Activity.

Your plan and routines#

Kata builds you a personalized training plan for your phase: a week of routines matched to the ways you actually move and progressed from what you have already done. Regenerate it, edit it, or advance to the next session any time, or tell the coach and shape the plan together. Your split lives here as routines (push, pull, legs, or your own), and you manage them under Settings, Activity too. Any session you edit stays yours: a regenerated plan keeps it exactly as you set it.

Progression that stays honest#

The plan keeps moving with you. Each session is proposed from what you actually lifted last time: more weight or a rep where your own history supports it, a hold where it does not, an easier day read from real fatigue or a low recovery. Kata never invents a personal best you did not hit or a number you did not log. Every suggestion traces back to your recorded history, so progress is earned, not decorated.

The workout player#

Start a session and the player walks you through it set by set: weight and reps prefilled from your last session, so logging is one tap when nothing changed and two when you progressed. Form check and a progression plan for any exercise are one question to the coach away.

Log any activity#

Activity is not only the gym. Log a run, a ride, a swim, a class, a match or a martial arts session from the activity picker, or in a sentence to the coach. Each type is logged the way it makes sense: distance and time for cardio, rounds for intervals, sets and reps for lifts, or a duration. Pick from Kata's activity list or add your own, and place a session on any date and time.

Detected activities#

Finish a workout your wearable saw, and Kata notices: a session detected from WHOOP or Apple Health surfaces as a card. Log it as it is, log it as your planned session so it counts toward your plan, or ask Kata about it first. Nothing is saved until you choose.

Do this next#

A card at the top says one practical thing: build the week, start it with a named session, finish the sessions left, or raise a plan you are already beating. The reason sits behind Why this, and a change to the plan is one tap that you can always edit again.

This week, and the stats#

This week shows your logged sessions against the plan, next up, and your working volume by muscle. Below it, the Activity stats run over a window you choose, from one week to a year: sessions, time, active days and distance, which day carried what, how often each activity comes up, and Movement today from your connected source: steps, active energy, exercise minutes, distance.

Energy, with its source#

Every session's energy says where it came from: measured by your wearable, entered by you, or estimated from the activity, its duration and your weight. When there is nothing to estimate from, Kata shows no number rather than a made up one. Open a session for its duration, distance, pace, heart rate, sets or rounds, what it did for you, and an edit.

Proposals that fit your equipment#

Kata knows what you have (tell it once: home rack, dumbbells only, full gym) and proposes sessions that actually work with it. Other exercises to consider are suggestions matched to your goal and your equipment, yours to try, never a must.

Progress, per exercise#

Every exercise keeps its own history: weight and reps over time, estimated one-rep max and working volume, and personal bests surfaced only when you genuinely hit one. It does not matter where you log: sets, reps and weights told to the coach in chat ("bench 4x8 at 80 kg") feed the same per-exercise history as the workout player. Ask the coach ("how is my bench going?") or open it from the exercise.

Strain, if you wear WHOOP#

With WHOOP connected, strain flows in next to your sessions and the coach weighs it against recovery when planning your week. See Connections.