FREE TO START STRENGTH • CARDIO • RECOVERY TRAINING
ROOT helps you decide what deserves attention next.
Train smarter by combining strength, cardio, recovery and coaching in one place. Simple enough to stick with it. Powerful enough to change you.

◆ STRENGTH - GET OPTIMAL WEIGHTS
• Train across 4 compound movement patterns: hinge, squat, pull, push
• Let difficulty (RPE) guide your ideal weights, sets and reps each session
• Progress through 5 training levels with built-in block periodization
• Follow step-by-step cues to lift heavy and stay injury free

◆ CARDIO - DO IT RIGHT
• Use breathing cues instead of misleading watch-based zones
• Build your aerobic base with Zone 2 training
• Improve VO₂Max with short powerful intervals
• Use difficulty (RPE) to tell the algorithm how hard today’s session felt

◆ RECOVERY - THE MISSING PIECE
• See your recovery every morning from your watch data
• Build habits that improve sleep and lower resting HR
• Train your nervous system for faster recovery
• Use actual readiness to adjust training

◆ TRACK WHAT MATTERS
• Track weekly training volume
• Monitor training load to avoid detraining or overreaching
• See whether your efforts actually lead to results
• Improve your Athletic Score through strength and cardio development

◆ LET AI COACH HELP YOU
• Reads your training, recovery and readiness
• Suggests what deserves attention next
• Helps you decide between strength, cardio or recovery
• Explains why in simple language
• Built to stay practical, not generic

◆ LET YOUR HUMAN COACH IN
• Allow your coach to view your data
• Let your coach log sessions for you
• Revoke access anytime

START FREE
Strength Level 1 and Cardio Level 1 are free with full functionality and coach guidance.
When you're ready to progress, unlock Levels 2–5 and open coach chat with a subscription.
Learn more at https://www.root.training