Overnight
It starts with the night you actually had.
Deep, core and REM read straight off your watch and set against your own baseline. This is the reading that decides whether today is heavy.
Stop guessing
whether today
should be heavy.
Not a fitness app. It reads your watch overnight, then sets today’s load, today’s session and today’s food from the recovery you actually have.
From £4.99 a month · no minimum term
What happens overnight
One plan,
rebuilt every night.
Three things happen while you are asleep. None of them need you.
7h 48m asleep · HRV 42ms · resting heart rate 50
It reads the night
HRV and resting heart rate against your own baseline, not a population average.
One session, four meals, two supplements. One day.
It writes the session
Sets, loads and food written together, not by three separate apps.
M
T
W
T
F
S
S
Dotted is what it planned. Solid is what it did.
It changes its mind
Tuesday ran short, so the rest of the week moved on its own.
One day, start to finish
This is what it does
while you get on with it.
06:41
The day is decided before you are awake.
Readiness is scored overnight. Three blocks instead of five, protein up, magnesium moved to nine, all of it done by the time you pick the phone up.
09:00
Two supplements, not twenty.
A Cytoplan pack matched to you, posted monthly, each one timed to the meal it belongs with. The app watches the weeks that follow, so anything not earning its place gets dropped.
Training
The session is written, then watched.
Block by block, set by set, with the load carried forward from last week. Point the camera at yourself and it counts the reps and checks the depth.
Meals
Food sized to the day you are having.
A week built from what you already like, and a lunch that knows today was heavy. Swap anything in a tap and the rest of the week moves.
19:00
Then it cooks it with you.
Every meal stepped out with a timer on each stage and the exact weights, on the phone or read out on the watch.
Overnight
It starts with the night you actually had.
Deep, core and REM read straight off your watch and set against your own baseline. This is the reading that decides whether today is heavy.
06:41
The day is decided before you are awake.
Readiness is scored overnight. Three blocks instead of five, protein up, magnesium moved to nine, all of it done by the time you pick the phone up.
09:00
Two supplements, not twenty.
A Cytoplan pack matched to you, posted monthly, each one timed to the meal it belongs with. The app watches the weeks that follow, so anything not earning its place gets dropped.
Training
The session is written, then watched.
Block by block, set by set, with the load carried forward from last week. Point the camera at yourself and it counts the reps and checks the depth.
Meals
Food sized to the day you are having.
A week built from what you already like, and a lunch that knows today was heavy. Swap anything in a tap and the rest of the week moves.
19:00
Then it cooks it with you.
Every meal stepped out with a timer on each stage and the exact weights, on the phone or read out on the watch.
Everything it settles
before you wake up.
7h 48m
45 minutes over your usual, and a full run of deep.
1h 28m
Enough to clear the load still sitting from Tuesday.
42ms
Inside your normal range, so the heavy day stays in.
50bpm
Four lower than pre-season, on the same training.
84
Good. Twelve above your own average for a Sunday.
BreakfastPorridge, blueberries, almonds
LunchTurkey meatball soup
DinnerChicken casserole
2,297kcal
Porridge at ten, sized to the session you are about to do.
1.3×
Above your four-week average, so today comes down.
18
Fourteen years under your real age, and still falling.
21:00
Moved earlier. You are training at seven tomorrow.
One night, nine decisions made before your alarm
Getting started
Ten minutes to set up.
Then it runs itself.
01
Answer ten minutes of questions
Your goals, the week you actually have, the kit you can get to, the food you will not eat and the injuries you work around.
02
It writes the whole block
Training, meals, a shopping list and your two supplements, written together as one plan instead of by four different apps.
03
Wear your watch to bed
It syncs overnight. Load, protein and timing have already moved by the time you pick the phone up in the morning.
04
The pack lands each month
Two Cytoplan supplements, made up for you, posted to your door and re-matched whenever the plan changes.
Eat
Food that doesn't
taste healthy.
