Training with range, structure and room for real life.

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 session screen with matched activity and completion notes.

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.

Woman balancing running and strength 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.”

Woman following a flexible training plan. — 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 fortnightly plan showing the next training block. — 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 showing friends’ activity, streaks and upcoming sessions. — Your people, in the plan

Put something exciting in the diary.

Choose the first 5K, the HYROX with friends, a faster 10K or a challenge that gets you moving again. OFC turns the date into a build-up you can picture, follow and finish.

HYROX block70.3 prep75 Hard workout track10% PB Improvement30-Day Mobility4x4x48 prep10K Daily StepsRun 5K Without StoppingCustom goal

Arrive ready

Build towards HYROX, a 70.3, a 10K or your first 5K with the sessions that matter most protected each week.

Do it together

Start a challenge with friends, follow individual plans and keep the shared finish line visible.

Make it yours

Set a personal outcome and keep the sports you enjoy while every block moves towards it.

On Form Club events and challenges selection screen. — Events and challenges

On Form Club training preferences screen. — 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 biomarker screen showing readiness and recovery context. — Readiness

On Form Club biomarker screen showing sleep and resting heart rate signals. — Sleep and RHR

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

On Form Club fuelling guidance screen with prompts around upcoming sessions. — 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 PB and sport-specific metrics. — 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

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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

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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

Training and real life

How to train around your energy without losing structure

A practical way to adjust running, strength and recovery when your energy changes across the week.

Running and strength

How to combine running and strength without making fitness your whole life

A realistic weekly structure for women who want to run, get stronger and still have space for everything else.

Consistency

Returning to training after a busy month

How to rebuild consistency after travel, deadlines or time away without cramming missed work into the first week back.

FAQ

Questions before you join.

What is On Form Club?

On Form Club is a personalised training app for women who run, lift, play sport or prepare for events. It builds complete 14-day plans around your goals, schedule and preferred ways to train.

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.

Does On Form Club support race goals and challenges?

Yes. You can train towards target events, PBs, structured challenges such as 75 Hard or 4x4x48, or a custom focus based on your own goal.

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.

Get iOS launch details Join Android waitlist

Launching on iOS. Android waitlist open.

A proper plan.Room to live.