Train · Eat · Recover
One plan to your goal.A coach so committed it tears up its own plan to fit your week.
Tell Overload where you want to end up. It builds the plan around your days, guides every workout, meal and rest day, and redraws the plan when life moves.
On iOS now, Android next. Free to track, Pro to be coached.
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
The plan is built from your goal, your lifts and the days you can train, then reshaped as you go.
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
Ask anything. It has already read your logbook.
Your sets, meals and sleep all land with one coach. Every answer starts from your own numbers.
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.
quiet until it counts
Why your coach says nothing on Friday.
Because nothing needed changing. One week, as your coach saw it: three calls, and silence when you were on track.
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.
A worked example, not a real account.
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.
Cues on the set
Your coach's form note and last session's numbers sit right on the set you're logging.
Eat
Log a meal by saying what you ate.
Tell Drona “two boiled eggs and a black coffee” and it's logged, macros and all. Prefer doing it yourself? Manual logging is built to be just as fast.
A catalog that knows your portions · 30,000+ foods, from USDA staples to dal and dosa, measured the way you actually eat them: a bowl, a scoop, a slice.
Checked, not guessed · matches from the catalog are marked verified, and every item is one tap from a double-check.
Targets that mean something · calories and macros set by your coach, adjusted as you progress.
Sold already? Overload is on the App Store.
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 65 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.
Readiness is a training aid, not medical advice. Overload is not a medical device. See a professional for health concerns.
The long game
As you train, your coach trains too.
Overload keeps score of your journey, and keeps sharpening its own.
Progress you can see
Every gain, muscle by muscle
Strength per lift, volume by muscle on a body map, and PRs flagged the moment they happen. So you can see the goal getting closer.
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, one day at a time.
Get Overload on the App Store. Free to track, Pro to be coached.
No ads. No selling your data. Delete your account in-app, any time.