Everything the app actually does.
Try each one here — these are the real calculations the app runs, not pictures of them. If you only want the short version, the main page covers it in a minute.
Decide what today is actually for.
Sleep badly and train like you slept well and you pay for it twice. Three taps set the volume the app recommends before you have picked anything up.
Three taps, before you pick up anything
Answer these and the app adjusts the volume it recommends for today. Try it — the numbers move.
Proceed
Train the plan as written. Hold back on the last set if form slips.
The barbell doesn't care what you meant to lift.
Kynvelo pre-fills last session's numbers, tells you the target that beats them, and shows the exact plates for the bar in front of you.
Barbell Back Squat
Last week: 80 kg × 8
Target today: 82.5 kg × 8 or 80 × 9
- 160 × 860.0 kg × 8
- 280 × 880.0 kg × 8
- 380 × 882.5 kg × 8PR
- 480 × 682.5 kg × 6
Per sleeve
25 + 5 + 1.25 kg · 20 kg bar
Logging a working set. Checking it starts the rest clock.
Checking a set does three things at once
It writes the timestamp, starts the rest clock, and compares the set against the same set last week. If it beat the old number, the record is logged without you telling it to.
The plate row underneath is live: change the working weight and it recalculates what goes on each sleeve for the bar you picked.
400+ movements, with cues
10 shown- Barbell back squatBarbell
Brace before you unrack, not after
- Romanian deadliftBarbell
Push hips back; bar stays against the leg
- Bench pressBarbell
Shoulder blades pinned down and back
- Incline dumbbell pressDumbbell
Stop when the elbow passes the torso
- Weighted pull-upBodyweight
Lead with the elbows, not the chin
- Cable rowCable
Pull to the navel, pause, release slow
- Overhead pressBarbell
Ribs down; do not lean back to finish
- Lateral raiseDumbbell
Lead with the elbow, thumb slightly low
- Leg pressMachine
Do not let the lower back round off the pad
- Seated leg curlMachine
Toes pulled up throughout
Percentage work, without the maths
Any set gives an estimated one-rep max, and the table below is what a percentage-based programme actually asks you to load.
Estimated 1RM102.4 kg
| % | Load | Reps | RPE |
|---|---|---|---|
| 95% | 97.5 kg | 2 | 9 |
| 90% | 92.5 kg | 4 | 8 |
| 85% | 87.5 kg | 6 | 8 |
| 80% | 82.5 kg | 8 | 7 |
| 75% | 77.5 kg | 10 | 7 |
| 70% | 72.5 kg | 12 | 6 |
Loads rounded to the nearest 2.5 kg — what you can actually put on a bar.
Your calorie tracker shouldn't guess.
The model names the food and estimates the portion. Food database numbers are used where a dish matches; other numbers are labelled as AI estimates.
Point the camera at the plate
A vision model names what it sees and estimates portions. It is never allowed to return a calorie figure — every number below is resolved from USDA FoodData Central.
| Item | kcal | Protein |
|---|---|---|
| Smoothie base150 g | 88 | 5.1 g |
| Coconut flakes15 g | 99 | 1.0 g |
| Pomegranate45 g | 37 | 0.8 g |
| Mixed berries90 g | 34 | 0.6 g |
| Kiwi & mango105 g | 64 | 1.0 g |
| Total | 322 | 8.5 g |
Portions stay editable before saving. The model estimating 150 g of base when it was 220 g is the one error left to make.
Net carbs, fibre, sodium, sugar and potassium are tracked on all four — which is what makes keto, diabetic and low-sodium diets workable.
1840 of 2450 kcal
142 / 175g
196 / 260g
61 / 78g
Know what's recovered.
Per-muscle readiness across 72 hours, so you know whether today is a squat day.
Quadriceps
Fatigued38% recovered · last trained yesterday · 18 sets
This morning's readiness
67%Three taps. Adjust them and watch the recommendation move.
Today: Hold volume, drop intensity ~10%.
The progress you can't see in the mirror.
Strength goes up weeks before your reflection changes, which is why month three is where people quit. Kynvelo keeps the evidence — dated photos, every personal record, and the streak you'd rather not break.
Planned-visit streak
37 daysRest days are planned, so they don't break the streak. Missing a session you scheduled does.
Start from your actual numbers.
Most apps hand you a round 2,000 kcal and let you find out it was wrong. This is the real Mifflin-St Jeor calculation — try it now, before you sign up for anything.
3–5 sessions a week
Your daily target
2,633
kcal · At maintenance
- BMR at rest
- 1,699 kcal
- Maintenance (TDEE)
- 2,633 kcal
- Protein target
- 133 g
BMR uses Mifflin-St Jeor. Protein is set at 1.8 g per kg of body weight, mid-range for resistance training. In the app these adjust from your logged training volume and step count rather than a fixed activity multiplier.
The other fourteen hours.
Training is one hour. What you burn walking, on the treadmill and asleep decides whether the calorie target you set this morning was the right one.
Read from your phone
Nothing typed twice. Steps and energy come from the phone's own health store in the background.
One tap per 250 ml glass. Optional hourly nudge.
Cardio beside your lifts
Treadmill, run, ride, row and elliptical — in the same log as your working sets, not a separate app.
| Treadmill4.2 km · 26 min | 312 kcal |
| Outdoor walk2.1 km · 24 min | 104 kcal |
| Rowing1,800 m · 9 min | 96 kcal |
| Today | 512 kcal |
Four signals, no typing
Apple Health and Health Connect feed these in the background. Your health data is never sold.
- Steps
- 8,410
- Active energy
- 512 kcal
- Resting HR
- 58 bpm
- Sleep
- 7h 20m
Feeds your daily energy budget, so the calorie target moves with what you actually did.
Walk in without queueing.
If your gym runs Kynvelo, scan the code on the screen by the door to check in. It changes every 30 seconds, so a photo sent to a friend stops working. Gyms with fingerprint or card readers use those.
No gym on Kynvelo yet? Everything else works regardless. Send them the gym-owner site.
Iron Works, Andheri
Active · expires 14 Nov
38AA AAAA
Hold up at the gate, or let it scan
Works with no signal. The real timestamp syncs when you reconnect.
The door code changes every 30 seconds. A photo of it stops working.
And you stop queueing for everything else too.
Renew from your phone
1, 3, 6 or 12 months over UPI. No auto-debit mandate, no surprise charge.
Book PT and dietitian sessions
See a trainer's remaining prepaid sessions instead of arguing about the count.
Buy supplements in-app
Live stock, so you don't walk to the counter for something that ran out.
Download your receipt
Every payment, as a printable receipt, whenever you need it.
Export or erase everything
One tap, under the DPDP Act. Your training and health data is never sold.
All of it, from ₹99 a month.
Two plans, no free tier, cancel whenever you like.