VALDA

A strength-training app for people who follow a programme. You log sets on your phone, the web or your watch, and VALDA tracks your progress and effort. Free cycle tracking (ValdaFREYA) is built in for women: choose female on your profile to switch it on. VALDA is a UK strength-training app (valda.fit). It is not Velda and not the Valda lozenge brand.

Yes. They're in the library of 29 training methods, and starting one sets up your sessions and starting weights for you. You can start any of them on the free plan, 1 programme at a time. VALDA works out your next weights for your first 6 sessions free, then with VALDA Pro. A programme that isn't in the library can be pasted in with Smart Import, part of VALDA Pro.

Free: Workout logging, warm-up sets and the exercise library; Tempo and RPE targets in your programmes; Any programme from the library, or your own: 1 programme at a time; Automatic progression for your first 6 sessions: VALDA works out your next weights; 30 days of workout history; 2 watch-tracked workouts (Apple Watch or Wear OS); Cardio and distance logging; The PR moment and share card when you set a record; Up to 3 groups in VALDAKIN; and every cycle-tracking feature, free forever. VALDA Pro adds: Unlimited programmes; Automatic progression for every session; Unlimited workout history; Unlimited watch-tracked workouts (VALDA SYNC); Your records library and estimated 1RM history; Progress analytics (VALDA PEAK), including cardio charts; Session coaching and the coaching overview; Deload checks; VALDA Forge: effort for every set, session and week; Smart Import: paste any programme (5 imports a month); VALDA FLEX exercise swaps; Unlimited VALDAKIN groups; See how your training lines

Yes. VALDA logs your sets and reps, runs structured programmes with their RPE and tempo targets, and has cycle tracking (ValdaFREYA) built in. No second app and no exports.

No. You log the weight and reps as normal. Forge, part of VALDA Pro, works out how hard each exercise was from those sets and your own lifting history. If your programme sets an RPE, VALDA shows it as the target for the set.

Yes, free forever. Period and flow logging, observations, predictions, contraceptive schedules and pregnancy mode are all free. Analysis of your cycle against your training is part of VALDA Pro.

It's encrypted in transit and at rest, and your flow, observations, notes, contraception and pregnancy details are additionally encrypted field by field. It is never sold, never used for advertising, and never shown in any social or group view.

Yes. You can train from your wrist: start a session on the watch (even with your phone switched off, once the watch has synced with it), log every set, and it syncs when the watch can reach your phone again. Free accounts include 2 watch-tracked workouts; with VALDA Pro, watch tracking is unlimited.

VALDA is free to start, with no card needed, and cycle tracking is free forever. VALDA Pro is £5 a month or £39.99 a year on the web; App Store and Google Play prices are shown in each store.