- Body recomposition is well-supported by research - a 2020 study in Sports Medicine found that beginners and intermediate trainees can gain muscle and lose fat simultaneously, especially with adequate protein (1.6-2.2g/kg/day).
- The scale might not move during recomposition. That's why Withings body composition data is so important - it shows lean mass going up while fat mass goes down.
- The AI balances strength training (Hevy) with cardio (Strava) to drive both fat loss and muscle growth without overdoing either one.
- Recovery data from WHOOP or Oura prevents overtraining, which tanks both muscle building and fat loss.
AI Coach for Body Recomposition
Losing fat and gaining muscle at the same time is possible, but it requires careful balance between training stimulus, recovery, and nutrition. Your AI coach tracks all three.
What you get
Dual-goal programming
The AI structures your week with the right balance of hypertrophy training from Hevy and cardiovascular work from Strava. Too much cardio kills muscle growth. Too little means fat loss stalls. Your data guides the balance.
Lean mass vs. fat mass tracking
Withings separates lean mass and fat mass trends. This is the most important metric for recomposition since your total weight might stay flat while your body composition shifts dramatically.
Metabolic load management
The AI monitors total training stress, caloric expenditure, and recovery to keep you in the narrow zone where your body can build muscle and burn fat. Too steep a deficit kills muscle growth. Too high a surplus adds fat.
Adaptive cardio prescription
The type, duration, and intensity of cardio adjust based on your strength performance and recovery. If your lifting numbers stall, cardio gets reduced. If fat loss plateaus, cardio is strategically increased.
Questions
Is body recomposition actually possible?+
Yes, and it's well-supported by research. A 2020 meta-analysis in Sports Medicine confirmed that body recomposition occurs most readily in beginners, detrained individuals, and intermediates with adequate protein intake (1.6-2.2g/kg/day). The AI tracks your progress to make sure it's working.
What data does it track?+
Lifting volume and progressive overload from Hevy. Cardio volume and intensity from Strava. Body weight, lean mass, and fat percentage from Withings. HRV, sleep, and strain from WHOOP or Oura. All of these are needed to manage recomposition properly.
How long does it take?+
Visible changes typically appear within 8-12 weeks. The AI will show you body composition trends within the first 3-4 weeks that confirm it's working. Scale weight often stays flat during recomposition, so body composition data is what matters.
Do I need to count calories?+
Not necessarily. The AI focuses on optimizing your training stimulus and recovery. If you're a beginner or intermediate trainee, proper training programming and adequate protein can drive recomposition without strict calorie counting. But tracking nutrition helps if progress stalls.
Can I do it while training for a sport?+
Yes. The AI integrates sport-specific training with recomposition goals. It manages total load across all activities and adjusts the balance based on your priorities and recovery data.
A coach that texts you first.
After every workout and night of sleep, it messages you with the analysis - and what to change. Free for 7 days.
Used by runners, cyclists, and triathletes worldwide