This is the Athlete manual — for anyone training on MetconIQ, solo or as a member of a gym. It covers the web app at metconiq.app and the mobile app: booking classes, logging scores, tracking stats, following a personal training plan, and everything else an athlete does day to day. Coaches and gym owners have their own manuals.
There are several front doors into MetconIQ depending on how you were invited.
| Path | Who it's for | How it works |
|---|---|---|
| Register — metconiq.app/register | Anyone training solo | Create an account with your name, email, date of birth, country and a fitness-level slider (Beginner to Elite). A Confirm email field makes sure you typed your address correctly — pasting into it is blocked on purpose. You start on the Free plan. An optional gym join code field lets you join a gym at signup. |
| Gym join code — /join/<code> | New gym members | Your gym shares a short join link. Register there (or sign in if you already have an account) and you become a member of that gym. If the gym has a published waiver, you sign it as part of joining. |
| Email invite — /invite/<token> | Members invited by a coach or owner | The invite email carries a unique link, valid for 7 days. Same flow as the join code, including the waiver step. |
| Referral link — metconiq.app/r/<code> | Friends of existing users | "<Name> invited you to MetconIQ." Creates your account with the referral attached — both sides earn a reward once you log your first workout (see Account, billing & your data). |
Signing in and account recovery
- Sign in at metconiq.app/login with email and password.
- Forgot password sends a reset email; the link opens a page where you set a new password.
- Account deletion is self-serve from Account Settings (see Account, billing & your data). A public explainer page also exists at /delete-account.
The pricing page
metconiq.app/pricing is the plan catalogue for both athletes and gym owners. A monthly/annual toggle (annual saves roughly two months) and an SGD/USD currency toggle are built in — currency is auto-detected. Choosing a paid plan sends you to Stripe Checkout and your plan activates on payment. The in-app address /upgrade always lands here.
MetconIQ has two independent permission axes — a role (what you can do) and a member plan (which athlete features you can reach). Gyms additionally have a gym plan that sets seat capacity and unlocks business features.
Roles
| Role | Scope | Who is this? |
|---|---|---|
| Athlete | Member | Standard user. Logs workouts, books classes, tracks stats — solo or as a gym member. This manual is written for you. |
| Coach | Gym admin | All athlete features plus programming, schedules, sessions, member management and alerts. See the Coach manual. |
| Owner | Gym admin | Everything a coach can do, plus the business dashboard, membership tiers, packages, staff, waivers and gym settings. See the Owner manual. |
| Oracle | Platform-wide | MetconIQ platform staff. Manages all gyms, athletes and platform revenue. Not available to customers. |
Athlete plans
| Plan | Price | Key unlocks |
|---|---|---|
| Free | — | Daily workout, score logging, full workout history, population benchmark percentiles, messages, wellness check-in. |
| Pro | S$15 / US$12 per month | Free + the full My Stats suite (performance, benchmarks, volume & load, readiness, attendance) and personal AI training plans. One connected coach. |
| Elite | S$35 / US$27 per month | Pro + plan rescaling, per-class AI scaling recommendations, and unlimited connected coaches. |
| Box | Via gym membership | Assigned automatically when you join a gym; adds the gym leaderboard, group scores and gym social features on top of Elite-level access. Reverts to Free if you leave all gyms. |
What gates where
| Feature | Minimum plan |
|---|---|
| Workout history · daily WOD · wellness check-in | Free |
| Stats — vs. population percentiles (consent-based, anonymous) | Free |
| Stats — overview, benchmarks, volume & load, readiness, attendance | Pro |
| Personal training plans | Pro |
| Personal plan rescaling | Elite |
| Per-class scaling recommendation ("Get my scaling rec") | Elite |
| Connected coaches | Free: none · Pro: 1 · Elite: unlimited |
| Gym leaderboard, group scores, gym social | Box (gym members) |
Gym plans
| Gym plan | Price | Athlete seats | Notes |
|---|---|---|---|
| Solo | S$49 / month | 10 | For personal trainers and small studios. One extra block of 10 seats may be purchased, taking it to 20. |
| Starter | S$109 / month | 50 | Extra seats purchasable in blocks of 10. |
| Growth | S$239 / month | 150 | Extra seats purchasable in blocks of 10. |
| Enterprise | S$449 / month | 300 | Adds the multi-location portfolio view, gym layout AI, and lead assignment. |
Seat usage is shown live on the gym's Members page (for example "47 / 50"). Annual billing (roughly two months free) is available for all plans from the pricing page.
