See what an hour of Milo looks like

On your iPhone

How the app builds your plan

The web hub is where you read your training; the phone is where you capture it. Building a plan takes four answers and about a minute — and you can change any of them afterwards.

1. 

   Step 1

   Say what you are training for

   Strength, endurance or a mix of both. This is the answer everything else is sized against — the split, the weekly load, and how the plan progresses from one block to the next.

2. 

   Step 2

   Say where you train and with what

   A full gym, a rack in the garage, or a pair of dumbbells. Milo only programmes movements you can actually load, so the plan does not open on an exercise you have no way to do.

3. 

   Step 3

   Say how many days you have

   Three days and four days are different plans, not the same plan with a session removed. The split changes with the number, and so does how much each session has to carry.

4. 

   Step 4

   Milo builds it

   The plan comes back as blocks rather than a flat list of sessions — a base period, a build, and a peak, sized from your answers and from whatever training history you have already logged.

5. 

   Step 5

   Change anything you disagree with

   The generated plan is a starting point, not a verdict. Swap a movement, move a session, or ask the coach why a week looks the way it does — every change is one you confirm, and every version stays in the history.