Is there an app that adapts training to your sleep and fatigue?
Yes. EntrenAI asks for a check-in every morning (sleep, stress and fatigue) and turns it into a Readiness Score from 0 to 100 with a published formula: 40 % accumulated volume, 30 % sleep and 30 % stress. With critical fatigue the plan cuts the day's volume by 40 % and caps RPE at 7; if you recover better than expected, it adds 15 %. It is not a clinical index: it is a load rule.
Updated
At a glance
| What you tell it | Sleep, stress and fatigue in a daily check-in that takes seconds |
|---|---|
| Readiness Score formula | 40 % accumulated volume + 30 % sleep quality + 30 % stress level (0 to 100) |
| What it does with it | Keeps, lightens or loads the day's session; with critical fatigue it cuts volume by 40 % and caps RPE at 7; with better-than-expected recovery it adds 15 % load |
| Who decides | A rule-based engine, not a language model |
| Price | €7.99/month or €23.99/year, with a 7-day trial |
Why adapt the load
A fixed plan does not know you slept four hours last night. If you follow it to the letter, the bad day turns into a poor session or an injury. An adaptive plan looks at how you are and decides whether today you maintain, lighten or push.
How EntrenAI does it
Every morning you answer the check-in. The engine mixes it with the volume you have accumulated and calculates the Readiness Score. With it, it decides:
- Critical fatigue: it cuts the day's volume by 40 % and caps RPE at 7.
- Better-than-expected recovery: it adds 15 % load.
- Every other case: the session stays as planned.
On top of that, after each set you log RIR (how many reps you had left) and, if your average RIR on an exercise is 4 or more, the engine raises the base weight next time. All of this is explained, with its sources and limits, in the methodology.
What it is not
- It is not a diagnosis. If something hurts persistently, see a health professional.
- It depends on what you answer: a check-in filled in at random yields a random Readiness Score.
- It is a recent rule: EntrenAI launched in May 2026 and the rules are reviewed.
When NOT to pick EntrenAI
- If you want the adjustment made by a watch with its own sensors and HRV analysis.
- If you want the adjustment of a human coach who writes to you.
When to pick it
If you want the load to adapt to your week on its own, without having to decide every day whether today is a push day, with a formula you can read and challenge.
Keep reading
- Full methodology: formulas, sources and limits
- Does an AI training plan work?
- EntrenAI vs Athletica (adaptive plan)
Frequently asked questions
No. You fill in the check-in yourself in the app. If you connect Apple Health or Health Connect, the app can also use the data they sync.
No. It is an EntrenAI rule for deciding the day's load. It does not replace a heart-rate monitor, a heart-rate-variability analysis or a doctor.
The week is reshuffled without breaking the block.
Try it yourself
Download EntrenAI: free workout logging costs nothing and the personalized plan has a 7-day trial.