Know exactly what to do, every session.

Yes. Tell us you're new and your program starts at your level. Every exercise has plain-English steps and a link to find a video. After week one, it suggests each weight from what you did last time.

If a doctor has fully cleared it and you're training normally, yes. If it's current or not fully cleared, this program isn't for you yet: please see a doctor first, and come back once you're cleared. If you get a new pain or injury while you're with us, your program pauses until you're back to normal. We don't do rehab.

So your program carries on without a gap. Nothing is charged today. Your first payment is on day 29, then monthly or yearly until you cancel. Cancel online before day 29 and you pay nothing.

A free workout is one session. This is a plan: every exercise, set, rep and rest worked out for you, with today's weight suggested from last time. Each month, your next block builds on your check-in and what you logged.

Pick one goal and your training is built around it:

• Running. Your first 5 km, a faster 5 or 10 km, a fun run or a half marathon.
• A Hyrox-style event. Singles, doubles or relay, mixed with your strength work.
• Your first pull-up, 10 push-ups or your first dip. Step by step from where you are now.
• A new PB. Up to 8 lifts, each with a target you choose. Your top 2 or 3 get the focus.
• Lifting and running together. Your strength training, with running built in.
• Strength for your event. Got your own marathon, ride, triathlon or swim plan? Your gym sessions fit around it.

Set your goal when you sign up, at your monthly check-in, or any time from your program. Mid-month, that uses one of your rebuilds: 1 in your free trial, then 2 a month.

Yes. Pick 2 to 6 sessions a week, 30 to over 90 minutes each, and tell us what equipment you have, at home or at a gym.

Yes, from Account in your program. We email you a link to confirm each change, so only you can change your plan. Added during your free trial, it's free until the trial ends. After that, your next payment includes the difference for the rest of the month. You see the exact amount before you confirm. On a yearly plan, email us to add it. Switching back to Program starts at your next payment, and you keep Program Plus until then. Everything you've logged stays either way.

Yes. After your free trial, a monthly plan can pause for a month or two, once every six months, from Manage subscription. You're not charged while it's paused, and it restarts on its own. We'll email you a week before.

Use the Manage subscription link in your program email or under Account in your program, any time, including during the trial. Monthly plans have no lock-in. Yearly plans are paid upfront and aren't refunded for change of mind (refund policy). You keep access until the end of what you've paid for, or your free trial, then your program link stops working.