Features
It does a lot. You do the lifting.
Kronos writes the workout, runs the program, holds the clock, remembers your numbers and keeps the crew score. The only job left is showing up.
Generate
No two people get the same workout
Every session is written from your equipment, your minutes and your history. Equipment is a hard filter, so it can never ask for a barbell you don’t have.
- 580 exercises, 66 kinds of gear
- From beginner to elite, each with its own demo image, and a catalog that knows a trap bar from a barbell and a sandbag from a kettlebell.
- It prescribes the weight, not just the reps
- Every working set arrives with a load, chosen from the plates and dumbbells you actually own, in your unit, and it reads the reps you had in reserve back into the next one.
- About 25 preference dials
- 12 focus splits, 4 intensity levels, duration from 5 to 90 minutes, warm-up and cool-down styles, block and rest lengths, and 12 formats you can rate love it, fine, or never.
- It takes your shoulder seriously
- Write "cranky left shoulder" once and the exercises it rules out stop appearing. Moves that take real skill, like muscle-ups, stay hidden until you say you can do them.
Programs
Sixteen programs with a real arc
Two to eight weeks, each with base weeks, build weeks, a deload where the program has earned one, and a test at the end. Every session inside the arc is still written on the day, for your gear and your minutes.
- Day one sets a number. The last week beats it.
- The same test is welded into a real workout on the first and last training day, so a program ends with a result you can show someone, not a feeling.
- Any order, any day
- You pick how many days a week, and the program asks for that many by Sunday. A missed Tuesday is a missed Tuesday, never a debt that follows you into next week.
- Tomorrow is built the moment today is banked
- Day 14 knows what days 1 to 13 prescribed. The lifts a program keeps coming back to never vanish and never ship lighter than last time.
- Day 1 of every program is free
- Browse the shelf, run the setup, do the first session. The sessions after it are Kronos Pro. One program at a time, on either plan.
Train
A Tabata shouldn’t feel like straight sets
Straight sets, supersets, trisets, complexes, ladders and pyramids, circuits, AMRAP, EMOM, intervals and Tabata, chippers, zone 2, and carries and holds. Each one runs the way it would with a good coach holding the clock.
- Every format gets its own clock
- AMRAP runs one block clock with a tap per round. EMOM shows which minute you’re in. Chippers count up while you tick work off. Ladders promote the reps each rung.
- Three pacing modes
- Auto counts down and moves on, self-paced counts down and waits for your tap, open counts up with no deadline. Switch at any block boundary, mid-session.
- Rest is a real screen
- In-block rest, round breaks and station changes each get their own color and their own screen. The next block previews with thumbnails and what you lifted last time.
- Nothing derails it
- The clock is anchored to wall time, so backgrounding never desyncs it. Progress checkpoints every 30 seconds. Pause, skip, swap an exercise, edit the reps, or ask for an easier version of the same movement.
The Library
Cindy, Murph, and 42 more
44 named workouts, each with its source cited and its story written for Kronos: the benchmarks, the hero workouts, the tests, the viral ones. Built to be attempted, not just admired.
- Scaled so you can actually start
- Published scalings on most of the shelf, from ring rows for pull-ups to a lighter Rx. A scaled score keeps the workout’s name and is honestly tagged.
- Your best follows you
- Every tile answers the question you actually have: can I do this here, and have I? Swaps needed at your gym, your best score, how many times you’ve run it.
- Variants, not duplicates
- Cindy classic or Cindy on the minute. Chad with the pack or without. Each variant keeps its own personal best.
- Free to browse, three runs a month free
- Search it, star it, read every recipe without paying. Run three Library or self-built workouts a month on the free plan, unlimited on Pro.
On the shelf
All 44, with their receipts
Every recipe cites its source. Every story was written for Kronos. No memorial copy, on purpose: the workouts travel to nine countries.
