Most apps are for runners OR lifters. RiseRally covers both — 263 programs across 7 disciplines, one schedule, with a crew of hybrid athletes training alongside you.
Apple Health & Health Connect supported · Garmin, Strava, Whoop coming Q4
Today's session
Lift + Run
Back squat 5×5 · Tempo 4mi
Training load
1.00
Sustainable — you can push tomorrow
Crew · Iron Cardio
Done today: @marcus_h, @lina_runs, @jdrunslifts · 5 more this week.
7
Disciplines · programmed together
1,281
Exercises · evidence-backed
ACWR
Safety on every session
$15
Per month · not $200
Community
Train solo. Win together.
The accountability of a high-intensity training community — without the $200/mo gym fee. Daily sessions, tight crews, friendly battles.
Today's Session
Everyone trains the same workout
Each day, a named session drops for the whole community. Compare your time, your weight, your effort — with the crew who suffered through it with you.
Today · Iron Cardio
5×5 back squat · 4mi tempo
147 athletes done · median 1:18:42
Crews
Find your 5–15 person crew
Tight groups of hybrid athletes pushing each other. Not anonymous leaderboards — real people who know your PRs and notice when you miss a session.
Iron Cardio Crew · 11 members
MLJR+7
8 of 11 trained today
Battles
Challenge your training partner
Friendly head-to-head: 5km + 100kg deadlift, fastest combined. Crew vs. crew. Monthly hybrid challenges. The competition that makes you show up.
Battle · You vs. @marcus_h
You
22:14
VS
@marcus_h
23:47
You're up by 1:33 · 2 days left
Crews and battles are tools for self-organizing athletes. RiseRally does not organize, supervise, or endorse any in-person meetings between members.
Live demo
See your match score, right now.
Pick your level, your goal, and your time. Watch the programming adapt — in real time, no sign-up.
Your profile
Experience level
Beginner
Intermediate
Advanced
Primary goal
Build muscle
Lose fat
Train for event
Flexibility
Equipment
Dumbbells
Barbell
Bodyweight
None
Time per session35 min
87
Match
Strength · Intermediate
Upper-Lower Split
4 days / week · 45 min avg · Dumbbells
How it works
Three minutes in. Learns you forever.
Build muscleDumbbellsBarbell30 minEvenings4x/weekKnee care
01 · Profile
You tell us you
Goals, equipment, schedule, injuries. Becomes a 45-dimensional vector that represents your body to the model.
02 · Match
The right program finds you
Out of 263 programs across 7 disciplines, you get the handful that actually fit your body, time, and goals — with the reasoning behind each.
03 · Adapt
Every session, sharper
Your feedback retunes the model. Progressive overload when you're ready, deload when recovery asks for it. Never a stale plan.
Your schedule, your days
Tuesday, Thursday, Saturday. Or whatever days are yours.
Pick the days you can actually train, and the whole program lays itself out on them. No silent Mon/Wed/Fri grid you were never going to keep.
The program on your days
Your weekly schedule puts every session — name, exercises, duration — on the days you chose. Tue / Thu / Sat here, because that's what this athlete picked.
Change your mind mid-program
Life moved? Tap Edit Training Days and re-pick. Upcoming sessions re-plan around the new days.
History stays honest
In the app's own words: “This only changes upcoming sessions — your history stays as-is.” What you did is never rewritten.
● Screens from the shipped app — v1.1.31.
Weekly schedule · your days
Edit training days · 3 of 3
Progressive overload
Heavier when you earn it. Not a day before.
Hit your reps with gas in the tank → the bar goes up. Grind them out → you fill the rep range first. Hit a wall → you hold. Every session reads what you actually lifted.
Add weight — topped the range with reps in reserve
Add a rep — not all sets at the top yet
Hold — a set hit true failure (RIR 0)
Back off — volume dropped, then rebuild
All sets at top of range · RIR ≥ 1
+2.5 kg next session
Reps short of the top
+1 rep, same weight
A set to failure · RIR 0
Hold — recover, then climb
● Real output of RiseRally's progression engine — double progression, plateau & deload detection — on a 12-week bench block.
Load management
Train hard. Recover smarter.
Most apps only know how to say “more.” RiseRally tracks the ratio between this week's load and what your body is built up for — and tells you to back off when that's the right call. Lifts and runs feed one load picture.
Acute : chronic load, one number
This week's training against your recent baseline. At 1.19 the dashboard reads “optimal load — good to train at full intensity.” Drift out of range and it says so in words, not just a color.
Per-muscle readiness
Chest still recovering at 88%? It's on the dashboard before you train. The same rule the engine uses when it builds your week: a muscle trained hard waits ~48 hours before it's loaded hard again.
A weekly goal, honestly counted
Sessions against the target you set — on track when you're there, rest days included by design. Not a guilt streak.
● Screens from the shipped app — v1.1.31. Informational only · not medical advice.
Training load · ACWR
Muscle readiness
Smart adaptation
One bad week isn't a regression.
Generic apps panic when your weekly volume dips. RiseRally waits 4 confirmations before changing your plan — the same noise-filtering used in clinical signal processing.
Generic apps
REGRESSING · deload prescribed
One noisy week flips the classifier — your next sessions are dialed back even though the trend is still up.
RiseRally
PROGRESSING · stable 4 weeks
watching
Hysteresis filter holds the classification steady — one dip stays a dip, not a verdict. Only acts when 4 sessions agree.
Inside the app
Built for four people. Works for everyone.
