Goal-based program planning
Kilo uses your goal, training history, available days, equipment, and constraints to propose a strength, cardio, or hybrid program and explain the tradeoffs.
Kilo
Kilo is an AI-assisted fitness coach for consistent lifters and hybrid athletes. It delivers programs, workouts, logging, check-ins, and context-aware adjustments through iMessage, with a focused web link for structured workout entries.
What is Kilo?
Kilo is an AI-assisted, agentic fitness coach delivered primarily through iMessage. It connects a user’s goals, training program, workout logs, check-ins, and coaching history so each conversation can inform the next training decision.
The service proposes strength, cardio, or hybrid programs based on factors such as experience, schedule, equipment, and constraints. It sends workouts and check-ins, accepts workout records by text or through a focused web form, and recommends adjustments when training or life changes. Kilo is aimed at serious lifters and hybrid athletes who already train consistently and want ongoing guidance rather than a passive tracker.
Core features
Workout delivery in iMessage
On training days, the prescribed work is delivered in iMessage, so the next session is available in the conversation rather than requiring a separate app workflow.
Flexible workout logging
Record workouts by text or use a focused web link for structured exercises, sets, distance, and time. Logged work becomes context for later coaching decisions.
Context-aware adjustments
Report schedule changes, soreness, sleep, energy, stress, or other relevant context. Kilo starts from the current program and recorded history when discussing what to do next.
Custom check-ins and weekly review
Users choose what to check in on and how often. Weekly review connects goals and commitments with completed, missed, or unknown activity, then supports recommitting or changing the plan.
Ongoing coaching context
Kilo keeps structured records of goals, programs, logged sessions, check-ins, preferences, and decisions, while noting that its recall and context are not perfect.
Practical use cases
Building a plan around real constraints
A lifter can provide available days, equipment, experience, and time constraints, then receive a complete strength plan with an explanation of the relevant tradeoffs.
Replanning a disrupted week
When travel, work, or a missed session changes the week, the user can report the change in iMessage and ask Kilo to move or modify the work while preserving recovery considerations.
Coordinating lifting and cardio
A hybrid athlete balancing lifting and running can keep both activities within one coaching context rather than reconstructing competing schedules across separate plans.
Making recovery-informed decisions
A user experiencing soreness, poor sleep, or a difficult recovery day can share that context alongside the training log and discuss whether to keep the prescription or reduce the workload.
Maintaining commitments with flexible accountability
Someone who wants accountability without constant notifications can choose check-in topics and cadence, then use the weekly review to recommit, leave activity unknown, or adjust the upcoming week.
Pros and Cons
Pros
- Keeps the program, workouts, logs, check-ins, and coaching decisions in one ongoing iMessage conversation.
- Can account for schedule changes, recovery context, and recorded training when recommending the next step.
- Supports text-based logging as well as structured logging for exercises, sets, distance, and time.
- Lets users choose check-in topics and frequency, with a weekly review of commitments and completed or unknown activity.
Cons
- Kilo is currently in beta and onboarding users in small groups.
- A specific subscription price is not published on the site.
- It is not positioned as a replacement for hands-on technique coaching or competition-day support.
- The product’s retained context and recall are useful but not perfect.
FAQ
Who is Kilo designed for?
Kilo is intended for lifters and hybrid athletes who already train consistently, care about measurable progress, and want help making the next training decision. It may be more than needed for people starting from zero or seeking only passive workout tracking.
How do you use Kilo?
You text Kilo in iMessage. Your questions, program, workouts, updates, check-ins, and agreed changes stay in the same conversation. For structured logging, Kilo can send a focused web link for recording exercises, sets, distance, and time.
Can Kilo create and adjust a training program?
Kilo learns your goal, experience, schedule, equipment, and relevant constraints, then proposes a strength, cardio, or hybrid program. When circumstances change, it recommends an adjustment and you decide whether to apply it.
Can I sign up for Kilo now?
Kilo is in beta and is onboarding lifters in small groups. The site asks interested users to leave an email so the team can reach out.
How is Kilo priced?
Kilo is a monthly subscription that costs less than a single session with most coaches. The site does not publish a specific price.
Quick Facts
- Category
- AI fitness coaching
- Primary platform
- iMessage, with focused web links for structured logging
- Intended users
- Consistent lifters and hybrid athletes
- Training formats
- Strength, cardio, and hybrid programs
- Availability
- Beta; onboarding users in small groups
- Pricing model
- Monthly subscription; specific price not published
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