Where you are now, and where you want to get to. Be honest — the numbers are only visible to you and your coach.
Used with your height and sex to calculate your energy targets. Only visible to you and your coach.
So your coach can reach you about sessions and check-ins. Only visible to you and your coach.
If you have had a DEXA or body-comp scan, use that figure. Otherwise leave blank and we will establish a baseline together.
Worth telling us either way. A Withings can eventually send readings across on its own; every other brand you just tap the number in yourself, which takes a few seconds and is exactly as accurate. Either way you are not missing anything this week.
That's fine — no need to guess. If your scale sends readings to an app on your phone, it's a smart scale. If it just shows a number and that's it, it isn't. Your coach will sort it with you at your first check-in, and you can log weigh-ins by hand in the meantime.
Worth knowing even though we cannot sync it yet. It tells your coach what numbers you already see each morning.
Our app is on iPhone first. If you're on Android, your coach will sort out how your data gets across.
This decides whether your sessions arrive on their own or you log them yourself. Both work; we just need to know which you are.
A short test you do before getting up, that gives you a readiness or recovery score for the day.
If yes, your Recovery tab gets two extra fields for the hours you used it
and your AHI, both of which your therapy app reports each morning. For a lot of people
this is a far better read on their sleep than a watch gives, so it is worth logging.
Leave blank if not. For one client a device we never thought to ask about turned out to be the most useful thing they owned for reading their sleep.
Apple keeps your watch data locked to your phone, so unlike a Garmin or a Polar it cannot
send us anything by itself. Our own app is the way across, and it is worth it: your watch
already knows your walks, your heart rate and your sleep, which say more about how a week
went than a training log does. You do not have to.
Free, and about five minutes. Your coach sends you an invite to the NxsTech
app — you sign in with the same details you are using here, allow it to read
Apple Health, and tap Import full history once. That brings across
everything your watch has recorded for the last three years.
After that it keeps itself up to date in the background. Nothing to remember, nothing to
send us each week.
No problem at all. Log your sessions yourself and everything works. The Apple Watch tab
will stay hidden and we will stop mentioning it. You can turn it on later from Settings.
Training profile
Tell us what your week looks like so we can structure your plan around it.
Be honest rather than optimistic. Starting from where you actually are is
what makes the plan work.
What does that look like?
Roughly what you do and how long you have been doing it. A line is
plenty.
Muay Thai / Kickboxing
Strength training
Running
Cycling
Swimming
Triathlon
Walking / Hiking
CrossFit / Functional
Yoga / Mobility
Pilates
Bodybuilding
Wellness
Other
Tell us what it is and roughly how often. A sport we have not listed still shapes your week.
Strength training setup
So your programme is built around equipment you can actually get to.
Nothing yet
Resistance bands
Dumbbells (fixed)
Dumbbells (adjustable)
Kettlebells
Barbell and plates
Bench
Squat / power rack
Pull-up bar
Suspension trainer (TRX)
Cable / functional trainer
Medicine ball
Sandbag
Weight vest
Pick everything you have. If you have nothing yet, say so — plenty can be done with bodyweight alone.
We don't sell equipment and we're not paid to recommend any. This only tells your coach whether to plan around what you already own.
Resistance bands
Kettlebells
Adjustable dumbbells
Barbell and plates
Bench
Squat / power rack
Pull-up bar
Suspension trainer (TRX)
Not sure — recommend for me
Cardio and conditioning setup
Same idea — where the conditioning work happens, and what you have to do it with.
Nothing yet
Treadmill
Exercise / spin bike
Cross-trainer / elliptical
Rowing machine
Air bike (Assault / Echo)
Stair climber
Ski erg
Skipping rope
Boxing bag
Road / mountain bike
We don't sell equipment and we're not paid to recommend any. Plenty of conditioning needs none at all.
Treadmill
Exercise / spin bike
Cross-trainer / elliptical
Rowing machine
Air bike (Assault / Echo)
Skipping rope
Boxing bag and gloves
Not sure — recommend for me
Anything health-related we should know?
All optional. We are not doctors and this is not a medical
assessment — it is what your coach needs before deciding how hard to push you.
Anything you live with rather than recover from. It changes what we
program and how fast we progress it.
If the answer is nobody, that is worth knowing and is not a judgement.
Sometimes the most useful thing a coach can do is say "see someone about this first".
Doses if you know them. Supplements matter as much as prescriptions
here — a multivitamin can double a dose you are counting separately.
If a physio, chiro or specialist has prescribed you movements, your
warm-up gets built on those instead of something we invented. Send the sheet later if
you have one.
Nutrition approach
Your coach will build a nutrition plan around your goals. If you have existing targets, enter them below. Otherwise leave them blank and we will set them together.
Enter targets for each day type. Heavy = training day with high-intensity session. Moderate = lighter session. Easy = rest or low-activity day.
Heavy day
Moderate day
Easy / rest day
No wrong answer here. It changes how we set your first week up, nothing else.
What do you use?
If you have history in there it is worth keeping, and we may be able to
use it rather than starting your baseline from zero.
Anything else?
This is open space — use it for anything your coach should know before your first session together. Sleep issues, stress, work schedule, past experience with coaches, what has and hasn't worked before.
Weigh in first thing, fasted, after the bathroom, before you eat or drink.
The day matters much less than doing it the same way every week, so pick the morning you
are most likely to be at home and unhurried. If your weekend tends to be a late one,
choosing a weekday gives us a cleaner number to work from. Change it whenever you like by
telling your coach.
Only affects how your tracker looks. Change it whenever you like from
Settings — nothing depends on it.
Who can we thank?
Their name, so we can thank them properly. Not required, and
nothing is shared with them about you.
Genuinely useful — it tells us where to look for the next person like you.
About the information you are giving us. This form collects health information: your body measurements, your targets, and anything you tell us about injuries, conditions or medication. We collect it to build your programme and meal plan and to coach you safely, and for nothing else. It is stored in your tracker, visible to you and to your coach, and it is not shared with your employer, your insurer, or anyone else. We do use service providers to run the service and some of them store data overseas, which our Privacy Policy sets out in full. You can see, correct or ask us to delete your information at any time.
✅
Your intake is already done
You sent this to us on —. Nothing else is
needed — your coach is building your plan from it.
Still to do, if you have not yet: set up your Apple Watch sync in the NxsTech
app. Your coach sends you the invite — install it, sign in with the details you
used here, allow it to read Apple Health, then tap Import full history
once. It keeps itself up to date after that.
If the invite has not arrived, or you are stuck on any step, reply to your coach and we will
sort it out.
Need to change an answer?
Reopen the form
— it comes back with what you told us, so you only change what has moved.
✅
You're all set
Your intake has been saved. Your coach will review it and finish setting up your targets before your tracker goes live — you'll get a message as soon as it's ready.
What happens with your watch data
You said you'd like your Apple Watch data included. Your coach is sending you an invite to
the NxsTech app — it arrives by email, within the hour. When it does:
Install the app from the invite and sign in with the same email and password you used
here.
Allow it to read Apple Health when it asks. It only reads — it never writes anything
back to your phone.
Tap Import full history once. Give it a few minutes on Wi-Fi; it is
bringing across three years.
That is the whole job, and it is the only time you have to think about it. After the import
the app keeps your data current on its own in the background — no weekly export, nothing to
send us, nothing to remember. If any step loses you, say where and we'll walk you through
it.