Aldo Coach：能看懂每一组的 AI 健身教练，免费上线

No training app has ever actually coached you.

Aldo Coach does. It builds your program, coaches you through every set, changes the weight when a lift moves faster than it should, and remembers every injury, every PR, and every way you like to train.

Free. No iPhone? Open it in your browser — it works anywhere, and installs to your home screen.

Builds your plan Coaches you through it Remembers everything

Coaches every set

A set that moves too fast is weight you left on the bar.

Your session is written before you walk in — the lifts, the loads, the reps. Log a set and Aldo answers underneath it: what that rep speed meant, and what it is doing about it. Not a chat you have to go and open. A line under the set you just finished.

Hit a top set written at RPE 8 and finish it at 6, and the back-offs below are already written back up, waiting on one tap: Accept or Keep. Your rehab work sits at the top of the same session, done, because it was programmed as part of the day.

Aldo RPE 6 on a set written at 8. That's two reps in reserve you didn't spend, and the fastest 245 you've logged. I'm putting the back-offs up to 245 — same bar, no drop.

The Aldo workout screen mid-session: a completed AM Rehab Protocol bundle at the top marked three of three done, then a bench press with warm-ups and a 245 pound top set logged at RPE 6, each carrying a line of Aldo's coaching underneath, and the pending back-off sets showing an orange coach strip raising them to 245 by 5 with Accept and Keep buttons.

Builds your plan

A real program — week by week, around your actual life.

Tell Aldo your goal, your equipment, and how you train. It writes a full periodized program, not a template with your name on it.

Then it plans around the weeks you actually have. Sync your Apple Calendar and a work trip, a late shift, or a physio appointment become part of the plan instead of the reason you fell off it.

The Aldo program screen showing an active twelve-week upper/lower program with thirty-one sessions, and an upcoming-events card marking a Denver work trip as off, a birthday dinner as limited, and a physio appointment as available.

Any goal

Powerlifting, CrossFit, bodybuilding, or just staying in the game.

Onboarding asks what you are actually training for, and Aldo programs to that — a meet peak, a hypertrophy block, engine work, or joints you would like to keep using for another thirty years. Change your mind next year and it rebuilds around the new goal.

Conditioning is first-class, not bolted onto a lifting app. An EMOM, an AMRAP, a circuit or a complex is written with real numbers, runs on its own timer, and gets scored when you are done.

An Aldo session mixing strength and conditioning: a heavy back squat with a 320 pound top set at RPE 8, then a twelve-minute EMOM finisher with a start timer, a log-result button and three movements — kettlebell swings, burpees and rowing calories — followed by an accessory.

You set the ceiling

It is reading the trend, not just the last set.

Coming back from something? Give Aldo a pain score with each set and it tracks the trend across the load, not just the last reading. Quiet at 185, still quiet at 225, and the session keeps going.

Cross the ceiling you set and Aldo flags it and proposes a lighter set — even when the lift itself felt easy. A set can be fast and still be the wrong set. The change is proposed, not imposed: you tap Apply.

Aldo 1/10 at 255 is the stop line. RPE 5 looks easy, and that's the trap: a low RPE isn't clearance. The tendon is talking louder than the strength number.

The Aldo coaching thread during a bench session: three logged Spoto Press sets each showing a pain score — a quarter out of ten at 185 and again at 225, then one out of ten at 255 — with Aldo's reply after each, and a Confirm Change card offering to modify two sets with Apply and Cancel buttons.

Remembers everything

Injuries, PRs, and how you like to train.

Mention a sore shoulder once and Aldo files it — what aggravates it, what does not, and a ceiling on the lift that caused it until it has been quiet for a couple of sessions. It programs around it without being asked again.

The same memory holds your working loads, your equipment, and the fact that you would rather be out of the gym in an hour on a weekday. All of it is yours to read and edit.

Aldo's memory screen listing an active left shoulder injury, a resolved right knee injury, working loads for bench press and back squat with a shoulder-related ceiling, and equipment and preference constraints.

Years of history, recalled in seconds

Every set you have ever logged, still working for you.

Every lift has its own page: estimated 1RM over time, your best single, triple, five and eight, and every session you have ever done it. Not just a chart to look at — it is the same history Aldo reads before it writes your next session.

Already training? Upload a spreadsheet or a PDF of your log and Aldo will read it in.

The Aldo history page for Barbell Bench Press: twenty-one sessions, a best of 250 by 3, personal records for estimated 1RM and 3, 5 and 8 rep maxes, and a chart of estimated 1RM climbing across eight weeks with top-set weight plotted beneath it.

What Aldo is, and what it is not

It is

A training coach that builds and runs your program
A workout tracker with the log kept for you
Something you can argue with, in plain words
Built for weight training of any kind, at any age, for any goal

It is not

A doctor, a physio, or a medical device
A diagnosis for pain or an injury
A replacement for a coach who can watch you lift
Infallible — it is an AI model, and it can be wrong

Train safely. Exercise carries risk of injury. Aldo does not diagnose or treat anything, and its coaching is generated by an AI model that can be wrong. Stop and get help for chest pain, dizziness, fainting, or a sudden sharp injury. Read the Health & Safety Notice and Waiver before you train with it.

Who makes it

Aldo is built and run by River Lentil LLC, a California limited liability company. It is a single-member LLC with no staff — one person writes the code and answers the support mail, so the reply you get comes from someone who can actually fix the thing you are writing about.

Questions, problems, or a deletion request: [email protected]. We reply within 3 business days. More detail on the support page.

Start with today's session.

Free. No card, no trial clock.