Forma
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A day with Forma

A simple rhythm that gives the coach what it needs.

Forma works best as a short daily rhythm: a check-in and a weigh-in when you can, meals as you go, your session when you train. None of it takes long. Together, these give the coach what it needs to plan what comes next.

When to use it

  • You have set Forma up and want to know what to do each day.
  • You want the smallest routine that keeps your targets and sessions on track.
  • You missed a few days and want to pick the rhythm up again.

Step by step

Forma has two coaches, one for training and one for eating. This rhythm feeds both.

  1. Morning: open Today. If the Morning check-in is showing, slide to how rested you feel and tap Save. Tap Add a note first if anything is worth remembering, such as poor sleep or pain.
  2. Weigh in when you can. Tap Add weigh-in on Today, or let Apple Health bring the reading in. A few readings a week is plenty. If you have no weigh-ins yet, the weight card offers Use Apple Health. It reads your weight from Health, so you do not type it twice. Forma only reads.
  3. Eat: on Fuel, tap the plus at the top right (Add food) and log each meal as you go. Logging while the meal is fresh keeps the day accurate.
  4. Train: on Train, tap the Start button on today's session card and log your sets.
  5. Evening: on Fuel, open the More menu at the top right (the three dots) and tap Close today. If you do not, the day closes by itself at 21:00 as logged.

Each piece feeds a calculation. The weigh-ins build the 7-day average that your targets follow. The meals and sets fill the day. The check-in says how you feel. If you stop weighing in for a while, one new weigh-in restarts the average.

Good to know

  • The check-in is a slider from 1 to 10, with a word for the number you pick. The ends are marked Exhausted and Great. The note is optional.
  • The weigh-in sheet starts from your last reading. Nudge it to what the scale says and tap Save weigh-in. If you already weighed in today, the button on Today says Update today's weigh-in.
  • The big card on Today shows the one best next action, worked out from your day. On a busy day, doing only the card is enough.
  • If the plan says rest, the card offers Call it a rest day, with Train anyway underneath if you would rather train.
  • Left the app in the middle of a session? Today shows it as In progress, with a button to resume the session.

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