Agyl drafts a plan from your answers, Today puts each day's workout and food in front of you, and Progress shows what you did. Here is each step in the order you meet it.

1. Sign up and answer the questions

Create an account with your email and confirm it from the link Agyl sends you. The first question asks what you want Agyl for: training, food, or both. Everything after that follows your choice. With both, the intake is 22 questions. Training only is 19, and food only is 14.

The questions cover your training history, free days, equipment, session length, the kind of training you want, anywhere you need to protect, and a short health screen. A back you ask Agyl to protect removes movements that load the spine from your plan and from every list you pick movements from later. A few answers mean Agyl will not build a plan at all and points you to a professional instead.

2. Review the plan before you confirm it

Agyl then shows a draft: your training days on real weekdays, the movements in each, and the sets, reps, rest and reps in reserve for each. Below it, each assumption Agyl made is written as a sentence with a Change link back to the answer behind it.

You can also tell it what you lift now, row by row, all optional. An answer sets the starting weight for your first session. Nothing is saved until you confirm.

3. Edit the week whenever it stops fitting

Your plan lives under Train, in Plan. You can rename a day, add or remove one, move it to another weekday and drag days into a new order. Open a day to swap a movement for another that trains the same thing, add or remove movements, and change sets, reps, rest and RIR. You can keep more than one plan and switch which one is active.

A removed day keeps every workout you logged against it in your history.

4. Use Today

Today shows:

• the workout scheduled for today, with a button to start it
• your meals and the day's nutrition: calories, protein, carbohydrate and fat
• hydration and your daily protocol, the habits you chose to track
• a weekly check-in when one is due
• any experiment you are running, and a countdown to a race you saved

Arrows move you a day at a time, so yesterday can be filled in if you forgot.

5. Log a workout

Start the session from Today or Train. Each set shows what you did last time. Enter weight, reps and, where the movement asks for it, RIR, then tick the set. Ticking starts the rest timer for that movement. The timer keeps time if you lock the phone, and you can add thirty seconds or dismiss it.

• Personal bests get a trophy badge on the set that beat your previous best on that movement.
• Swaps change a movement for this session only when a machine is taken. Your plan stays as it was. You can swap only before logging any sets of that movement.
• Held exercises like planks have a full-screen timer with sound.
• Saving happens on your phone first, so a bad signal or a closed tab does not lose a set. Any set that did not reach the server says "Not saved", with a retry button.

Finish when you are done. To log a workout you did without the app, jump to that day from Train's calendar and log it there.

6. Log food

Open a meal and search. The catalogue holds over 1,500 Indian dishes and ingredients: dals, sabzis, rotis, rice dishes, snacks and sweets, with figures from the Indian Food Composition Tables and the Indian Nutrient Databank. Log by grams or by the portion you ate.

For food the catalogue does not have:

• A packaged food: add it from the label, with energy, protein, carbohydrate and fat, and fibre, sugar and sodium if the pack lists them.
• A dish you cook often: save it as a recipe.
• Something you eat every week: it appears under "Logged often", ready to add again.

A blank figure stays blank. Agyl will not guess it as zero, and the day's totals tell you when a figure is missing.

7. Read Progress

Progress holds the longer view: a year of training days as a grid, adherence over a period you choose, your weight trend and weekly rate of change, strength trends for each lift, how your training volume splits across muscle groups, and an estimate of how much energy you burn in a day with its margin of error. Agyl does not turn that estimate into a calorie target.

The weekly check-in records weight, waist, how your energy and recovery felt, and optional photos. Photos are off until you switch them on, and they are private to your account.

8. Run an experiment

Experiments let you test one change, such as going to bed earlier to see what happens to sleep, or adding protein to see what happens to your weight trend. You state the question, the measure and the dates before you start. Agyl compares before and during only once the end date has passed, and those declared details cannot be changed while it runs.

9. Save an event

Events lists races across Mumbai, Delhi NCR, Bengaluru and Pune, plus HYROX, Yoddha and IRONMAN 70.3 Goa. Filter by city, type and distance, and save the ones you are entering. The next one you saved counts down on Today.

10. Install it on your iPhone

Agyl is a web app, so there is nothing to download from the App Store. Open my.agyl.app in Safari, sign in, tap the Share button, then Add to Home Screen [1]. Agyl then opens full-screen from its icon.

A sample first week

• Day 1: answer the questions, review the draft, add the two lifts you know well, confirm.
• Day 2: first workout. Expect some weights to be wrong; change them as you go.
• Day 3: log food for the whole day, even the chai. Save anything you will eat again.
• Day 4: second workout. The sets now show last time's numbers.
• Day 5: a rest day. Tick the daily protocol and look at the week in Train.
• Day 6: third workout, then move a day in the plan if the week did not fit.
• Day 7: do the weekly check-in and open Progress.

For the thinking behind the numbers in your plan, read how many reps to leave in reserve and how long to rest between sets.