Home is your daily starting point. It greets you, shows today's workout as a hero card, previews tomorrow, counts down to the daily release, and keeps your last five scores in reach. On mobile, the same content is arranged as a dedicated Home screen with the bottom tab bar.
Logging a score
During a workout, the mobile app offers a full-screen live timer with a result-entry footer, so you can run the clock and log the score without leaving the screen.
The Classes page has two tabs — Upcoming classes and My bookings — over a 7-day date strip (days with classes are dotted). Each class card shows the time, capacity, assigned coach, session notes, and your punch-card balance where relevant.
My bookings
Lists your confirmed and waitlisted bookings, including waitlist position. An Outstanding fees block appears if you owe a late-cancel fee, showing the amount and whether it's been settled.
Checking in at the gym
Check-in happens at the front desk, not in the app: the gym runs a wall tablet (kiosk) showing the roster for the running class. Tap your name on the tablet to claim your check-in — your coach then confirms attendance. If you have an unsigned waiver, the kiosk will flag it, but it never blocks your tap.
Closures & minimum notice
If your gym schedules a closure — a holiday, maintenance, anything that cancels a run of sessions — every class inside that date range is cancelled automatically and any punch-card credit you'd spent on it is returned. Some gyms also set a minimum-notice window, so booking closes a set number of minutes before a class starts; try to book inside that window and you'll see why it's refused.
Class notifications
- Booking confirmed — when your spot is secured.
- Waitlist promoted — a spot opened; confirm within 15 minutes.
- Class reminder — shortly before your booked class starts.
- Class cancelled — if the gym cancels the session (punch-card credits are refunded).
If you've turned on WhatsApp alerts (see Messages, notifications & WhatsApp), a waitlist promotion or a class cancellation also reaches you there. A class cancellation comes by both WhatsApp and push; for a waitlist promotion, push wins if you have it.
Gyms sell two kinds of things in MetconIQ: packages (pre-paid class bundles that become punch cards) and membership tiers (recurring memberships billed monthly or yearly). Packages live on the Packages page; membership billing is managed from Account Settings.
Packages & punch cards
If your gym issues a refund on a package or a drop-in you paid for by card, it's processed on their end and shows up in your purchase history — you don't request a refund from inside the app.
Gym memberships
If your gym puts you on a membership tier, billing runs through the gym's own card payments. You'll receive a "Set up your membership" email to enter your card; after that, the subscription renews automatically.
- Manage your card and invoices from Account Settings → Gym membership billing → Manage. This opens a secure billing portal for that gym.
- If a payment fails, you'll get up to three reminder emails with a link to update your card. Your access is not suspended automatically — your gym decides how to follow up.
- Price changes are notified by email in advance, naming the tier, the new price and the date it takes effect.
- Membership holds: going away for a while? Ask your gym — owners can place your membership on hold and lift it when you're back. While on hold, your account and training history stay exactly as they are, but class booking is blocked with a message telling you the hold is active (and, if your gym set an end date, when it lifts) and to contact the gym to resume it. Billing pauses too — invoices for the frozen period are voided, not deferred.
History is the paginated log of everything you've done, filterable by All / Gym / Personal. My Stats is the analytics suite — seven tabs of performance, load and consistency data. Most stats tabs need a Pro plan; population percentiles are free.
