Stop training like someone who sleeps at night. SynchroFit plans your workouts, meals and sleep around your shift rota. So day-one-of-nights doesn't blow up your week.
Input · your rota3 on / 4 off
Mon
N1
Rest
Tue
N2
Rest
Wed
N3
Rest
Thu
Off
Light · 30m
Fri
Off
Strength
Sat
Off
Cond · 45m
Sun
Off
Strength
2
Strength
1
Conditioning
4
Recovery
Rota in / week outWorkouts that respect your sleep Meals timed to your shift Day 1 of nights handled Recovery, not redemption sessions Apple Health sync Built for / night shift workersRota in / week outWorkouts that respect your sleep Meals timed to your shift Day 1 of nights handled Recovery, not redemption sessions Apple Health sync Built for / night shift workers
One input.Your rota./One output.The week./Zero spreadsheets.
Not just sleep
Sleep apps stop when your alarm goes off.
Your training, your food, your recovery don't.
Four nights in a row taxes all four. SynchroFit plans them around your rota — not just your sleep.
Pipeline
Plan the week around the rota.
Most fitness apps assume you wake up at 7, eat at 6, and sleep at 11. Yours doesn't. Neither does ours. The planner runs three passes: anchor, protect, then fill.
Anchor
Place the shifts
Your rota is the spine of the week
Cycle phase
Set your pattern once
3 on / 4 off, 4 on / 4 off, fixed nights, custom
Each shift type carries a recovery cost
No more rebuilding the calendar weekly
Protect
Lock in recovery
Post-night days are non-negotiable
Cycle phase
Night shifts = no training that day
First off-day after nights = light only
Sleep window flagged before back-to-work
No bench PRs at 6am after 3 nights
Fill
Drop in training
Strength fills the rested days
Cycle phase
Strength on your highest-recovery days
Conditioning fills the rest
Respects your weekly training cap
Generates Sunday night, ready Monday
The night-shift tax
Three things you stop thinking about.
Anyone who's worked a night shift knows the maths. We've baked it in so you don't have to do it at 4am on the way home.
When to train
Day 1 of nights isn't a training day
Lifting before a night, then again after one, will burn you out by Wednesday. The planner sees the rotation coming and clears the slot. No negotiation, no guilt.
When to eat
Meals timed to the shift
Eating dinner at midnight and breakfast at 9am isn't two meals. It's chaos. The plan stacks your eating window around when you're actually awake, not the wall clock.
When to sleep
The Sunday-night sleep window
Going to bed at 11 the night before your first night is the single most predictable mistake. The plan tells you when to anchor sleep so Monday's first night doesn't wreck the whole rotation.
In the app
What it actually does.
Everything built with night shift workers in mind. Nothing that exists just to pad a feature list.
◈
Rota builder
Set your shift pattern once: fixed nights, 3-on / 4-off, custom rolling. Swap a shift mid-week and the whole plan regenerates.
⬡
Weekly plan generator
Every Sunday night: a 7-day plan covering workouts, meal timing, sleep targets and recovery: already arranged around your shifts.
↑
Apple Health read-in
Sleep and HRV read from Apple Health each time you open the app. Below your baseline? Today's session pulls back. No manual entry.
⌚
Works with your wearable
Apple Watch, Oura, Whoop, Garmin, anything that writes to Apple Health. If your device logs sleep and HRV there, SynchroFit reads it.
▸
Set-by-set logging
Log each set as you complete it. Last session's numbers shown for reference. PRs auto-flagged when you beat them.
◎
Rotation history
See how training survives each rotation, not just each week. Trend lines, sleep-debt charts, and recovery scores over months.
⊕
Offline-first
No signal in the ward, the station, or the cab? Logs save locally and sync the moment you're back on a network.