Is your plan working?
You log every set and weigh your rice, and you still can’t tell if it’s paying off. Laroa reads your lifts, food, weight and sleep against one goal, and tells you to keep going or what to change, with the reason.
Free plan, no card. Bring your Hevy, Strong or Cronometer history.
Coaching clients? See Laroa for coaches
No changes needed today.
Keep your program.
Your own split, your coach’s, or the PDF you found online. Upload the spreadsheet or snap a photo of it, check the rows, and you’re set.
Laroa won’t swap it for a generic AI plan. It reads your program and works with it.
One change, when it’s earned.
Most weeks the answer is “keep going”. When a lift or your weight has really stalled, and it isn’t just water, you get one proposed change to load, volume or calories.
Try it on this example. Apply it or keep your plan. Everything you accept goes into your change log, and one tap undoes it.
Weight loss has slowed for 16 days.
Average −0.18 kg a week against a −0.40 target. Food logs were complete, so it isn’t missing data.It shows its working.
No black-box score. Every verdict shows the trend and the weeks behind it.
Every rule, from protein targets to how fast to cut, links to the position stand or meta-analysis it comes from. Laroa also checks what happened after each change you accepted, and shows you whether it helped.
- Your weight, trend
- 80 kg
- Target for building muscle
- 2.0 g per kg
- Your daily protein
- 160 g
What it looks like on a Tuesday.
Four screens do most of the work. Each one answers a question you’d otherwise answer with a spreadsheet and a guess.
Today: on track or not, and the session that’s next.
The set in front of you, with your program’s target.
What’s left to eat today, protein first.
Twelve weeks on one screen: weight trend and lifts.
Not another tracker. Not another AI plan.
Your lifts are in one app, your food in another, your sleep on your wrist. Each does its job. None of them answers the question you actually have: is this working, and what do I do next?
| Kind of app | Reads | Tells you | Your plan |
|---|---|---|---|
| A workout logger | Sets, reps and load | What you lifted | Leaves every decision to you |
| A calorie tracker | Food and body weight | Calories to eat | Adjusts calories from food and weight, without your lifts |
| An AI plan generator | Your answers to a questionnaire | A new program | Replaces the plan you had |
| Laroa | Lifts, food, weight and recovery, against one goal | Whether your plan is working, and the one change worth making | Proposes a change with its evidence. You or your coach approve it |
Ask it like you’d ask a coach.
Type a question. You get the rule Laroa works from, how strong the evidence is, and the paper it comes from. 40 rules, 50 sources, all public.
For muscle gain with resistance training, about 1.6 g/kg/day captures most of the benefit and up to 2.2 g/kg/day covers nearly everyone; more is safe for healthy people but not needed.
Morton et al. 2018 meta-analysis (BJSM)Keep the apps you already use.
Import your history in one go and keep logging where you like. Your ring, watch and scale fill in the rest.
When two sources measure the same night, Laroa uses one of them, so nothing is counted twice. How connections work
Set up before your next session.
Free to log. Plus tells you if it’s working.
Logging, imports and your trends are free for good. Plus adds three things: know if it’s working, know what to change, and spend less time on it.
Plus has 21 days free. You add a card to start and aren’t charged if you cancel before day 22. Plus isn’t on sale yet, so for now everything below is yours on Free.
| Free€0For logging and seeing your trends | Plus€99.99 a year€8.33 a month billed yearly, or €14.99 monthly | |
|---|---|---|
| Workouts and food loggingManual, unlimited | Included | Included |
| Goal Pulse and trendsEvery goal type | Included | Included |
| Bring your own programImport and review | Included | Included |
| Know if it’s workingA weekly review with evidence, one change at most | Not included | Included |
| Know what to changeLoad, volume and calorie adjustments for you to approve | Not included | Included |
| Food from photos5 a week on Free, up to 10 a day on Plus | Limited | Included |
| Ask Laroa10 messages a month on Free, 300 on Plus | Limited | Included |
| Advanced planningBlocks, deloads from your signals, goal changes | Not included | Included |
Your logs are yours to export on any plan.
Before you change anything, read this.
- How to tell if your training plan is workingReview comparable workouts, separate logging gaps from performance changes, and make a calm decision about your existing training plan.
- How to tell if your fat loss has really stalledMost stalls are water or logging gaps, not “starvation mode”. How to tell a real plateau from noise, and what a sensible change looks like.
- How much protein you need to build muscleAbout 1.6 g per kg of bodyweight a day captures most of the muscle-building benefit, and more while dieting. What the evidence says, with its limits.
- How many sets per muscle per week to growAround 10 or more hard sets per muscle a week beats fewer than 5, with diminishing returns. How volume, effort and frequency fit together.
- Low HRV today? When to train and when to ease offSingle HRV and resting heart-rate readings are noisy. Read them against your own baseline over several days, alongside sleep and how you feel.
- Gym myths the research doesn’t supportThe anabolic window, starvation mode, spot reduction, muscle confusion and more: common gym beliefs, and what position stands and meta-analyses show.
Questions people ask first.
Who is Laroa for?
Lifters who already follow a program and keep wondering if it’s working. Keep your own plan, your coach’s plan or a template.
Does Laroa create a new program for me?
No. Laroa isn’t another AI plan generator. It reads the plan you already follow and only adjusts it when the evidence says so.
Can Laroa change my plan automatically?
No. Bigger changes come as proposals with the evidence attached. You check the reasoning and the scope, then approve them yourself.
What does it cost?
Laroa Free has no time limit: logging, imports, your history, your trends and a few photo logs a week. Laroa Plus tells you whether your plan is working and what to change, with a weekly review, proposed adjustments and photo logging for every meal. It’ll be €14.99 a month or €99.99 a year when purchases open.
Is there a free trial?
Yes. Plus starts with 21 days free. You add card details to start, and you won’t be charged if you cancel before day 22.
What does it cost for coaches?
Coach Pro is €39 a month with 5 clients included. Each extra client is €4 a month, or €1.50 if they log without photos, and you only pay for clients who logged that month. You can try it free with 2 clients. Your clients don’t need a plan of their own, and Laroa takes no cut of what they pay you. Coach plans open with purchases.
Can I bring my data from Hevy, Strong or Cronometer?
Yes. Import your workout history from Hevy or Strong and your food and weigh-ins from Cronometer. Laroa starts from your past weeks, so you’re not starting from a blank page.
Which apps and devices does Laroa work with?
Hevy, Strong and Cronometer for importing history. Oura, Whoop and Withings connect directly, and so does Strava. Apple Health or Health Connect bring in what your phone and watch record. You can also import your plan from a spreadsheet, photo or screenshot.
Can I use Laroa with my coach?
Yes. Invite your coach and choose what they can see. They can send programs, session changes and food targets, which wait on Today until you accept or decline them.
What if my records are incomplete?
Gaps limit what anyone can conclude from them. When there isn’t enough data yet, Laroa says so. It doesn’t guess.
Is Laroa’s advice based on science?
Yes. Every rule Laroa applies, from protein targets to how fast to lose fat, traces to a position stand, guideline or meta-analysis in its public evidence base, with a grade for how strong the evidence is. Laroa won’t repeat gym myths as true.
Is Laroa a medical app?
No. Laroa doesn’t diagnose or treat anything. It stays conservative and sends you to a clinician for pain, warning symptoms, pregnancy or medical conditions that affect diet or exercise.
Find out if your plan is working.
Free plan, no card. Bring your Hevy, Strong or Cronometer history. Already have an account? Sign in