Everything PULSE does

A coach-built weekly training and meal plan generated from a short quiz covering your goal, experience, available days, equipment and rest days.

How to useTap “Build my plan” on the home page, answer the quiz, and your plan appears instantly — no waiting, no account required to try it.

• —Choose what to build: meals only, meals + workouts, or workouts only.
• —Splits are chosen to match your training frequency, and you can swap between Push/Pull/Legs, Upper/Lower, Full Body, Body-Part and Arnold styles after generation.
• —Every exercise carries sets, reps, tempo cues and a simple diagram showing body position and the muscles worked.
• —Days already in the past are hidden so the plan always shows what is next.
• —Retaking the quiz overwrites the plan with a fresh one based on your new answers.

Tells the plan you're away, busy or on a different schedule, and rebuilds the week around the days you actually have.

How to useOpen Holiday mode in the training plan section, mark the dates you're off, and choose whether to pause or compress the week.

• —Sessions redistribute across your remaining days rather than disappearing.
• —Streaks and weekly summaries account for planned time off, so a holiday doesn't look like a failure.

A gym log where you pick exercises by body part and record weight, sets, reps and session duration.

How to useOpen Workouts, choose a body part, add the exercises you did and log each set as you go. A session can be paused and resumed.

• —Exercises are grouped by the body part they train: chest, back, shoulders, arms, legs, core.
• —Total volume (weight × sets × reps) is calculated per exercise and per session.
• —Charts compare this week against previous weeks and against the last time you did the same movement.
• —Rest reminders between sets and a gym-visit streak keep sessions moving.

A full running companion with GPS tracking, goal targets, live interval coaching, achievements and personal-best detection.

How to useOpen Run, pick a goal (distance, duration, pace or free run), tap start and count down from 3. Pause, resume or discard at any time.

• —Set goals from 5K and 10K to half-marathon, or target a pace like sub 6:00 /km.
• —Interval coaching pops up every 5 minutes (or your chosen interval) with pace, distance and encouragement.
• —Achievements track first run, 5K, 10K, half marathon, century, streaks and pace milestones — each awards Pulse Points.
• —Personal-best runs earn double Pulse Points, and a celebration fires when you hit a new longest distance or fastest pace.
• —Live map, route trace and tier progress sit beside the controls while you run.

One place showing everything from the current week: workouts completed, volume lifted, runs, meals logged and plan adherence.

How to useIt sits near the top of the home page and refreshes automatically each week.

• —Rolls over every Monday, so the numbers always describe the week you're in.
• —Previous weeks stay available in your fitness history for comparison.

A simple weight log with a trend line, so day-to-day noise doesn't mislead you.

How to useEnter your weight whenever you weigh in — daily or weekly both work.

• —Switch between kilograms and pounds at any time.
• —Weekly averages smooth out water-weight swings and show the real direction of travel.

Analyses a full-body photo to estimate proportions — shoulder-to-waist ratio, symmetry, posture — and turns them into a plain-English report.

How to useUpload or take a full-body photo in the Scan section. Processing happens on your device; the image is not stored on a server.

• —Body landmarks are detected locally, then a rules engine writes the report.
• —Reports use everyday language: what looks strong, what is lagging, and which exercises to prioritise.
• —Works with clothed and partial poses; results improve with a straight-on, well-lit photo.

An archive of every logged workout, run, weigh-in and scan so you can look back over months, not just weeks.

How to useScroll to History on the home page.

• —Filter by activity type.
• —Useful for spotting plateaus and long-term trends.

Daily calorie and macro targets based on your goal, with a running log of what you've eaten.

How to useOpen the Tracker section and add meals as you go; the ring shows how much is left.

• —Protein, carbs and fat tracked separately against your targets.
• —Targets update if your goal or body weight changes.

A browsable library of 160 hand-selected high-protein meal preps across cuisines, with macros, prep time and step-by-step method.

How to useFilter by cuisine, diet tag or difficulty, tap a recipe to see the full method, and favourite the ones you like.

• —Every recipe shows calories, protein, carbs, fat, servings and total time.
• —Full-pack ingredient costing: each ingredient is matched to real supermarket products and shown as both the recipe share and the full pack price.
• —Toggle between budget (Aldi) and premium (Waitrose) shelf prices for the most accurate comparison.
• —Pick recipes to build a basket — a floating bar shows the running total, and the basket popup lists each dish with a full ingredient-by-ingredient cost breakdown, per-serving price and batch macros.

