ATHLETE MANUAL

There are four ways in, depending on how you arrive.

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.

Waivers

A gym can publish a liability waiver. If yours has, this is when you sign it.

• When you join. With a join code or an invite, the waiver appears on the join screen. Type your full name and tick I have read and agree to this waiver. You cannot finish joining without it.
• If you joined before the waiver existed. The first time you book a class, a signing window opens. Sign, and the booking completes. If the gym later makes a material update, you sign again the next time you book.
• If the gym updates it while you are reading. You are shown the new version and asked to agree to that one. Nothing is recorded against the old text.
• Drop-in visitors. You sign on the drop-in page, on the web, before you pay. A visitor who has already signed is not asked again.

The pricing page

metconiq.app/pricing lists every plan for athletes and gym owners. It has a monthly/annual toggle (annual saves roughly two months) and an SGD/USD toggle, and the currency is detected automatically. Choosing a paid plan sends you to Stripe Checkout, and your plan activates on payment. The in-app address /upgrade always lands here.

Access depends on two independent settings: your role (what you can do) and your member plan (which athlete features you can reach). Gyms also have a gym plan, which sets seat capacity and opens business features.

Roles

Athlete plans

What gates where

Gym plans

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 greets you, shows today's workout as a hero card, previews tomorrow, counts down to the daily release and lists your last five scores. On mobile, the same content sits on a dedicated Home screen with the bottom tab bar.

Logging a score

The score form

• Score type. When the workout decides it, the form states it ("Scored by time") and shows a Change link where you have a real choice. An AMRAP is scored by rounds + reps, a strength session by weight, an EMOM or Tabata by reps, a for-time workout by time. A registered benchmark has exactly one type and no Change link. When the workout does not decide it, you pick from time, reps, weight or rounds + reps.
• Level. On the phone the form opens on the level you picked on the workout screen (RX unless you chose another). On the web it opens on RX. If you tick substituted on a movement or change a prescribed weight under Movements Used, the level drops once from RX to Scaled. You can set it back to RX. Scaled and RX+ are left alone.
• A real score is required. A blank or zero score is refused with a message: "Enter a time", "Enter at least one rep", "Enter a weight" or "Enter at least one round or rep". For rounds + reps, either part may be zero but not both.
• RPE is optional. Tap a number to set it and tap it again to clear it.
• One score per workout. You log once, then edit.

Editing a score

You can change a score after you log it. On the web, open today's workout or the workout page: your score shows with an Edit my score button. On the phone, the button on the Workout tab changes from Start workout to Edit my score, and the workout screen has an Edit button beside your result. The form reopens with everything filled in, titled Edit your score. Save with Save changes.

• The score type stays as you first logged it. There is no Change link on an edit.
• You can change the result, level, RPE, notes, movements and anonymity.
• If the result changes, the PR flag is judged again against your earlier results. Your fitness score is not recalculated.

When a coach logs a score for you

A coach can log your score from the class roster, for example when you forgot to log after class. The result is yours: it counts on the board, in your history and towards your PRs and milestones. It is dated to the class day, so a score entered the next morning still sits on the day you trained. History and the leaderboards mark it Logged by coach. A coach cannot set your RPE or choose anonymous posting for you, so those stay blank.

You can edit a coach-logged score like any other. When you save, it becomes your own: the label goes and the coach can no longer change it. Until then, only the coach who entered it can correct it.

Personal records

A PR flag on a gym score means it beat your earlier results on the same registered benchmark, on the same score type. Your first attempt at a benchmark is not a PR, because there is nothing to beat yet. A workout that is not a registered benchmark never gets a PR flag, whatever its title: gyms reuse titles for different sessions, so the title is never used. Only results logged before the one in question count, across all your gyms.

Logging a personal WOD

The Log Personal WOD form takes a title, an optional description, a score type, your result, an optional benchmark tag, a level, and Log as private, which hides the entry from connected coaches. A blank or zero result is refused, as on the score form. A personal log has no workout to decide its score type, so you always choose it. On Free, personal logs older than 30 days are removed overnight. Pro and above keep them. To change or remove a personal log, open History and use Edit or Delete on its row, on the web or the phone.

Photograph a workout

Instead of typing the workout, take or choose a photo of the whiteboard. In Log Personal WOD, tap Take photo or Choose photo. MetconIQ reads the board and fills in the title, the description and the score type, and the benchmark tag when the board is exactly one of the standard tests. You add your own result. Check it before you log.

