A coach that shows its work.
Stwong uses AI for what it's good at: explaining your plan in a voice you like, reading a meal photo, answering a question about your week. The training itself comes from a plan engine with safety rules that no coach can talk its way around.
What happens each morning
Your phone reads Apple Health.
Last night's sleep, recent workouts, heart rate and heart rate variability. Readiness is a three-day trend, so one bad night doesn't throw the week.
The plan engine decides.
Plain, tested rules turn your goal, your history and your readiness into today's session and the rest of the week. This is the same for every coach.
Your coach puts it into words.
The brief is written in your coach's voice, on your iPhone where it can be. With your consent, a cloud model can help with a reply.
The words are checked.
Before you see it, the brief is checked: no number that isn't in your data, no shame words, the right length. If it fails, a plain rule-based brief is shown instead.
You decide.
If the coach suggests a change, you can apply it, tweak it or keep your week as it is.
Four promises
Your Health data stays on your iPhone.
Workouts, sleep and heart data are read on the phone. Raw Health samples never leave it.
On the phone first.
Meal estimates and morning briefs run on your iPhone where it can. Cloud help is optional, asked for once, and sends only what that one reply needs.
Checked against your own numbers.
Every brief is checked before you see it: no number that isn't in your data, no shame words. If it fails, a plain rule-based brief takes its place.
It proposes. You decide.
The coach can suggest moving a session or easing a week. Nothing changes until you tap apply.
Read more: what your morning numbers mean, how accurate a meal photo is and choosing a coaching style.
Questions
Is the coach a real person?
No. Each coach is an AI character with a written story, beliefs and voice. The training decisions come from Stwong's plan engine, which is the same for every coach.
Does Stwong send my Health data to the cloud?
Raw Apple Health samples never leave your iPhone. If you turn on cloud help, the summary that one reply needs (for example, last week's sessions and sleep) is sent for that request only.
What happens to my meal photos?
Photos are estimated on your iPhone first. If you allow cloud help for a hard photo, it is processed in memory to produce an estimate and never stored on a server.
Can the AI make up numbers?
Every brief is checked against your own data before you see it. A number that isn't in your data fails the check, and you get a plain rule-based brief instead.
What if something is wrong, like chest pain?
Every coach shares the same safety rules: chest pain, fainting or illness stop the session, and the app points you to a real person. Stwong is not medical advice.
Start with this week.
Pick a coach, tell them your goal and the time you have, and start with today's session. Stwong is coming to the App Store for iPhone and Apple Watch.
Coming soon to the App Store