Support & FAQ

FitCove is a training app that builds personalized lifting and running programs. It uses training science principles — periodization, progressive overload, VDOT pacing — to create programs that adapt based on your performance and feedback.

FitCove is available on iPhone and Apple Watch. The iPhone app is your main hub for viewing programs, logging workouts, and tracking progress. The Apple Watch companion lets you track runs with GPS and get real-time audio coaching during your run.

When you first open the app, you'll go through a quick onboarding flow. Tell us your goals (strength, running, or both), experience level, available equipment, and how many days per week you want to train. FitCove builds a multi-week periodized program customized to you in seconds.

Every new user gets a 7-day free trial with full access to the entire app — no features held back. After the trial, FitCove is a paid subscription managed through the App Store. If you decide it's not for you, just cancel before the trial ends and you won't be charged. See our Pricing page for details.

FitCove adapts automatically based on your feedback. After each workout, rate how the exercises felt — if you select "Too Hard" or "Way Hard," the app will reduce weights for your next session. If the overall volume or schedule feels like too much, you can regenerate your plan from Profile > Regenerate Plan and adjust your training days or goals. Your workout history is preserved so the new plan picks up where you left off.

Go to Profile > Regenerate Plan. This takes you back through the onboarding flow where you can change your goals, training days, experience level, or anything else. Your old plan is archived automatically, and a new plan is generated based on your updated preferences.

You can generate up to 3 new plans per month. This includes your initial plan creation and any regenerations. The counter resets on your billing date. Day-to-day changes — weight adjustments, exercise swaps, workout feedback — are unlimited and don't count toward this limit.

If you need to take a break (vacation, illness, busy week), you can simply skip workouts — there's no need to formally pause. When you come back, your plan continues from where you left off. If you've been away for an extended period and the weights feel too heavy, rate your first few workouts honestly and the adaptation engine will adjust back to the right level. If you've missed more than a week and the prescribed weights feel like too much, you can always regenerate your plan from Profile > Regenerate Plan and start fresh at a weight that feels right for you.

Missing a workout is totally fine — life happens. Your plan doesn't penalize you. The missed workout stays on your calendar and you can either complete it later or move on to the next scheduled session. Your progression and weights are based on the workouts you actually complete, not the ones you skip.

Yes. You can move workouts within the same week to fit your schedule. Just tap and hold a workout on the calendar view and drag it to a different day, or use the move option in the workout detail screen.

After each workout, you rate how each exercise felt: Too Easy, Just Right, Too Hard, or Way Hard. FitCove uses this feedback to adjust weights for your next session. "Just Right" means you're on track and the program handles progression through its built-in periodization. "Too Easy" bumps your weight up. Two consecutive "Too Hard" ratings triggers a decrease. The system gets smarter the more you train.

The fastest way is to give honest feedback after your next workout. If an exercise is too light, rate it "Too Easy" and the weight will increase. If it's too heavy, rate it "Too Hard." The adaptation engine adjusts per-exercise, so fixing one lift won't affect your others. If weights are way off across the board (e.g., you entered the wrong info during onboarding), consider regenerating your plan from Profile > Regenerate Plan with corrected details.

Yes. Every exercise in your program can be swapped with curated alternatives. Whether you don't have the right equipment, have a physical limitation, or simply prefer a different movement, tap the swap icon on any exercise to see replacements that target the same muscle groups. Your swap preference is remembered for future workouts.

Absolutely. FitCove adjusts exercise selection based on your experience level. Beginners get programs focused on dumbbell and machine exercises with simpler movement patterns, while more experienced lifters get barbell-focused compound programs. As you progress, your program evolves with you.

FitCove supports a wide range of running goals: training for a specific race (5K through marathon), building endurance, improving your time at a specific distance, completing your first 5K or 10K, building a running habit, or maintaining your current fitness level.

FitCove uses VDOT-based pacing, a proven system based on Jack Daniels' running formula. You provide a recent race time or estimated fitness level, and we calculate your optimal training paces for easy runs, tempo runs, intervals, and long runs. Paces update as your fitness improves throughout the plan.

Paces are based on the race time or fitness estimate you provided during onboarding, and they're meant as guidelines — not strict rules. If a pace feels too fast or too slow on a given day, listen to your body and adjust. If your paces consistently feel off, you can regenerate your plan from Profile > Regenerate Plan and enter an updated recent race time or adjust your experience level. If you don't have a recent race, be conservative — it's better to start slightly easy and let the plan progress you naturally.

Yes — this is hybrid training, and it's one of FitCove's strengths. The app intelligently schedules your lifting and running sessions so they don't interfere with each other. Hard running days are separated from heavy lifting days, and mileage is adjusted to account for your total training load.

The Apple Watch companion app lets you track runs with GPS and receive real-time audio coaching during your run (pace alerts, interval cues). Your workout data syncs with HealthKit and your iPhone automatically.

No. The Apple Watch is optional. You can use FitCove entirely on your iPhone. The Watch companion is a bonus for runners who want GPS tracking and real-time audio coaching on their wrist.

Make sure both your iPhone and Apple Watch are connected (check the Watch app on your iPhone). Try opening the FitCove Watch app — this triggers a fresh sync. If workouts still aren't appearing, force-close and reopen the app on both devices. Data syncs via WatchConnectivity and HealthKit, so ensure FitCove has HealthKit permissions enabled in Settings > Health > Data Access. If the problem continues, contact us at support@thefitcove.com.

Yes. FitCove integrates with Strava so your runs are automatically uploaded to your Strava feed after you complete them. Connect your Strava account from Profile > Connected Apps.

Check that your Strava account is still connected in Profile > Connected Apps. If the connection looks active but runs aren't syncing, try disconnecting and reconnecting. Only runs completed after connecting will be uploaded — past runs won't backfill. If the issue persists, contact us at support@thefitcove.com.

Your data is stored securely on Amazon Web Services (AWS) with encryption at rest and in transit. We use industry-standard security practices. See our Privacy Policy for full details.

Yes. In the app, go to Profile and tap Delete Account at the bottom of the page. Your account and all associated data will be permanently removed. You can also email us at support@thefitcove.com to request deletion.

You can update your display name in the app from the Profile tab. To change the email address associated with your account, contact us at support@thefitcove.com and we'll update it for you.

Try force-closing the app and reopening it. Make sure you're on the latest version from the App Store. If the issue persists, email us at support@thefitcove.com with a description of what you were doing when the crash happened, and we'll look into it right away.

Workout data is saved to our servers when you complete a workout. If the app crashed mid-workout or you lost internet connection, the data may not have been uploaded. Contact us at support@thefitcove.com with the approximate date and workout, and we'll check on your data.