Start where you are. Train towards what matters.

MADE FOR THE MIX

One plan for every way you train.

You can care about your 10K, enjoy the gym and play padel on Saturday. OFC gives each session a job, then keeps the whole week workable.

01

Fits the diary

Set your available hours. Move a session when the week moves.

02

Holds the mix

Running, strength, classes and sport work towards one direction.

03

Reads the room

Recent activity and readiness inform what the next block asks of you.

04

Shows the change

Track completed work and PBs across more than one kind of progress.

OPEN THE APP. KNOW WHAT COMES NEXT.

Less deciding. Better training.

Every session arrives with the detail to start confidently: the purpose, duration, effort, warm-up, main work and cool-down. Finish it, log it and let the next block build on what happened.

01

Your week

See the plan, the balance and what matters most.

On Form Club training screen showing scheduled workouts and weekly training load.

02

Your session

Arrive knowing exactly what a good session looks like.

On Form Club session detail screen showing warm-up, main set, cool-down and RPE guidance.

03

Your feedback

Log the work, ask for advice and shape what comes next.

On Form Club completed strength session with actual effort, metrics and session log actions.

85 EVENT TYPES · ONE DATE TO BUILD TOWARDS

Put the event in the diary. Let the plan work backwards.

Add the event, date and outcome you care about—whether that is finishing, hitting a time, reaching a total or arriving ready to compete. OFC builds the training before it while keeping the rest of your week usable.

5K RunMarathonIRONMAN 70.3HYROX CompetitionPowerlifting MeetTrail Running RacePadel Ladder LeagueOpen Water Swim (5K)

Get your event plan

YOUR EVENT. INSIDE YOUR PLAN.

On Form Club preferences showing a target HYROX competition alongside the current training focus. — Events guide what comes before them

Explore all 85 supported event types

Running & Endurance

Cycling

Triathlon & Multisport

Swimming

Hiking & Climbing

Strength & Functional

Football / Soccer

Football League Match
Football Tournament Block

Gym-Based

Elliptical Distance Challenge (10K)
Stair Stepper Everest Challenge
Functional Fitness Gauntlet
Max Calorie Burn in 30 min

Racket Sports

Tennis Tournament (Singles)
Tennis Tournament (Doubles)
Padel Ladder League
Squash Round-Robin

Badminton

Badminton Ladder League
Badminton Tournament

Basketball

Basketball League Game
Basketball Pickup Block

Mind & Mobility

Winter Sports

Ski Touring Race
Alpine Ski Slalom
Freeride Snowboarding Comp
Nordic Ski Race (10K)
Nordic Ski Race (30K)

Volleyball

Volleyball League Match
Volleyball Pickup Series

Combat Sports

Boxing Bout
Boxing Sparring Block

Water & Paddle

WOMEN IN THE CLUB

The proof looks like a real week.

Different goals, different schedules and different reasons for training. The common ground is a plan that removes the daily negotiation.

On Form Club member holding up the app on her phone after training. — 10K plus strength
01
“I wanted to improve my 10K without giving up the gym. My week now has a clear shape, and I no longer turn every missed run into a crisis.”

On Form Club member showing her personalised training plan in the app. — Training around work
02
“My job is unpredictable, so rigid plans never lasted. I can move a session, keep the important work, and still feel as though I am following a proper programme.”

First HYROX

03

“I signed up for HYROX with friends and had no idea how to balance running with strength. OFC made the build-up feel manageable instead of all-consuming.”

Better recovery

04

“I used to treat a tired day as proof that I lacked discipline. Now I have a sensible adjustment and a clear route back to the next strong session.”

More than one sport

05

“Some weeks I run, lift and play padel. I like that the app gives each one a purpose without making me choose a single fitness identity.”

Visible progress

06

“The plan feels calm, but it is not vague. I know why each session is there and can see that the work is adding up across more than one metric.”

A PLAN THAT MOVES WITH YOU

Know what to do today. Trust where it is taking you.

OFC plans the next 14 days around your goal and your actual availability. When the block ends, your completed sessions, recovery and progress help set the right next step.

Tell OFC what matters

Choose the goal, the ways you like to train and the hours that are genuinely available.