The seven stats tabs
| Tab | What you get | Plan |
|---|---|---|
| Overview | Fitness score and level, PR timeline, strength ratios, recent highlights. | Pro |
| Benchmarks | Your benchmark lifts and workouts with attempt history and trend per movement. | Pro |
| Volume & load | Weekly training volume, acute vs chronic load trend and load-zone gauge. | Pro |
| Readiness | Sleep, fatigue and soreness trends from your wellness check-ins, with recovery recommendations. | Pro |
| WOD history | Score log embedded in the stats view. | Free |
| Attendance | Monthly attendance, streaks and consistency scoring. | Pro |
| vs. Population | Where your benchmarks sit against the anonymous MetconIQ population — percentile bands per movement. | Free |
Also here
- Personal records are detected automatically when a logged result beats your previous best.
- Weekly recap — every Monday, an in-app recap of your previous week: sessions, PRs, volume and streak.
- Import training history — coming from another platform? Upload a CSV export of your workout history from Account Settings and it lands in your personal log, benchmarks included. A bad line is skipped and reported rather than failing the whole file, and re-uploading the same file is safe.
- Data export — download your complete workout data as CSV from Account Settings (or from History on mobile).
- Coach sharing — connect a coach from Account Settings and they see a read-only view of your benchmarks and recent training.
A personal training plan is an individualised, multi-week program generated for you — separate from your gym's group programming. You generate it yourself from the Personal Plan page: set your goals, days per week and available equipment, and MetconIQ builds the plan. Generation runs in the background; you can leave the page and come back.
AI generation is metered — each plan tier has a monthly generation quota, counted in plan-weeks (a 12-week plan spends 12 weeks of allowance, a 4-week plan spends 4). Pro gets 12 plan-weeks a month — one 12-week plan, or a few shorter ones. Elite gets 72 plan-weeks, plus up to 30 rescales. If you hit your quota, the generate button tells you when it resets.
The leaderboard and social features live inside your gym — they're part of the Box plan every gym member gets automatically.
Report & block
Every comment carries a small menu next to it. Report comment asks what's wrong with it and sends the report to MetconIQ; Block stops you seeing that person's comments and stops them commenting on yours, with a one-click "Report and block" for the worst cases. Blocking is immediate and needs no confirmation from the other person.
Manage who you've blocked from Account Settings → Blocked members — it lists everyone you've blocked with an Unblock button, and stays hidden entirely if you've never blocked anyone.
Milestones (workout counts, streaks, PRs) are celebrated with notifications and an achievement wall in Account Settings.
Messages
- Direct messages — message your coaches and gym staff; threads are persistent. Unread counts show on the nav.
- Broadcasts — announcements from your coach arrive as read-only threads (no reply composer).
- Inbox control — delete any thread from your own inbox without affecting the sender.
- Email mirroring — messages are also delivered to your email so you don't miss them between sessions.
Notifications
The bell (web) or the Notifications screen (mobile) collects everything: booking confirmations, waitlist promotions, class reminders and cancellations, new-workout releases, PRs, plan-ready notices, coach broadcasts, social reactions, weekly insights and recaps, referral rewards and milestones. Tapping a notification takes you to the right place — a thread, a booking, a session or a workout.
On the mobile app, these also arrive as push notifications (see The mobile app). You can turn push off with one toggle in Account Settings.
WhatsApp alerts
Some gyms switch on WhatsApp alerts. When yours has, Account Settings carries a WhatsApp alerts card: save your number in international format (e.g. +65 9123 4567) and switch alerts on. Only two things are ever sent this way — a waitlist spot opening and a class cancellation — never anything else, and a class cancellation comes by WhatsApp even if you also get push notifications. A waitlist spot goes by push instead when you have push set up on your phone. Reply STOP to any WhatsApp message to opt out.
Email you may receive
- Password reset, gym invites, and coach-connection invites.
- Booking and cancellation calendar emails (if the calendar toggle is on).
- Membership set-up, payment-failure reminders and price-change notices (gym-billed members).
