Train · Eat · Recover · Coached
Workouts, diet and recovery in one app.
Coached to your goal.
Drona, your AI coach, builds your training and diet around your goal, reads your recovery, and steps in only when something needs to change. Backed by science.
Free while in beta · iOS & Android
Good morning
Alex
Today
Pull day · back + biceps
Coach Drona
Your coach. Knows every rep, every PR.
Fuel
1,840 / 2,400
P 118 · C 218 · F 55
◉ Readiness
Ready to push
Coach noticed2
▮▮ Plateau
Lat pulldown has stalled 4 sessions. Let's try a neutral grip for 2 weeks.
We don't believe in a hundred random tips. We believe in a few useful ones, at exactly the right time.
Thoughtful
Every suggestion is deliberate. If nothing needs to change, your coach says nothing.
Personal
Routines and diet plans built around your goal, your schedule and your preferences. Not a template.
Grounded in science
Advice backed by exercise science, from a coach that keeps reading new research daily.
One goal, two ways
Say the goal is visible abs by November.
The training is the familiar part. Here is the rest of the job.
On your own
- Set a calorie target, then re-set it every few weeks as your weight drops.
- Count protein at every meal, and re-plan the day when lunch goes sideways.
- Keep lifting heavy enough to hold your muscle while you cut.
- Decide what a short night of sleep means for today's session.
- Notice the scale stalling in week 6, then go research what to change.
With Drona
You train, you eat, you sleep.
Drona keeps the books. It sets your targets, watches the trend, adjusts the plan when the scale stalls, and tells you when to ease off so the abs arrive with the muscle still on.
Same goal. One job instead of two.
Meet Coach Drona
One coach. Watching the whole picture.
Your sets, meals and sleep all land with one coach. Drona holds the whole picture, adjusts the plan as you go, and knows when to leave you alone.
Curates your plan · training and diet, matched to your goal.
Pushes and protects · rest when you need it, push when you can take it.
Spots what's drifting · a stalled lift, a low-protein week, three bad nights. Then the tweak.
Answers when you ask · a sore shoulder, a swap, a doubt. Ask any time.
Coach Drona
● online
Shoulder felt tweaky on overhead press today.
Noted. I've swapped Thursday's OHP for a landmine press and cut lateral-raise volume 20% this week. We retest Monday. If it still bothers you, we look deeper.
✓ Routine updated · Push Day B
quiet until it counts · one week, as your coach saw it
Rough night. We go lighter today and take the PR on Thursday.
Chest volume looks low. About 3 sets a week, most people need 10.
New best. That's the overload.
Push Day A
24:31
Chest
Bench press
Last: 77.5 kg × 6
W warm-up · D drop set · F to failure
Train
A tracker that stays out of your way.
Simple to log, deep when you want it. Everything you'd ask of a workout tracker, and nothing between you and the next set.
Offline first
Basement gym, dead Wi-Fi. Logging never skips; it syncs when you're back.
Every way you train
Your own routines and exercises, from warm-ups to drop sets and supersets.
History & PRs
Every set remembered. Last weights, records and trends right where you log.
Watch analysis
Session data from your watch, folded into the same picture as your sets.
Eat
Log a meal by saying what you ate.
Tell Drona “two rotis, dal and curd” and it's logged, macros and all. Prefer doing it yourself? Manual logging is built to be just as fast.
A catalog that knows what a katori is · 7,400+ foods, from USDA staples to dal, dosa and paneer, measured the way you actually eat them.
It learns how you log · what you eat, and when. By week two your 8am oats suggest themselves.
Targets that mean something · calories and macros set by your coach, adjusted as you progress.
Today
121,840 / 2,400 kcal
Good start. One more protein hit at dinner and you're on pace.
☀ Lunch
51g P · 800
Dal tadka · katori
1809g P24g C5g F
Grilled chicken bowl · 1 bowl
62042g P58g C18g F
Tell Drona what you ate
Sold already? Leave your email and you're in when the beta opens.
Friday, Jul 3
Readiness
Green light. Push today.
Sleep
consistent bedtime, 4 nights
7h 42m↑
Resting heart rate
below your 30-day average
52 bpm
HRV
steady all week
68 ms
Yesterday's strain
push day + 8k steps
Moderate
You've recovered well. Heavy pulls stay as planned. Let's move some weight.
Recover
One number. The whole story behind it.
Overload watches your sleep, heart rate, activity and other markers to work out how you're recovering, then gives you a single score. Detail is one tap away, when you want it.
A simple score
Glance and go. No dashboard archaeology before breakfast.
Your baseline, not a norm
Scored against your own last few weeks of sleep, HRV and resting heart rate. Your 82 is yours.
Works with what's on your wrist
Apple Watch, Garmin, Whoop, Oura. Reads through Apple Health and Health Connect, nothing new to buy.
And your coach acts on it
Run down after three hard sessions? Drona pulls volume before you ask. Recovered? It tells you to load the bar.
The long game
As you train, your coach trains too.
Overload keeps score of your journey, and keeps sharpening its own.
Progress reports
Know exactly where you stand
Regular reports on how you're moving: strength, adherence, weight, recovery. Plain language, not a wall of charts.
Week 8 · Cut · Check-in
“Down 0.4 kg this week with strength held on every main lift. That's exactly the pace we want. Protein adherence 6 of 7 days. One change: bench moves to 3 top sets, you've earned it.”
Always studying
A coach that reads the research
Drona reads new exercise-science research every day and folds it into its coaching, so the advice keeps getting better without you lifting a finger. Well, except the usual ones.
From the founder
I built Overload for myself. I wanted one coach who handles the thinking: the plan, the macros, the calls on when to push and when to rest, so all I have to do is show up and do the work.
I made something I could trust with that. I hope it can earn your trust too. If you join and something feels off, tell me. Your feedback is how the app gets better.
Sarthak
Building Overload
Your goal deserves a coach.
Join the waitlist and be first in when Overload opens up. Free while in beta, on iOS and Android.
No ads. No selling your data. Export your history anytime, delete your account in-app.