See the next 14 days

Get a complete block with the important sessions protected and recovery placed deliberately.

Train, move and log

Follow the detail, move sessions when life changes and record how the work actually felt.

Start the next block stronger

OFC uses what you completed, your recovery and your progress to set the next useful challenge.

YOUR NEXT FORTNIGHT

On Form Club plan rationale showing the current two-week block, sports mix and progress. — Planned around your week

YOUR PLAN. YOUR PEOPLE.

Train on your own terms. Still feel part of something.

Create a group with friends, see who showed up and share the wins that deserve more than a private tick. If you work with a coach, they can see the same training picture.

01

Start a challenge together

02

Share the session you finished

03

Celebrate PBs beyond your own

04

Give a coach a clear view

On Form Club group details showing a member’s streak, challenges and latest session. — Your people, in the plan

18 READY-MADE CHALLENGES · OR CREATE YOUR OWN

Choose the challenge that fits this season.

Begin with movement you can repeat, build a specific capability, prepare for something that tests you or define a goal that is entirely yours. OFC gives the outcome structure without forcing your ambition into a fixed template.

10K Daily Steps1,000 Active Calories75 Hard4x4x4810% PB Improvement5-Minute Wall SitRun 5K Without Stopping30-Day MobilityHYROX Intro BlockPostpartum Performance RebuildFirst Pull-Up ProjectFunctional Fitness DecathlonVertical 1KSwim a MileRow a Half MarathonBoxing Engine CampTrail 10K: Hills, Feet, FlowStrong on GLP-1Custom challenge

Find your way in

Start with daily steps, mobility or a first continuous 5K when consistency and confidence matter most.

Build a capability

Work towards a first pull-up, a pool mile, stronger legs, trail confidence or a personal-best improvement.

Take on something bigger

Prepare for HYROX, 75 Hard, 4x4x48 or another demanding target without making every session maximal.

Make the challenge yours

Set your own outcome, choose the areas that matter and let your strengths, weak spots and available time shape the plan.

On Form Club preferences showing an active challenge and target event. — Events and challenges

On Form Club preferences for weekly availability and training intensity. — Training preferences

Build the version of fit that matters to you.

Train for a faster 10K and a stronger deadlift. Keep the class you love and the sport that makes the week social. OFC balances the mix so you can become more capable without narrowing your life to one discipline.

RunHikeCycleSwimOpen Water SwimStrengthHIITFootballTennisBadmintonPadelSquashBoxingBasketballVolleyballYogaPilatesCrossFitEllipticalStair StepperClimbingSki or SnowboardKayakRowing

On Form Club sport selection screen showing multiple supported training modes. — 24 supported sports

RECOVERY AND WEARABLES

Use your data to make better calls.

Connect your health and training data so sleep, readiness, recent activity and intensity give the plan useful context. Push the sessions that count when you are ready; protect the next good week when recovery needs attention.

Apple Health, Health Connect, Strava and supported wearables bring the signals together. You get a clearer view of when to progress, when to hold steady and why.

On Form Club Vitals and Signals screen showing today’s readiness score, sleep and resting heart rate. — Readiness

On Form Club Vitals and Signals screen showing activity score, steps and intensity breakdown. — Activity load

On Form Club integrations screen for connected health and training data. — Health and training integrations

On Form Club fuelling guidance for the current two-week training block. — Fuelling guidance

Feel ready for the sessions you care about.

See what to eat before a demanding session, what matters during longer work and how to recover afterwards. The guidance follows the training ahead, so fuelling becomes part of feeling strong rather than another subject to master.

Before

Know when a session needs more than coffee and good intentions.

During

Get simple hydration and carbohydrate prompts for longer or hotter work.

After

Recover with guidance matched to what you just asked of your body.

Notice the wins before the finish line.

See the run that felt easier, the lift that moved better and the weeks that became more consistent. PBs and sport-specific progress make the work visible while helping OFC choose the next useful step.

On Form Club progress screen showing running records and personal bests by distance. — Sport-specific PR tracking

WHY OFC IS BUILT THIS WAY

Less friction. More weeks that add up.