- A birthday greeting on your birthday.
- A "membership expiring soon" notice if your gym schedules your deactivation.
Account Settings is the single place for your identity, privacy, billing and connections. On mobile it lives under More → Account Settings.
| Setting | What it does |
|---|---|
| Password | Sends a password-reset link to your email. |
| Calendar invites | Toggle calendar emails for class bookings on/off. |
| Push notifications | Toggle mobile push on/off. |
| WhatsApp alerts | Save a number and switch on alerts for a waitlist spot or a class cancellation, where your gym has turned the channel on. |
| Anonymous benchmark data | Consent toggle for contributing your benchmarks (anonymously) to population percentiles. |
| Import training history | Upload a CSV export from another platform into your personal log. |
| Download your data | Export your complete workout data as CSV. |
| Active gym | If you belong to more than one gym, switch which one you're acting in. |
| Your gyms | Current and past gyms. For a gym you've left, you can request erasure of your records there. |
| MetconIQ subscription | Opens the secure billing portal to change or cancel your Pro/Elite subscription, update cards and view invoices. Appears once you have billing history. |
| Gym membership billing | Per-gym Manage button for gym-billed memberships (card, invoices). |
| Connected coaches | Invite a coach by email to view your stats read-only; remove or revoke anytime. Free: none · Pro: 1 · Elite: unlimited. |
| Refer & earn | Your personal referral link. When a friend joins and logs their first workout, you both get 30 days of Pro free. |
| Blocked members | Everyone you've blocked from commenting, with an Unblock button. Hidden if you've never blocked anyone. |
| Achievements | Your milestone wall. |
| Delete my account | Permanent deletion with a type-DELETE confirmation. |
MetconIQ ships as a mobile app with the same account and data as the web. Screens are redesigned for one hand and a gym floor: bottom tab navigation, big tap targets, a live workout timer, and push notifications.
Navigation
| Tab | What's there |
|---|---|
| Home | Today's workout, wellness check-in, up next, class credits, personal log. |
| Classes | Booking, waitlist, My bookings. |
| Workout | The live workout timer with result entry. |
| Leaderboard | Gym leaderboard (gym members). |
| More | Everything else — see below. |
The More hub is the fifth tab: your profile card and quick stats (workouts, PRs, classes), then Training (History, My Stats, Personal Plan), Gym (Notifications and Messages with unread badges, Packages, and Coaching when you have connected coaches), and App (light/dark appearance, Account Settings, sign out).
Mobile-specific behaviour
- Live workout timer — a full-screen timer for the day's workout with result entry built into the footer.
- Push notifications — class reminders, waitlist promotions, workout releases, messages and insights arrive as push; tapping deep-links to the right screen. Toggle in Account Settings; signing out deregisters the device.
- Dark mode — light/dark appearance control in the More hub.
- Data export — "Download my data (CSV)" is available right from History.
- No in-app purchases — plans, packages, seats and drop-ins are bought on the web at metconiq.app; the app shows your entitlements but sells nothing. This is deliberate store policy.
MetconIQ's AI features are built into the product — no prompts to write, ever. All AI runs server-side through a single hardened service layer with validation and automatic retries. The rule across all of them: the AI drafts, people decide.
The seven capabilities
| Capability | Who triggers it | Requires |
|---|---|---|
| Group plan generation — a full month of periodized programming per group/track, saved as a draft for coach review. | Coach / Owner | Gym AI enabled |
| Scaling-tier generation — RX, Scaled and RX+ variants for every workout, generated with the plan and regenerable per workout. | Automatic | Gym AI enabled |
| Plan rescaling — adjusts the remaining unreleased month from live group RPE and RX-rate data: raise load, lower load, insert a deload, or hold. | Coach / Owner | Gym AI enabled |
| Personal plan generation — an individual multi-week program from goals, schedule and equipment. | Athlete (Pro+) or coach on their behalf | Athlete Pro+ plan |
| Per-class scaling recommendation — a personal tier suggestion (Scaled / RX / RX+) with load tweaks, built from the athlete's recent training. | Athlete, per class | Elite plan |
| Gym layout analysis — floor-plan photo + equipment counts in, capacity and layout recommendations out. | Owner | Enterprise plan |
| Weekly insights — an automated Monday coaching card per eligible athlete (see next section). | Automatic | Elite / Box athlete |
Access controls
- The gym AI toggle — the platform team can enable or disable the programming suite per gym (generation, tiers, rescaling). Athlete-side features (recommendations, insights) run platform-wide.