Real screens from four user journeys — a new member, an active athlete, a returning user, and a personal trainer.
Sarah just signed up. In three minutes she's onboarded, matched to three programs ranked by personal fit, and starting her first workout.
Pick your goal
Pick your equipment
Honest frequency check
Your first workout
Browse 100+ workouts
Personalized for Sarah
Three programs, ranked by personal fit.
The bandit scores every program against Sarah's onboarding answers — goal, equipment, frequency, beginner level — and surfaces the top three with transparent match percentages.
100% · Top match
98% · Strong alternative
55% · Balanced option
Emily trains 4x/week. She uses analytics, her own saved workouts, challenges, and the leaderboard to stay sharp.
Home · Rest day
Exercise demos · every set
ACWR & weekly goal
My Templates · build your own
30-day challenges
Leaderboard
Riley hasn't trained in 3 weeks. A fresh start on training days Riley can actually keep — without overdoing it.
Welcome back
Fresh start analytics
Days you can actually make
328 workouts to explore
Your profile
Marcus is a certified trainer managing 3 clients. Dashboard, scheduling, assignments — all in one place.
Dashboard
Client roster
Client ACWR & stats
Session scheduling
Pro plan settings
Train together
You're 2.8x more likely to stick with it.
The AI picks the program. Your friends make you show up. Schedule group workouts, share routines, run challenges, climb the board.
Group workouts
Pick a time. Everyone RSVPs. Everyone shows up.
One tap creates a session. Friends get a push, confirm, and it syncs to their calendar. No flaky group-chat coordination.
Push remindersCalendar syncRSVP tracking
Tuesday · 6:30 PM
Push Day · Mile End Gym
SMJR+3
7 going · 2 pending
Program auto-matched to group · Avg match 91%
Saturday · 9:00 AM
5K Run · Victoria Park
4 GOING· Beginner friendly
Buddy matching
Find your people
Matched by goal, discipline, schedule, and level. The same engine that adapts your workout finds your training partner.
M
Maya · Intermediate
Running · Evenings · 0.4 mi away
96%
J
Jordan · Intermediate
Strength · Mornings · Same gym
91%
R
Ren · Advanced
Functional · Weekends
84%
Shared routines
Your best session is someone's starting line
Share a routine. Crew members clone it, and it re-scales to their level and equipment. No one does a workout that doesn't fit.
S
Sarah's Upper Body Grind
7 exercises · 45 min · 34 clones
BenchRowPull-up+4
SCALED FOR YOU92% match
Challenges
Forgiving, not punishing
Not 75 Hard. Miss a day? Freeze it. 35 challenges from "First 5K" to "100-day streak."
5K
First 5K
Day 12/21
⚡
Squat-off vs. Jordan
–2 reps
★
100-day streak
Day 23
Freezes remaining3 / 3
Leaderboards
Beginners against beginners. No sandbagging.
Weekly rankings are grouped by experience, so you're competing with people at your level. The field resets every Monday.
WeekMonthAll time
RankNameVolume
01MMaya K.18.4k
02JJordan P.17.9k
03SYou ↑417.2k
04RRen S.16.8k
05KKai T.15.1k
The difference
Other apps guess. RiseRally learns.
Generic fitness app
Fixed plan · same for everyone
✕ Picks from 5-10 preset templates
✕ Same progression for beginner and returning lifter
✕ No awareness of injury history
✕ Load increases on a schedule, not your recovery
✕ "AI" chatbot that forgot last week
RiseRally
Adaptive · built around how you train
✓ Lift and run programmed together, not in separate apps
✓ Progression matches your capacity, not a calendar
✓ ACWR-aware training load on every session
✓ Per-muscle recovery on the dashboard — hard work on the same muscle spaced ~48h apart
✓ Training Companion that remembers what you've shared (coming soon)
Training Companion
A companion that will know your last 8 weeks.
Coming soon · in final testing
We're building a place to think out loud about training — grounded in your logged sessions, your limits, your goals. It ships when it meets our bar, not before. Here's what it will do:
Will remember your context
The limitations you've shared, the sessions you've logged, the goals you set. It won't ask the same thing twice.
Schedule aware
Travel week? Morning flipped to evening? It will re-plan without friction.
Cited, not invented
Every claim grounded in ACSM, Gabbett, NSCA — sources visible under every reply. That bar is why it isn't live yet.
The Companion is a training assistant, not a medical professional. For pain, persistent symptoms, or chest discomfort, talk to a doctor.
Design preview — not the live product
Squatted heavy yesterday, easy 5K planned for today — should I run?
Heavy squats spike posterior-chain fatigue for ~36h. Your easy 5K is fine if you keep it at conversational pace — not threshold. Your training load is 1.2 (sustainable). Want me to log it as Z2 instead of tempo?
3 sources · Gabbett 2016, ACSM 2023, Bare 2024
Yeah swap to Z2.
Done. 5K Z2 (conversational) queued. Tomorrow's session: full mobility flow, then Thursday is your second heavy lift day. ✓
In the app today, this tab is honest about it: “AI chat is taking a short break while we make it better — coming back soon!” No half-shipped chatbot.
For coaches & studios
Coach tools coming Q4 2026
Train your hybrid athletes with RiseRally's programming, training-load safety, and crew tools — under your branding.
Solo, studio, and enterprise tiers launching after the consumer beta.
Tell us which spot you want and we'll notify you when your access is ready.
🎉
You're on the list
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