• It reads the workout, never people. Names and scores written on the board are ignored.
• Who gets it. Pro and Elite: 31 photos a month. If you have neither but your active gym is on Solo or Starter, you draw on a monthly pool shared across the gym (60 on Solo, 100 on Starter). Free, and members of Growth or Enterprise gyms without Pro or Elite, do not have it. The two buttons do not appear when you have none left. The count resets on the 1st of each month, Singapore time.
• A photo it cannot read asks you to enter the workout by hand, and can still use one of your photos.
• Privacy. The photo is sent to an outside AI service to read the workout, then discarded. MetconIQ does not keep it.

Live timer (phone)

On the phone, Run it live with the timer sits under Log my score on the workout screen until you have logged. The timer lists the movements as a checklist and has Pause and Resume. When you finish, you enter the result, choose Rx or Scaled and tap Save result. If you leave mid-workout, the clock is right when you come back.

• What it logs. A for-time workout, or any workout with no set type, logs a time. An AMRAP logs rounds + reps, typed like 12+7. An EMOM or Tabata logs reps. A registered benchmark logs its own type.
• Time format. The time is filled in from the clock; change it if you need to. A typed time must be M:SS, for example 7:45, or H:MM:SS past the hour. Anything else is refused. Clear the box and the clock's time is logged.
• Refused scores. A zero or unreadable result is refused with the same messages as the score form.
• Weight workouts. A workout scored on weight, such as a strength session, does not use the timer. The link is hidden. Log it with Log my score.
• Level. The timer logs Rx or Scaled. To log RX+, use the score form.

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. A held spot shows Spot open, its confirm-by time and the Confirm spot and Decline buttons. 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, and 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 in that date range is cancelled automatically and any punch-card credit you 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. If you try to book inside that window, you'll see why it's refused.

Class notifications

• Booking confirmed — when your spot is secured.
• Waitlist promoted — a spot opened and is held for you; confirm within 15 minutes or it moves to the next person.
• Class reminder — shortly before your booked class starts.
• Class cancelled — if the gym cancels the session (punch-card credits are refunded, and a drop-in is refunded to your card).

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 refunds a package you paid for by card, it's processed on their end, so you don't request a refund from inside the app. A drop-in for a class the gym cancels is refunded to you automatically.

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, and 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. The message says the hold is active, gives the end date if your gym set one, and tells you to contact the gym to resume. Billing pauses too, and invoices for the frozen period are voided, not deferred.

History is the paginated log of everything you've done, filterable by All, Gym WODs and Personal WODs (All, Gym and Personal on the phone). It loads a page at a time, with Load more at the bottom. Personal logs have Edit and Delete on their rows. On Free it covers the last 30 days: older gym results are hidden until you upgrade, and older personal logs are removed. 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

Wellness, readiness and training load

Two scales, two names. Wellness is the daily check-in on Home (sleep, energy, soreness, stress), scored 4 to 20. Readiness is the 0 to 100 score on the Readiness tab, built from the check-in there and your recent training load. Training load is described, not judged: this week's load against your recent average reads below average (up to 0.8), steady (0.8 to 1.3), building (above 1.3) or sharp increase (above 1.5).

Also here

• Personal records are flagged automatically when a gym result beats your earlier results on the same registered benchmark. See Home & today's workout for the rule.
• 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, separate from your gym's group programming. You generate it yourself from the Personal Plan page, which needs Pro or above. Set your goals, days per week and available equipment, and MetconIQ builds the plan. Generation runs in the background, so you can leave the page and come back.

AI generation is metered. Each plan tier has a monthly quota counted in plan-weeks: a 12-week plan spends 12, a 4-week plan spends 4. Pro gets 12 plan-weeks a month, which is 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 come with the Box plan, which every gym member gets automatically.

Privacy of your results

• Others see your result, not your notes. A workout's score list shows each score and level. Your notes and the movements you used are visible only to you.
• Post anonymously. To everyone else your row reads "Athlete #3" (the number is its place on the list). You still see it as yours. An anonymous result is left off the Week and Month points boards and the Benchmarks board, because those list athletes by name.
• Private personal logs. A personal WOD logged with Log as private is hidden from connected coaches.
• Coaches. On the class roster a coach sees that you have a result. They see the score and its notes only if they entered it themselves.

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. For the worst cases there is a one-click "Report and block". 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, each with an Unblock button, and stays hidden 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. 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, reminders when a payment fails, and notices of price changes, if your gym bills your membership.
• 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.

The mobile app uses the same account and data as the web. Its screens are laid out for one hand and a gym floor: bottom tab navigation, big tap targets, a live workout timer and push notifications.