- Generation quotas — AI generation is metered per athlete plan and per gym plan, resetting monthly. The UI shows your remaining allowance; hitting the ceiling disables the button until reset, never mid-generation.
- Background generation — plan generation runs asynchronously: kick it off, navigate away, and come back to the finished draft. If a generation stalls, it's automatically detected and marked failed rather than spinning forever.
Every Monday morning, eligible athletes receive a personal insight card covering the previous week — automatically, with no coach effort. It is the closest thing to a weekly one-to-one review for every member at once.
Eligibility
| Parameter | Value |
|---|---|
| Plan | Elite or Box (gym members) |
| Activity minimum | At least 2 sessions in the previous 7 days |
| Frequency | One insight per athlete per week, delivered Monday morning |
What goes into it
Before any text is written, MetconIQ assembles a complete snapshot of the athlete's week: sessions attended vs booked, PRs, training volume, acute-vs-chronic load trend, readiness (sleep, fatigue, soreness from wellness check-ins), 90-day consistency and benchmark trends, strength ratios, and pre-computed flags such as plateaus and near-PR movements. The insight is generated from that snapshot only — never from guesswork.
What the athlete sees
- A headline and short summary of the week.
- Notes in four categories: performance, recovery, programming and consistency.
- This week's focus — a couple of prioritised, concrete suggestions.
- A training-load alert when the week's load has ramped sharply against the athlete's own recent average — framed as load management ("consider an easier session before your next hard one"), never as a medical claim.
- A data-confidence rating (high / medium / low) with the reason — thin data weeks say so plainly.
MetconIQ's AI outputs are performance-coaching tools, not medical advice. Guardrails are enforced at three independent layers — in the prompts, in application code, and in the UI — so the rules hold even if any single layer fails.
What the AI will never output
What always holds
- Very high load ramps always alert. When an athlete's weekly load ramp crosses the highest threshold, an explicit load-management note is enforced in application code — it cannot be omitted, whatever the generated text said.
- Coach authority. Insights and recommendations are advisory; coaches see flags and can override any programming decision.
- Disclaimer. Insight cards carry a standing notice that MetconIQ outputs are performance tools based on logged training data, not medical advice.
- Draft-first programming. Generated plans are drafts until a coach releases them; nothing generated reaches an athlete unreviewed.
Quotas & fair use
AI generation is metered per athlete plan and per gym plan with monthly reset. Every generation is logged. If a quota is reached, the relevant button says so and shows when it resets — running generations are never cut off.
Everything added to the athlete experience since the last manual.
2026-09-07
- A 14-day free trial on Pro and Elite, once per account, from the pricing page.
- A Confirm email field on registration, so a mistyped address is caught before your account is created.
- Drop-in classes: pay for a single class by card — PayNow and GrabPay too, where your gym has switched them on — with no package needed.
- A "Message your gym on WhatsApp" link on Classes, when your gym has published a number.
- WhatsApp alerts for waitlist spots and class cancellations, alongside push and email — save your number and switch it on in Account Settings.
- Gym closures and minimum booking notice now show clearly when they affect a class you're trying to book.
- Membership holds now block booking with a clear reason, rather than leaving you to work out why.
- Report and block on comments, plus a Blocked members list in Account Settings.
- Import your training history from another platform as a CSV, from Account Settings.