How to use LimiterIQ: from first tap to first workout

1. Open the app

1. Open Safari, Chrome or your desktop browser.
2. Go to https://app.limiteriq.app.
3. Wait for “LimiterIQ setup: Find your limiter. Train what matters.”

Add it to your home screen

iPhone: Safari → Share → Add to Home Screen → Add. Android: Chrome ⋮ menu → Add to Home screen or Install app → Add. LimiterIQ is a web app; do not search an app store.

2. Complete your profile

The Getting started card shows the exact five-step order:

1. Complete athlete profile
2. Complete LimiterIQ assessment
3. Create your free account
4. Generate Week 1
5. Complete your first workout

Enter the four required fields: Name, Bodyweight, Training days and Equipment. Training days means what you can repeat most weeks: not your perfect week. Select equipment you can reliably access. Optional fields can wait.

Honest and rough beats perfect and stalled. Your dashboard starts at zero and fills with your real training.

3. Take the assessment

Tap Complete LimiterIQ assessment. The assessment opens with “Question 1 of 29 · across 8 systems” and takes roughly three minutes. Each answer shows which score it feeds and which systems it affects. Tap an answer to advance; use the back arrow to correct one. Age and bodyweight use plus/minus steppers.

Best educated estimates are fine. Never raced? Use None yet, Haven’t raced yet or Not sure yet. Do not invent a finish time. Answer for the athlete you have been over the last few weeks.

4. Read your result

Your result gives you an overall band: Foundation (under 40), Building (40–60), Developing (60–80) or Race Ready (80+): plus an 8-axis system radar, a primary limiter with its own sub-score, a secondary limiter, a written reason and three first actions.

Your limiter is a current training priority, not a permanent label. Read the “why”; it explains what the plan will build next.

To update it later: Athlete → your profile → ↺ Retake assessment.

5. Create your free account

After the assessment, Unlock your plan offers four paths:

• Continue with Apple
• Continue with Google
• Email + password: New here? Create your free account → email → Continue → → password of at least 6 characters → Create account
• Email me a sign-in link; home-screen users enter the emailed one-time code and tap Finish sign-in

Until your free account exists, workouts open to a lock screen: your result is saved, but the plan stays shut.

Creating the account is free and no card is required. After free access ends, upgrade options appear in-app; nothing is charged silently. Keep using this device only exists, but it does not provide cloud backup, cross-device sync or Strava connection.

6. Generate Week 1

Return to Performance and tap Generate Week 1.

Week 1 is baseline calibration, not hero volume. Judge it by whether you can complete it consistently.

7. Find and do today’s workout

1. Open Performance.
2. Complete the Morning check-in if it appears. It asks “How are the legs and energy today?” (Fresh / Solid / Flat / Sore) and “Any running pain today?” on a 0–10 scale; answer honestly because pain feeds the safety system.
3. Open Today’s Workout.
4. Read Coach Note first.
5. Tap each exercise row for focus, quality gate, stop rule, progression, regression, sets, reps, load and rest.
6. Read Prep & Safety; reduce impact when pain is above 2/10 and stop for sharp or worsening pain.
7. Use the Session Shape bar to understand how the work is distributed.
8. Work in order and tick the ✓ circle after each exercise.

Start session opens the guided timer player. Gym Timer provides AMRAP, EMOM and Tabata clocks. RPE is difficulty out of 10. “RPE 8, 1–2 RIR” means one or two clean reps should remain.

8. Complete and log it

1. Tap the lime ✓ Complete Workout.
2. If exercises are unticked, use Finish anyway only when that is honest.
3. Choose the real whole-session RPE 1–10; do not passively accept the default 5.
4. On Great Work: How did that feel?, choose the applicable feel tags: Crushed, Strong, Good, Tired, Fresh or Sore.
5. Mark the cooldown Completed, Skipped or Not recorded.
6. Add an optional one-line note, then tap Save. You can also open Ask AI Coach directly from this screen, or tap Close.

An unlogged workout cannot teach the adaptive plan. Completing the log closes the loop.

Every day after

Open app → Morning check-in → Today’s Workout → Complete Workout → honest RPE, feel and note. Rest days are scheduled on purpose. The five bottom tabs are Performance, Academy, Limiters, Library and Athlete. Ask AI uses your data and should say when it does not have enough.