Adaptive training for 40–65 · iPhone + Apple Watch
Training that re‑decides every morning.
Fitovo plans your week of strength, Zone 2 and Norwegian 4×4 around everything you already do, then reads your recovery each morning and tells you exactly what to do today.
14 days free, then £9.99 a month or £59.99 a year. Cancel anytime.
Works with
How it works
A plan that changes its mind.
Most apps show you numbers. Fitovo moves them: it plans your week around your life, then re-decides every morning from how you actually recovered.
The plan
It plans around the life you already have.
Fitovo sees what you already do (your runs, a swim, a bike ride, tennis, a gym session) through Apple Health, and builds the rest of your week around it. Do something hard and it won't stack another hard session the next day. Already got your intervals in? It drops the one it had planned: you've done your hard cardio. Lift elsewhere and it eases your strength. You never tell it any of this: it notices, and adjusts.
- Your runs, swims and rides count, and reshape the week
- Never doubles you up the day after a hard one
- Reads your recovery too, and trims or swaps the day when you're not ready
Every morning
It reads your recovery, then reshapes today.
Overnight HRV, resting heart rate and sleep, read from your watch before you're out of bed. Green means push. Amber means ease. Red means the bravest thing today is rest. Always its suggestion, your call.
- Readiness from your own baseline, not population averages
- Sessions trim volume but keep the stimulus on low days
- It tells you why, in plain English
Practices
The rest of longevity, in spare minutes.
Training builds strength and cardio. Practices build everything else that keeps you capable (grip, balance, posture, mobility, breathwork), stacked onto moments you already have. Kettle boiling? That's a neck release.
- Seven domains, from grip strength to breathwork
- Matched to your recovery: softer on low days
- Most take under three minutes
From an early tester
“Better than the others I already use. Best yet.”
Kat, Founding Member
The promise
What Fitovo is not
Fitovo is built for adults over 40 who are done with fitness apps that were designed for someone half their age. Here is what that means in practice.
- No six-week shreds, no crash transformations, no before-and-after theatre. Fitness after 40 is a long game, and we train it that way.
- No streak guilt. Miss a day and nothing shames you. Your plan simply adapts and carries on.
- No supplements, no powders, no affiliate links. We sell training, not pills.
- No medical claims. Your readiness score and your Fitovo Age are training guidance built from your own data, not a diagnosis. Always talk to a doctor about health concerns.
- No rigid plan that ignores your life. Sessions flex across your week, and the app trains around your work, your family, and your recovery.
- No 5am hustle culture, no gym-bro noise, no fear-mongering about ageing. Just clear, evidence-led training you can keep doing for decades.
What you get instead is simple: three training pillars (bodyweight, strength, and the Norwegian 4×4 interval protocol), a plan that reads your recovery and adjusts, and a calm, honest coach in your pocket. Individual results vary, and Fitovo is training guidance, not medical advice.
What it trains
Five systems. Cardio counts most.
Fitovo weighs five systems the way the longevity research weighs them, then puts your training where it moves the needle. In the app they roll up into your Fitovo Age, recomputed every week, so you can see the plan working.
The single strongest fitness predictor of how long you'll live. In the research, each extra MET of capacity is worth roughly 12% lower mortality risk.
Myers 2002, New England Journal of Medicine
About 40 minutes a week sits at the bottom of the risk curve. The muscle you keep now is your metabolism, your balance, your independence later.
Momma 2022, British Journal of Sports Medicine
How well your nervous system actually bounces back, measured from your watch while you sleep, not guessed from how you feel.
Hillebrand 2013, Europace
The movement across your whole day, not just the hour you call a workout. In the research, 150 weekly minutes tracks with about 31% lower mortality.
Arem 2015, JAMA Internal Medicine · Paluch 2022
The hours your body rebuilds in, and how consistently you keep them. Training only counts once you recover from it.
Cappuccio 2010, Sleep · Windred 2024
Curious first?
Estimate your Fitovo Age.
Seven questions, about 90 seconds: the same estimate the app starts from before it can see your watch. Your number appears right here. The app works out the real one from your own data.
In a hurry? Skip to the download
The maths runs entirely on this page. Nothing is stored or sent unless you choose to join.
Proper Apple citizen. Plays well with what you own.
"I'm a dad with a desk job and a Thursday football habit. Every training app I tried was built for a 25-year-old's body and a 25-year-old's free time. So I built the one that takes the 40–65 body seriously."
Kuli · Founder, Fitovo
Questions
Fair asks, straight answers.
What do I need to run Fitovo?
An iPhone on iOS 17 or later. It's best with an Apple Watch (there's a full Watch app), and it also works with Oura and Whoop. No wearable? You still get the adaptive plan and a questionnaire-based cardio estimate, recovery tracking switches on when a watch arrives.
How much does it cost?
Free to download, with a 14-day trial that unlocks the whole app. After that it's £9.99 a month or £59.99 a year.
I'm not fit right now. Is this for me?
Especially. Fitovo assumes a real starting point, real joints, and a real diary, sessions scale to your level and your equipment, bodyweight included. A higher Fitovo Age isn't a verdict; it's the clearest picture of where the quickest wins are.
Is Fitovo out now?
Yes, it's live on the App Store, on iPhone. Download it free and your real Fitovo Age, computed from your own watch data, is one of the first things it shows you.
Is this medical advice?
No. Your Fitovo Age is a snapshot of trainable capacity, not a medical diagnosis. It reflects HealthKit and workout data only. Always talk to a doctor about health concerns. The number on this page is an estimate from what you tell us, and it's labelled as such.
How is Fitovo Age calculated?
Five systems (cardio, strength, recovery, activity, sleep), each scored against published mortality research (grounded in Myers 2002 · NEJM, Momma 2022 · Br J Sports Med, Arem 2015 · JAMA Int Med, Cappuccio 2010 · Sleep, Hillebrand 2013 · Europace), then combined and expressed as an age. In the app it's recomputed every Monday from your own data. The quiz here is the honest lightweight version: it estimates your cardio fitness from a validated non-exercise model (Jurca 2005) and flags the other systems from what you tell us.
What happens to my quiz answers?
They stay on this page, the maths runs in your browser. If you join the list we store your email address and nothing else, and every email has an unsubscribe link. Details in the privacy policy.
Built for privacy
Your health data is yours. Fitovo reads it from Apple Health only to build your plan and your Fitovo Age. Never sold, never used for advertising.
Download
It's here. Go get it.
Fitovo is live on the App Store. Free to download, with a 14-day trial to try the whole thing before you pay.
On Android?