:e14142. PMID: 36199287. https://pubmed.ncbi.nlm.nih.gov/36199287/ ↩ ↩² ↩³ ↩⁴

18. Helms ER, Byrnes RK, Cooke DM, Haischer MH, Carzoli JP, Johnson TK, Cross MR, Cronin JB, Storey AG, Zourdos MC. “RPE vs. Percentage 1RM Loading in Periodized Programs Matched for Sets and Repetitions.” Frontiers in Physiology, 2018;9:247. PMID: 29628895. https://pubmed.ncbi.nlm.nih.gov/29628895/ ↩ ↩² ↩³ ↩⁴

19. Hickmott LM, Chilibeck PD, Shaw KA, Butcher SJ. “The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis.” Sports Medicine - Open, 2022;8(1):9. PMID: 35038063. https://pubmed.ncbi.nlm.nih.gov/35038063/ ↩ ↩² ↩³

20. Mann JB, Thyfault JP, Ivey PA, Sayers SP. “The effect of autoregulatory progressive resistance exercise vs. linear periodization on strength improvement in college athletes.” Journal of Strength and Conditioning Research, 2010;24(7):1718-1723. PMID: 20543732. https://pubmed.ncbi.nlm.nih.gov/20543732/ ↩

21. Zourdos MC, Klemp A, Dolan C, Quiles JM, Schau KA, Jo E, Helms E, Esgro B, Duncan S, Garcia Merino S, Blanco R. “Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve.” Journal of Strength and Conditioning Research, 2016;30(1):267-275. PMID: 26049792. https://pubmed.ncbi.nlm.nih.gov/26049792/ ↩ ↩²

22. Greig L, Stephens Hemingway BH, Aspe RR, Cooper K, Comfort P, Swinton PA. “Autoregulation in Resistance Training: Addressing the Inconsistencies.” Sports Medicine, 2020;50(11):1873-1887. PMID: 32813181. https://pubmed.ncbi.nlm.nih.gov/32813181/ ↩

23. Schoenfeld BJ, Ogborn D, Krieger JW. “Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis.” Journal of Sports Sciences, 2017;35(11):1073-1082. PMID: 27433992. https://pubmed.ncbi.nlm.nih.gov/27433992/ ↩

24. Pelland JC, Remmert JF, Robinson ZP, Hinson SR, Zourdos MC. “The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains.” Sports Medicine, 2026;56(2):481-505. PMID: 41343037. https://pubmed.ncbi.nlm.nih.gov/41343037/ ↩