Forma

Readiness · Nutrition · Load

Log your training. Log your food.
Get told what to do about it.

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The Forma home screen: a recovery score and its band at the top, the day's protein, carbs and fat against target, today's completed session, a seven-day consistency row, and the most-trained lift.

Home

Readiness, macros, and today's session on one screen.

Sleep, soreness and energy: 68. Yesterday's food: -7, locked. Readiness score 61 out of 100. Train as planned. Stop 2 reps short. Confidence: estimated, based on a partial food log.

1 = poor5 = excellent
1 = none5 = severe
1 = drained5 = high

  • Delta

    Readiness 61. Keep the volume, stop two reps short on everything.

  • can i still push the top set

  • No. You logged 118g of protein yesterday against a higher target — you're recovering on a shortfall. Adding a hard single on top of that is how you end up deloading next week instead of this one.

  • Add a meal today. Then we push Thursday.

Example conversation — written to match the score above

Fourteen days

This is what a bad week looks like.

Readiness doesn't crash. It slides, over days, while you tell yourself you feel fine. Here's a block where food fell off and the score saw it before the lifter did.

GreenRecovery1234567891011121314

5 days under-fueled — the slide started before it was obvious.

Seven days

Everything Forma reads, every day.

Training, food, and how you feel — one row per day. This is the whole input surface.

  • Mon

    74

    Squat

    14.2 thousand kilograms of volume. Protein 180 of 175 grams, at or above target. Readiness 74.

  • Tue

    71

    Upper

    9.8 thousand kilograms of volume. Protein 171 of 175 grams, short of target. Readiness 71.

  • Wed

    68

    Rest

    Rest day, no training volume. Protein 149 of 175 grams, short of target. Readiness 68.

  • Thu

    72

    Deadlift

    16.1 thousand kilograms of volume. Protein 183 of 175 grams, at or above target. Readiness 72.

  • Fri

    61

    Upper

    11.4 thousand kilograms of volume. Protein 128 of 175 grams, short of target. Readiness 61.

  • Sat

    58

    Rest

    Rest day, no training volume. Protein 117 of 175 grams, short of target. Readiness 58.

  • Sun

    49

    Squat

    12.9 thousand kilograms of volume. Protein 134 of 175 grams, short of target. Readiness 49.

The argument

Most recovery scores are guessing.

A wearable knows your heart rate, your sleep stages, and how much you tossed. From that it produces a number telling you how recovered you are.

It has no idea whether you ate. A lifter who slept eight hours but came in well under their protein and calorie targets is not recovered, and every wrist-based score on the market will tell them they're ready to push.

Forma reads the food log. That's the whole difference, and it's why the number can only go down when you're under-fueled — never up when you're not.

WEARABLESleepHRMovementRecovery scoreFORMASleepSorenessEnergyReadiness scoreFood logged

The coach

Delta reads all of it before it answers.

Not a chat window with a fitness personality. Every response starts from your actual logs.

Last 4 sessions

Squat

3×5 @ 245 lb, 2 RIR

Upper

5 exercises, 11.4k volume

Deadlift

3×3 @ 315 lb, 1 RIR

Upper

5 exercises, 9.8k volume

Yesterday

Protein

134 / 175

Calories

under target

Logged

3 meals

This morning

Sleep3Soreness4Energy3
Readiness49Confidenceestimated

Then it answers.

Core

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  • Training log
  • Nutrition log
  • Daily readiness score

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