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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Rowing intervals

Full-body conditioning with no impact at all — the first choice when running is off the table.

EnduranceRower500m hard · 90s easyAll back exercises All quads exercises

What it works

Back, Quads, Cardio

How to do it

1Set the damper around 4–5.
2Drive with the legs first, then swing the hips back, then pull the handle to the bottom of your ribs — legs, hips, arms, and the exact reverse on the way back.
3Most people pull with the arms and waste the biggest muscles they own.
4Aim for a steady stroke rate around 24–28 during work intervals and let the legs do the work; the screen should show consistent splits rather than a fast start and a fade.

Cues that matter

›Legs, then back, then arms — in that order
›Drive with the heels, don't yank with the arms
›Ribs down, don't lean back past upright

Train the same thing

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.

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