Benchmarks 18
Hero workouts 7
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Murph
For time
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DT
Rounds
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Michael
Rounds
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JT
For time
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Randy
For time
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Chad
For time
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Loredo
Rounds
No equipment 7
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Death by Burpees
EMOM
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Pyramid
For time
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100 Burpees
For time
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100 Push-Ups
For time
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Push-Up Test
AMRAP
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Sit-Up Test
AMRAP
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Burpee Test
AMRAP
Intervals 4
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Intervals
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Intervals
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Intervals
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Death by Thrusters
EMOM
Endurance 4
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For time
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5K Run
For time
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2K Row
For time
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500m Row
For time
Celebrity & viral 4
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15-15-15
Intervals
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The Contender
Rounds
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Big Five 55
For time
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Card Squats
For time
Track
Logging for people who hate logging
Optional, pre-filled, and easy to switch off entirely. If you want to live in a spreadsheet of every set you have ever done, Strong and Hevy do that better, and we’d rather just say so.
- It knows what it’s measuring
- Reps and load in kg or lb, per-hand for dumbbells and kettlebells, bodyweight plus added load, and time instead of reps for holds and carries.
- Pre-filled four ways
- Your last set this session, then your last session on that exercise, then what the workout prescribes, then a sensible starting weight. One tap confirms it.
- Logged without breaking rhythm
- A confirm card appears during rest while the clock keeps running, and if the rest runs out unlogged the timer pauses rather than losing the set.
- A log with chapters
- Your week, your records, your strength trend with an estimated 1RM per lift, your body weight, and an all-time view: days trained, your longest run of weeks, and the weekdays you actually show up on.
- For the strength nerds
- An optional reps-in-reserve chip when you log, personal records that unify lift PRs and workout bests, and a CSV export of everything, free.
Together
The group chat finally gets a scoreboard
A challenge comes in three kinds: a shared workout on the days you pick, a daily number to chase, or a full program run together. One code joins everyone and the scoring is automatic, so nobody has to be the spreadsheet person.
- Workout challenges
- Kronos builds one fresh workout for the whole crew on the scheduled days. Seven presets, or set the focus, minimum length and days yourself.
- Goal challenges and face-offs
- One to five movements, flat or climbing each week, with an optional max-effort day. Or one exact workout, one window, one wall: the only kind that ranks you.
- Programs, as a crew
- Share one code and your friends run the same weeks beside you. Each of them gets their own sessions, built for their own gear and level.
- Built for real calendars
- Daily, weekdays, or 2 to 6 days a week. Grace days, a catch-up week, up to 8 weeks long, crews up to 500, and your own reminder time. Cheers unlimited, pokes capped at two a day.
Health
It counts in Apple Health. Soon, on your wrist.
Finished workouts land in Apple Health on iPhone and Health Connect on Android, with the duration and an estimated energy burn that counts toward your rings. Body weight comes back the other way, so a smart-scale weigh-in sharpens your loads without typing.
- Apple Health and Health Connect
- Three switches: add workouts automatically, include the energy estimate, import body weight. Energy is an estimate and says so. Free on both plans.
- One health record, one owner
- Kronos writes workouts and reads weight, nothing else. Manage exactly what it can see in the Health app, and a weight you type in Kronos always wins.
- Apple Watch companion: coming soon
- In testing now. The clock and the next movement on your wrist, haptics at three-two-one, go, rest and finish, one-tap set logging during the rest, and heart rate with ring credit through a real workout session.
Offline
Airplane mode is not a rest day
The whole session runs with zero connection: start it, log every set, rate it, finish it. It all syncs when you resurface and lands on the day you actually trained, so streaks and challenges stay honest and nothing gets counted twice.
- Saved workouts, the Library and challenge days
- All run offline, including the equipment substitutions, which are worked out on your phone rather than on a server. The Library’s photography ships inside the app for the same reason.
- An outbox that waits
- Everything you did waits safely on your phone until you’re back, then lands under the date it actually happened.
- Share cards still render
- Invite and result cards are drawn on the device, so you can send them from the basement gym too.
- The one exception
- Building a brand new workout needs a connection. Everything you already have does not.
Languages
Nine languages, all the way down
The whole app ships in nine languages: every screen and all 580 exercise names, not just the menus. English, Spanish, French, German, Italian, Portuguese, Polish, Japanese and Korean.
Start on the web
Two minutes of questions. An app that arrives set up.
Your gear, your days, your goal. We match you to a program or an adaptive week, create your account, and the app opens on day one already knowing you.
iOS & Android
Sounds like a lot. It’s one tap.
Open the app and today’s workout is already there.
Free to start. No subscription, no card.
Want the app set up before you install it? Start free in two minutes
