iPhone + Apple Watch
Strength and fitness. One plan.
Lifting and conditioning in one programme, built around you.
Logging is free. The programme is £14.99 a month or £119 a year.
The plan
Lifting and conditioning in the same week.
One programme holds your strength sessions and your runs, rows, bike sessions and ski erg work. It is planned in 12-week blocks, so the hard days are placed against each other on purpose.
- You give itYour goal, the days you can train, the kit you have, and the numbers you know: squat, bench, deadlift, press, pull-ups, 5K, FTP.
- LoadsRounded to weights you can build: a 20 kg bar plus 2.5 kg steps, dumbbells to the nearest rack step. 142.5 kg is 25 + 25 + 10 + 1.25 a side.
- EffortSets are written to RPE and reps in reserve. Barbell deadlift 4 × 5 @ 142.5 kg, RPE 8.
- Paces and wattsSet from your own tests. Run intervals 4 × 3 min at 4:13/km. Bike threshold 231 to 269 W from an FTP of 250 W.
In the session
One tap a set.
The prescribed weight and reps are already filled in. Tap to log, rate the set, and the rest timer starts.
- StrengthLast time's numbers on screen, rest timer, RPE 6 to 10 per set, plates per side worked out, new bests picked up as you log them.
- Runs and machinesCurrent rep, target pace or watts, time left in the interval, heart-rate zone and the whole session drawn as blocks.
- Kilos liftedEach lift shows what you've moved against last time and the plan, and the bar tells you when you pass last time.
- MetconsAMRAP, EMOM and rounds for time. Set any time cap or interval, then tap for each round.
- Your own sessionsLog anything outside the plan from the + button. Free, no subscription.
Metcons
A clock you can read from the floor.
Turn your phone sideways during an AMRAP, EMOM or rounds for time and the clock fills the screen. Tap anywhere to count a round. Your splits run along the bottom, and AMRAP shows the rounds you're on pace for against your last attempt. On an EMOM, the minute you're on sits in blue beside the time.
After the session
It reads your log and changes what's next.
Your logs, training load and recovery are checked as you go. When they point somewhere new, the coming sessions change, and the reason is written next to the change.
| Missed sessions | The rest of the week is rebalanced. |
| Effort or pace drifting from target | The coming sessions are adjusted. |
| Short sleep or high training load | The coming sessions are eased. A deload cuts sets by 35% and keeps the intensity. |
| Ahead of target | Loads go up. |
Apple Watch Ultra
On the wrist for runs and machine work.
For runs, the rower, ski erg and bike: the watch shows your target band, your current pace or watts and your heart rate, and buzzes you through each interval. Lifts are logged on the phone.
Progress
Marks at fixed numbers.
Bronze, silver, gold and pearl on five lifts and five engine tests. The cut-lines are the same for everyone. Lifts are measured against bodyweight, tests against the clock or watts per kilo. A lift mark comes from the estimated max of a set you logged, a test mark from a time or FTP you logged.
| Lift or test | Bronze | Silver | Gold | Pearl |
|---|---|---|---|---|
| Strength, × bodyweight | ||||
| Back squat | 1.5 | 2.0 | 2.5 | 3.0 |
| Deadlift | 1.75 | 2.25 | 2.75 | 3.25 |
| Bench | 1.0 | 1.25 | 1.5 | 1.75 |
| Press | 0.65 | 0.85 | 1.0 | 1.15 |
| Pull-upadded kg | +10 | +25 | +40 | +60 |
| Engine | ||||
| 5K run | 30:00 | 25:00 | 21:00 | 19:00 |
| 10K run | 65:00 | 55:00 | 45:00 | 40:00 |
| 2K row | 8:00 | 7:15 | 6:45 | 6:15 |
| 1K ski erg | 4:00 | 3:40 | 3:20 | 3:05 |
| FTPW/kg | 2.5 | 3.25 | 4.0 | 4.7 |
Free and Pro
Logging is free. The plan is Pro.
You can log your own training, keep your numbers and earn marks without paying. Pro is the programme.
| Feature | Free | Pro |
|---|---|---|
| Logging | ||
| Log your own lifts, metcons, runs, rows, bike sessions and ski ergFrom the + button, any time | Yes | Yes |
| Start a run or erg session from the watch | Yes | Yes |
| Bluetooth heart-rate straps and Apple Health | Yes | Yes |
| Data | ||
| Lift history, estimated maxes and new bests | Yes | Yes |
| Six-axis profileMax strength, strength endurance, explosive power, running, erg, endurance | Yes | Yes |
| Marks | Yes | Yes |
| Programme | ||
| Week one of your programme | Read only | Yes |
| All 12 weeks, strength and conditioning together | No | Pro |
| Run the prescribed sessions, on phone and watchSets, loads, rest, paces and watts | No | Pro |
| Changes from what you log, with the reason | No | Pro |
| Test sessions that update your zonesFTP, ramp, 5K, Cooper | No | Pro |
| Rebuild the block when your goal, days or kit change | No | Pro |
Pricing
Koncur Pro
Monthly
£14.99
a month
Yearly
£119
a year, about £9.92 a month
No free trial. Week one of your programme is free to read, and logging stays free.
Billed through your Apple ID. Renews unless turned off at least 24 hours before the end of the period. Cancel in Settings > Apple ID > Subscriptions.
FAQ
Who is Koncur for?
Anyone who lifts and does conditioning in the same week: Hyrox and CrossFit athletes, runners who lift, lifters who run, military and fire service fitness.
What do I need to start?
An iPhone. A programme is built from your goal, your training days, your kit and your current numbers. If you don't know a number, you can test it.
Do I need an Apple Watch or a heart-rate strap?
No. Everything can be logged on the phone. A watch or a Bluetooth strap adds heart rate, and the watch shows your pace or watts band during runs and machine work.
Does the watch log lifts?
No. The watch is for runs, rower, bike erg and ski erg. Lifts are logged on the phone, one tap a set.
What is free?
Logging your own sessions, your lift history and estimated maxes, your six-axis profile and marks. You can also read week one of a programme.
Is there a free trial?
No. Logging is free for as long as you like, and week one of the programme is free to read before you decide.
Does it work with Apple Health?
Yes. Sessions are saved to Apple Health, and heart-rate variability, resting heart rate and sleep are read from it.
Who built it?
Alex, a head strength and conditioning coach working in the industry since 2012. The programme rules are his.
