Train around
the 24,
recover into the 48.
A shout at 03:00 isn't a deload day, but it isn't a normal day either. The watch rota (24-on / 48-off, 12-hour days into nights, swap days) has its own load profile. SynchroFit reads your rota and builds the week so the hard sessions land in the 48 and the back end of the 24 gets the work it can actually handle.
- 01 A heavy session on the morning of an on-shift day is asking to be wrecked by a shout. SynchroFit moves it.
- 02 Station gym is great, but the body after twelve hours and a call-out isn't the body for max effort. Intensity caps that day, doesn't disappear.
- 03 Swap days happen. When your rota changes, the plan re-derives: same training-day count, new placement.
Enter your shifts for the week. The app handles the rest: workouts, sleep, meals and recovery, all tuned to that week's pattern.
Apple Watch HRV and sleep data adjust each day's prescription. A bad night pulls intensity down without scrapping the plan.
Apple Watch, Oura, Whoop, Garmin — anything that writes to Apple Health feeds the plan. No extra setup, no separate login.
Train, Sleep, Nutrition, Recover. One coherent week, not four apps that don't talk to each other.
No spam. One email when SynchroFit opens TestFlight, one when it ships.