What does PocketAthlete actually do?

You log each morning: sleep, soreness and fatigue. It scores your readiness, adjusts that day's session, and builds four-week training blocks around your sport, your position and the equipment you have.

Is it only for footballers?

No. It covers football, rugby, basketball, running, weightlifting and general gym training, with position-specific work for the team sports.

No. Tell it what you have and it programs around it. Many of the technical drills need nothing but a ball and a wall.

Can it work around an injury?

It works around soreness you log and avoids body parts you tell it to leave alone. It is general training information, not medical advice — see a physiotherapist for a diagnosis.

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Bike intervals

Builds engine and aids recovery without pounding the legs.

EnduranceBikeHard/easy · 30s/60sAll quads exercises

What it works

Quads, Cardio

How to do it

1On a stationary bike, alternate hard efforts with easy spins (e.g.
230s hard / 60s easy).
3It builds aerobic and anaerobic capacity with zero impact, making it perfect for conditioning while managing sore joints or during return-to-play.
4Keep the torso quiet and drive the effort through the legs.

Cues that matter

›Hard efforts, easy spins
›Keep the torso quiet
›Zero impact — save the joints

Train the same thing

Rowing intervalsRower · Back, Quads, Cardio
Sled pushSled · Quads, Glutes, Cardio
Stair intervalsStairs · Quads, Glutes, Cardio
Incline treadmill walkTreadmill · Glutes, Calves, Cardio
Kettlebell swing intervalsKettlebell · Hamstrings, Glutes, Cardio
Ski erg intervalsSki erg · Back, Core, Cardio

Get a training block built around you

PocketAthlete builds your program from your sport, your position and how recovered you actually are that morning — then adapts it as you log sessions.

Join the waitlist →