Navigation

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, opened from the workout screen with Run it live with the timer. Not offered for workouts scored on weight. See Home & today's workout.
• Push notifications — class reminders, class cancellations, 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, so there are no prompts to write. All AI runs server-side through a single service layer with validation and automatic retries. One rule applies across all of them: the AI drafts, people decide.

The eight capabilities

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. It is generated automatically, with no coach effort.

Eligibility

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 and soreness from the check-ins on the Readiness tab), 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.

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 note when the week's load is building or a sharp increase against the athlete's own recent average, or when readiness is low. It is 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. Weeks with thin data say so plainly.

MetconIQ's AI outputs are performance-coaching tools, not medical advice. Guardrails are enforced at three independent layers (the prompts, application code and the UI), so the rules hold even if any single layer fails.

What the AI will never output

What always holds

• A sharp increase in load always gets a note. When an athlete's load ratio reads sharp increase, an explicit load-management note is enforced in application code, so 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 gym programming is a draft until a coach releases it, so none of it reaches athletes unreviewed. Your own personal plans and weekly insights go straight to you.

Quotas & fair use

AI generation is metered per athlete plan and per gym plan with monthly reset. Workout photo reading is metered the same way: 31 photos a month on Pro and Elite, or a shared monthly pool for members of Solo and Starter gyms. 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.

What changed for athletes since v4.1.

2026-10-11

• Waitlist offers. When a spot opens, your booking shows a Spot open pill with the time to confirm by. Tap Confirm spot within 15 minutes, or Decline and the next person is offered it. If you do nothing, the hold expires after 15 minutes. The late-cancel fee applies only to a confirmed booking, so leaving the waitlist or declining never costs one.
• History. Personal logs now have Edit and Delete on the History page, on the web and the phone. The list pages with Load more instead of stopping at 50. Gym scores are still edited from the workout page with Edit my score.
• Settings. A Date of birth field appears if your account has none. You set it once and it cannot be changed afterwards. Heart-rate zones use it. Once heart rate is connected on the phone, the web account page can Disconnect and delete it. Connecting is app-only.
• Free plan. Results older than 30 days are hidden until you upgrade, and personal logs older than 30 days are removed overnight. Leaving your last gym returns you to Free, so this then applies to you.
• Leaving a gym needs no paid plan. To rejoin a gym you left or were removed from, the gym has to invite you. The public join code will tell you so.
• Gyms with several tracks. Home and Today show your own track's workout: the track of the class you booked that day, else the track you last attended in the past 30 days, else the gym's first track. An Also today row has a chip for each other track.
• Results order. The results list on a workout page is now in rank order, Rx first and then score, so #1 is the best result, not the latest. It matches the leaderboard.
• Solo athletes. Logging a personal-plan session opens the personal log form, prefilled with the session title.

Everything added to the athlete experience since the last manual.

2026-10-04

• Edit a score you already logged: Edit my score on the web from the workout page and today's workout page, and on the phone. The score type stays fixed.
• A clearer score form: the score type is stated when the workout decides it, the level drops to Scaled when you substitute a movement or change a prescribed weight, and a blank or zero score is refused with a message.
• Photograph a whiteboard in Log Personal WOD to prefill the title, description and score type. Pro and Elite get 31 a month. The photo is read by an outside AI service and not kept.
• Log a past result on the phone's Workout tab, including on days with no workout scheduled.
• A coach can log a score for you from the class roster. It is dated to the class day, marked Logged by coach, and you can edit it.
• Privacy of results: your notes are visible only to you, anonymous results are masked and left off the points and benchmark boards, and only athletes are ranked.
• PRs are judged against your own earlier results on the same registered benchmark. A first attempt is not a PR.
• The live timer logs time, rounds + reps or reps by workout type, refuses a time that is not M:SS or a zero score, and is not offered for workouts scored on weight.
• Wellness (daily check-in, out of 20) and readiness (0 to 100) now have one name each. The load ratio reads below average, steady, building or sharp increase. My Stats Attendance adds Avg / Week.
• Waivers: you sign when you join, or at your first booking if you joined earlier. If the gym updates the waiver while you read, you sign the new one. Drop-in visitors sign before they pay.
• Joining with a gym code makes you an active member straight away.
• A drop-in is refunded automatically if the gym cancels the class, and a drop-in visit does not make the gym one of your gyms.

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, with no package needed. PayNow and GrabPay are offered too where your gym has switched them on.
• 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.