How It Works
Three steps to create custom workouts on your Tonal — powered by your real training data, not generic templates.
Connect Your Tonal Account
Getting started takes about two minutes. Sign up with your email, then link your Tonal account using your existing credentials. The connection is encrypted end-to-end — your password is never stored in plain text and is only used to authenticate with Tonal's servers.
Once connected, tonal.coach reads your workout history, strength scores, and movement data. This is what allows the AI to build workouts calibrated to you specifically — not a generic template built for an average user.
You stay in control at all times. You can disconnect your Tonal account from your settings at any moment, and we'll never write to your Tonal library without your explicit action.
Connect Tonal Account
Password
Your credentials are encrypted and never stored in plain text
Tell the AI Your Goals
After connecting, you set your training preferences in a short onboarding flow. Choose a training split — full body, upper/lower, push/pull/legs, or body part — and how many days per week you want to train. You can also set your target session duration.
Tell the AI about your goals: building strength, adding muscle, improving endurance, or staying consistent. If you have any injuries or physical limitations, flag them here. The coach will work around shoulder impingements, lower back sensitivity, knee issues, or anything else you note.
These preferences aren't locked in. You can update them any time, and the AI will adjust your programming in the next session. See all the ways the coach adapts to you on the features page.
Training Preferences
Training Split
Days per Week
4Limitations
Train with Custom Workouts on Your Tonal
When your coach programs a workout, it gets pushed directly to your Tonal machine — no manual entry, no copying from a notes app. Walk up to your Tonal, navigate to your custom workouts, and it's ready to go with exercises, sets, reps, and target weights already configured.
Each workout is built from Tonal's exercise library, so everything your coach selects is something the machine knows how to handle. Digital weight adjustments, Spotter Mode, and all of Tonal's built-in features work exactly as you'd expect.
After each session, your data feeds back into the AI. Completed reps, weights lifted, and RPE ratings all sharpen future recommendations. The longer you train with tonal.coach, the more accurate your programming becomes. Have questions? Check the FAQ.
Custom Workout
Push / Pull / Legs — Day 1
AI-programmed · 45 min · 4 exercises
Ready to get started?
Connect your Tonal and have a custom workout on your machine in minutes.