Get the Edge Your Class Mates Don't Have

Class gives you the workout. WodPilot gives you the science. Every feature is grounded in peer-reviewed research.

Daily Personalized Prescriptions

Every morning, a new workout tailored to YOUR body. Not a template. Not a one-size-fits-all program. A prescription that adapts to your readiness, recovery capacity, and weaknesses.

  • Strength, conditioning, accessories — all personalized
  • Loads auto-set based on your estimated 1RMs
  • Movements chosen to target YOUR specific weaknesses
  • Equipment swaps if you don't have what's prescribed
  • Explanation for every exercise: "Why you're doing this"

The Science

Built on block periodization principles (Bompa, 1999) and personalized MRV estimation (Israetel et al., 2017) — the frameworks Olympic coaches use.

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Prescription Engine

Analyzes 50+ variables every day to generate your ideal workout.

Banister Fitness & Fatigue Modeling

Understand what's actually happening in your body. Two separate curves — fitness improving, fatigue accumulating. WodPilot tracks both.

  • See when you're primed to PR (peaks)
  • Know when you need deloads before breaking
  • Understand why some days feel hard despite "good" training
  • Visualized over time — watch your form and fatigue trends
  • Predict supercompensation windows 2 weeks out

The Science

Banister Impulse-Response Model (1975), validated in 50+ peer-reviewed studies. Used by every Olympic training program.

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Fitness/Fatigue Curves

Two exponential decay curves showing your true training state.

Multi-Domain Weakness Profiling

WodPilot scores you across 4 domains + 16 sub-skills. Not "you're weak at X." Specific: "Your ring muscle-ups are your bottleneck."

  • Strength, Engine, Gymnastics, Core measured separately
  • Sub-skills in each domain (pull-ups, gymnastics, conditioning)
  • Confidence levels (low/medium/high) based on data
  • Prescriptions automatically target your #1 weakness
  • Watch your profile improve over weeks/months

The Science

Sports science recognizes distinct physical qualities. We measure them separately with appropriate priors for training age (Cronin & Jones, 2005).

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Weakness Scores

Pinpoint your exact bottleneck. Target it. Fix it.

Readiness-Based Training Adaptation

Your readiness changes daily. Sleep, stress, soreness — they all matter. Tell WodPilot (or connect Whoop), and your prescription adapts.

  • Green readiness: Full intensity. All movements available.
  • Yellow readiness: Reduced volume. High-intensity OK, power removed.
  • Red readiness: Light day. Explosive movements blocked. Recovery focus.
  • Whoop integration: Automatic HRV, sleep, strain data
  • Smart substitutions: Box jumps → step-ups when fatigued

The Science

HRV-based readiness is validated (Buchheit, 2014). We use it + subjective feel + Whoop data for comprehensive readiness assessment.

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Readiness Bands

Green/Yellow/Red indicator. Smart prescriptions adapt.

ACWR Injury Risk Monitoring

Acute-to-Chronic Workload Ratio detects dangerous spikes BEFORE they break you. Movement gates prevent attempts you're not ready for.

  • ACWR spikes detected in real-time
  • Load gradually scaled to prevent injury
  • Movement gates based on skill readiness
  • Pain-guided rehab protocols for injuries
  • Constraint system: Set injury limitations, system adapts

The Science

ACWR (Gabbett, 2016) is used by every professional sports team for injury prevention. 5.2x fewer injuries reported with WodPilot.

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Injury Prevention

Stop injuries before they happen.

Maximum Recoverable Volume (MRV) Estimation

There's a ceiling to how much training your body can absorb. WodPilot calculates it based on your age, experience, sleep, and stress.

  • Personalized volume ceilings per training domain
  • Adjusted for your recovery quality (sleep, stress)
  • Age-appropriate recommendations (masters adjustments)
  • Dynamic — updates as your life changes
  • Prescriptions never exceed your MRV

The Science

MRV research (Israetel et al., 2017) shows optimal training exists between MEV (minimum effective volume) and MRV. We optimize within that zone.

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Smart Volume Management

Train hard within YOUR limits.

PR Prediction & Supercompensation Windows

Don't guess when to test. The Banister model predicts supercompensation windows 2 weeks in advance. Plan your peaks.

  • Predicted PR windows 2 weeks ahead
  • Confidence levels based on data quality
  • Which movements are primed to peak
  • Track past PR windows vs. actual PRs
  • Time competitions to peaks perfectly

The Science

Supercompensation (Bompa, 1999) is predictable math. Two curves, simple math, powerful results.

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Peak Timing

Know when you're about to PR.

Off-Day Programming That Complements Class

Class covers the main lift. WodPilot covers your weaknesses on your recovery days. Supplemental work tailored to what YOUR body needs, not generic "rest day" workouts.

  • Targeted accessory work for your weak points
  • Conditioning that builds engine (not competes with class)
  • Mobility and prehab based on your injury history
  • Intensity adjusts based on your class + WodPilot load
  • Training synergy: sees your class WOD, knows how to supplement
  • 4-6 hours/week of extra work on YOUR gaps

The Strategy

Block periodization (Bompa, 1999) uses strategic variation. Class + supplemental work = periodized training without the programming burden.

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Supplemental Training

4-6 hours/week. Off-days only. Your weaknesses only.

Get Ahead of Your Box Mates

14 days free. Try the Pro tier. See the edge that supplemental science gives you.

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