Women do not need another lecture about discipline. They need clear sessions, a routine that fits, useful feedback and support when the week gets difficult. That is exactly what OFC is designed to provide.

20 studies

↗

The problem is friction, not ambition

Across 402 women, the same barriers kept appearing: unclear strength-training knowledge, no reliable routine, poor gym access and the pressure of fitting training around work and family. OFC removes the planning burden and gives every session a clear place.

Vasudevan & Ford · Preventive Science

78 studies

↗

Your cycle is context, not a generic rule

Average performance differences across menstrual-cycle phases were trivial, while individual responses varied considerably. OFC pays attention to your recovery and feedback instead of imposing blanket cycle-based limits.

McNulty et al. · Sports Medicine

48 weeks

↗

Confidence makes consistency easier

In a programme involving 260 women, improvements in confidence were a positive predictor of increased daily steps at 48 weeks. Clear guidance matters because knowing you can handle the plan changes whether you keep following it.

Women’s Lifestyle Physical Activity Program

15 months

↗

Support helps routines last

A randomised trial found that an exercise programme built around social support produced higher physical-activity levels than usual care after 15 months. OFC makes progress shareable with friends, groups and coaches so support is part of the plan.

15-month randomised controlled trial

Advice you can use this week.

Read clear guidance on combining running and strength, preparing for a first event, recovering well and keeping training alive through a busy month.

Training around real lifeRunning and strengthFirst events and race prepRecovery and readinessFuellingChallengesProgress without obsessionWearables and training signals

Community guides

Women’s sports clubs in New York City: teams, rides and groups to join

A current guide to women-first sports clubs in NYC, covering football, cycling, running, strength, climbing, volleyball and hiking.

Community guides

Outdoor sports communities in Bristol: hiking, climbing and kayaking groups

Find current Bristol hiking, climbing and kayaking communities, including women-focused groups, beginner sessions and clear ways to join.

Community practice

A 14-day training plan that keeps community sport in your life

Build a 14-day training plan around club nights, rides, matches and classes when the next two weeks look completely different.

FAQ

Questions before you join.

What is On Form Club?

On Form Club is a personalised training app for women who want help getting started, returning after time away or progressing the activities they already enjoy. It builds complete 14-day plans around your goals, schedule and preferred ways to move.

Do I need to be training already?

No. On Form Club can guide you from a first consistent routine, a return after time away or the next stage of training you already enjoy. You choose your current level, available time, preferred sports and goal so the plan starts from where you are.

How often does On Form Club update my plan?

On Form Club rebuilds the next block every 14 days using recent training, adherence, recovery and performance signals. Day-to-day scheduling can also adapt around your availability.

Can On Form Club use my wearable data?

When connected, On Form Club can use signals such as sleep, readiness, resting heart rate, recovery minutes, activity history and intensity balance to inform future planning.

Can On Form Club prepare me for a specific event?

Yes. On Form Club supports 85 event types across running, cycling, triathlon and multisport, swimming, strength and functional fitness, team and racket sports, climbing, winter sports, combat sports, rowing and more. Add the event date and the outcome you care about—such as a finish time, lift, placing, skill target or completion goal—and the plan builds towards it.

What challenges are available?

Choose from 18 ready-made challenges spanning beginner consistency, mobility, strength, endurance, hybrid fitness, body composition and mental toughness, or create a custom challenge around your own outcome, focus areas, strengths, weak spots and available time.

Which sports does On Form Club support?

On Form Club supports 24 sports, including running, cycling, swimming, strength, HIIT, football, tennis, padel, yoga, Pilates, CrossFit, rowing and more.

Is On Form Club medical advice?

No. On Form Club is for general fitness and wellness. People with health concerns should speak to a qualified healthcare professional before starting a new training programme.

YOUR NEXT GOAL BELONGS IN THE DIARY

Choose the goal.
Join the Club.
Become the woman who did it.

Bring the 5K, the first HYROX, the stronger lifts or the simple promise to train consistently. OFC gives you the plan and a community that understands why it matters.

Download on the App Store Join Android waitlist

Available on iOS. Android waitlist open.

Start where you are.We’ll make the plan.