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. Add your name

The Getting started card now shows the shortest path to a usable plan:

1. Add your name
2. Complete LimiterIQ assessment
3. Create your free account

Enter your first and last name. Bodyweight, training days and equipment are covered inside the assessment, so you answer them once in the place they affect the diagnosis.

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

3. Take the assessment

Tap Find my likely limiter. The assessment opens with “Step 1 of 8 · Athlete basics · 1/28 · about 5 min remaining”. Each answer shows which score it feeds and which systems it affects. Tap an answer, then use Continue → when the screen needs confirmation; 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 readiness score, a band, an 8-system breakdown, a primary limiter with its own sub-score, an alternative explanation, a written reason and three first-week 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, tap Save my diagnosis. Account setup explains the boundary clearly: create a free account to save your limiter diagnosis and build your complete Week 1. No card is required.

• Create account: enter your email, tap Continue →, then finish the account flow.
• Email me a sign-in link: use this when you want a one-time email sign-in path.
• Sign in: use this if you already have an account.

If you try to build Week 1 before the account is ready, LimiterIQ sends you back to the account step so your assessment can be saved.

Training is free and no card or subscription is required. Create an account to save your assessment. Saving on one device does not by itself confirm cloud backup or cross-device recovery; check the saving status in Settings.

6. Build Week 1

Return to Performance and tap Build my complete 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 Too easy, About right or Too hard to describe how the prescription felt. Select one before saving.
4. If relevant, select Pain or limitation or Equipment problem. These are optional.
5. If a cooldown was prescribed, mark it Completed, Skipped or Not recorded.
6. Tap Save feedback & see what comes next, then read the result and the next step offered. To finish without recording effort, choose Finish without feedback.

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 → select how it felt → save feedback. Rest days are scheduled on purpose. The five bottom tabs are Performance, Academy, Limiters, Library and Athlete. Read the next-session explanation to see whether the prescription changed.