A day of meals chosen to hit your macro targets, refreshed daily.

How to useAppears in the nutrition section once your targets are set.

• —Swap any meal you don't fancy for an alternative with similar macros.

Type in what's in your cupboards and it surfaces recipes you can actually make right now, including dishes from a hidden vault not shown elsewhere.

How to useList your ingredients in the Pantry AI box; matches appear alongside, and a shopping list fills in whatever is missing.

• —Matches are ranked by how much of the recipe you already have.
• —Vault suggestions span five different cuisines so you're not offered five versions of the same dish.
• —A nearby-store lookup finds supermarkets around you from a built-in nationwide dataset.

Builds a full week of meals to a nutrition brief — high protein, low fat, or whatever you set — and turns it into one consolidated shopping list.

How to useSet your preferences and allergens, then generate. The shopping list deduplicates shared ingredients across the week.

• —Allergen filtering covers the 14 common allergens plus your own custom keywords; titles, ingredients and seasonings are all screened.
• —Draws from both the public recipe library and the hidden vault for variety.
• —Shopping list prices in both budget and premium supermarket tiers.

Enter the items you regularly buy and get a goal-aligned alternative with a price and nutrition comparison.

How to useAdd your usual shopping items, choose a preference (cheaper, healthier, lighter or higher protein), and see ranked swaps with reasoning.

• —Preference engine re-ranks suggestions live — pick cheaper to save money, healthier for better macros, lighter for easier digestion, or protein to maximise muscle support.
• —Explains the nutritional difference and what it means for your body — steadier energy, more protein per pound, less saturated fat.
• —Shows the price difference so you know whether the swap costs more.
• —If an item isn't in the library, you can send it to our team and we'll add an alternative.

Marks a day as off-plan so it doesn't drag your weekly adherence numbers down.

How to useToggle it in the nutrition section on the day itself.

• —Weekly summaries note the cheat day rather than counting it as a miss.

A base group chat that every PULSE member is invited to join when they create an account.

How to useYou're asked whether you'd like to join at signup, and the Pulse AI moderator welcomes each new member.

• —Topic groups sit alongside the main community chat.
• —The AI moderator keeps the tone positive and greets every new joiner automatically.

Search people by username, send friend requests and hold private conversations.

How to useUse the search on the community page to find a username, send a request, then message from your friends list.

• —Messages arrive in real time with unread badges.
• —Friend requests must be accepted before messaging starts.

An 8-tier progression system that turns every workout, run, exercise, post, message and achievement into points.

How to useUse the app normally — points accrue automatically and push you from Warm-Up Rookie toward Pulse Titan.

• —Earn points for gym sessions, volume, session time, runs, distance, PB runs, logged exercises, posts, messages and achievements.
• —Personal-best runs award double points.
• —Your current tier and progress to the next are shown on the home page and next to the run controls.

Two leaderboards in one: a friends board and a worldwide top 25, both resetting every Monday.

How to useVisit the Leaderboard page to see where you rank. Toggle between your friends and the global top 25.

• —Workout board ranks by weekly volume and gym days.
• —Pulse board ranks by weekly Pulse Points from workouts, runs, messages, posts and achievements.
• —React to friends' standings.
• —Get notified when a friend starts or finishes a workout.

A username, display name, profile picture and initials avatar in the top-right of every page.

How to useClick your avatar to open the profile menu and edit your details.

• —Usernames can be changed up to three times per rolling year.
• —Profile pictures are stored securely against your account.

Sign in with Google, or with a one-time six-digit code sent to your email.

How to useChoose your method on the sign-in screen. Tick “Remember me” to stay signed in across browser restarts.

• —On devices with a Google passkey, Google handles the passkey prompt for you.
• —Email codes remove the need to remember a password at all.

The premium tier that unlocks the daily meal plan, projected-progress weeks and the AI physique analyser.

How to useStart a 7-day free trial from any locked feature, then subscribe if it's useful.

• —Everything else on PULSE stays free.
• —The trial runs for seven days from the moment you start it, with no obligation.

A searchable knowledge base covering setup, training, nutrition, account and billing questions.

How to useVisit the Help page, or email pulse@pulsefitness.fit for a human.

• —Answers are grouped by topic and searchable by keyword.