A week built from what you already like, sized to the session you just did. Swap anything in a tap.
Scan a barcodePhotograph a plateShopping list by aisle
Train
Never train without
knowing what to do.
Point the camera at yourself and it counts the reps, checks the depth and times the rest. Slept badly and the volume drops before you arrive.
- ✓Sets and loads that carry week to week
- ✓Depth, tempo and rep count read by your camera
- ✓Load that backs off before you dig a hole
Set 2 of 3 · chest supported row
0kg10 reps
Depth good · 75 seconds rest
Supplement
Two supplements.
Not two hundred.
Four hundred on the shelf. Eighty would suit you. Nobody can choose between eighty things, so VitaOS picks two and Cytoplan post them.
The number that matters
You should be able
to see it working.
Built from your watch's own VO2 max, not an estimate from your weight. The one number that says whether the training is actually doing anything.
- ✓Measured, not guessed
- ✓One number to hold the whole block to
VO2 max
0.2ml/kg/min
Top 15% for your age
And the small things
that keep it going.
A block fails on a Thursday, not on day one.
This week's shop
£0
Fish and meat4 items
Fruit and veg7 items
Cupboard3 items
Shopping list
Water today
2.3of 3.6 litres
Water
Widgets
Thursday
Cod, new potatoes640 kcal
Chilli, brown rice648 kcal
Steak, greens702 kcal
Salmon, orzo688 kcal
Meal swaps
Set 1 of 3 · depth good
0of 10 reps
Form cues
Last 28 days
0%taken on time
Adherence
We don't make the supplements.
They do.
Cytoplan have been making food based supplements in the UK since 1990. Yours are chosen from their range to match the training you are actually doing, and posted every month.
Made in the UKFood basedPosted monthlyFree delivery
Pricing
Two ways in.
No minimum term, cancel from inside the app. Most people start with the app and add the pack once the training settles.
VitaOS App
The app on its own.
£4.99/month
- Sessions written to the recovery you have
- Meal plans, recipes and the shopping list
- Food scanning, form cues and progress
- Apple Watch and widgets
Most people start here
Acidophilus Plus
5-HTP Plus
VitaOS + Supplements
The app, plus the pack.
£44.99/month
- Everything in the app plan
- Two supplements, chosen for you, posted monthly
- Made in the UK by Cytoplan, free delivery
In this month's pack
Acidophilus Plus5-HTP PlusQuestions
What is HRV and what counts as a good score?+
Heart rate variability measures the variation between heartbeats and tracks how much capacity your nervous system has left. There is no universally good number. What matters is your own baseline and where today sits against it.
Should I train when my recovery score is low?+
Usually yes, but not the session you had planned. One poor night is rarely a reason to skip training. It is a reason to drop the intensity and keep the volume, which is the swap VitaOS makes for you.
How do I know if I am overtraining?+
The early signs are a resting heart rate that stays elevated, HRV drifting below your baseline for more than a few days, sleep getting worse, and sessions feeling harder at the same load. VitaOS watches all four together.
How much protein do I need on a training day?+
Most people training seriously do well between 1.6 and 2.2g per kilogram of bodyweight a day, with more at the top of that range when in a deficit. VitaOS sets your number from your weight and that day’s session.
Does VitaOS replace a coach?+
It replaces the part of coaching that is programming and admin: what to do today, how heavy, how much to eat, and when to back off. It does not replace a coach standing next to you for technical work on a competition lift.
Can it tell if my form is wrong?+
The form coach watches the movement through your camera and flags what it sees during the set, so you can fix it on the next rep rather than finding out weeks later.
How much does VitaOS cost?+
The app is £4.99 a month. £44.99 a month adds a supplement pack matched to you and posted monthly. No minimum term, cancel from inside the app.
Tomorrow is already written.
Wear the watch tonight. The session, the load and the food are decided before your alarm goes off.
From £4.99 a month · cancel from inside the app
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