Propel puts your training and your food in one plan built around your week. Open it and you know what to lift, run and eat today. Log as you go, and it adjusts the week from what you actually did.
Most people track workouts in one app and food in another, and the two never talk. In Propel, your food targets take your training into account, and your whole week updates from what you log.
From your first answer to a week that keeps up with you.
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1Set up
Tell it about your week.
Your goal, the sports you do, the days you can train, the kit you have, how you like to eat and anything that’s sore. Propel builds your training block and a 7-day meal plan from your answers.
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2Every morning
Open it and know what to do.
Today’s session, today’s food target and a note from your coach, on one screen. No planning, no second app.
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3During the day
Log as you go.
Sets come with the target reps and effort already in, and Propel does the plate maths. Meals log by search, barcode or photo.
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4Every week
Your week adapts.
Logged sets, check-ins and recovery data decide whether next week progresses, holds steady or eases off. When something should move, your coach shows you the before and after, and nothing changes until you tap Apply.
Every session, written for you.
Sets, reps and load for lifts. Pace, power or effort for endurance. Mix sports and it stays one plan.
Warm-ups you can follow
Every session starts with a warm-up and ramp-up sets, so your first working weight isn’t a guess.
Lifts start where you left off
Weights you’ve already proven carry into your next block instead of starting from scratch.
Something sore? Swap it.
Flag a lift as painful and Propel suggests a safer alternative in one tap. Either way, it stops adding weight to it.
It explains itself
Each session says why it’s built that way, and “Why this plan?” shows the guidelines behind your program.
Exercises rotate
Moves change through your block, so you’re not repeating the same six for eight weeks.
Block summaries
Finish a block and see what changed: sessions completed and which lifts went up.
Your coach proposes. You decide.
This is a real suggestion from Propel: two sessions move so hard days don’t stack up. You see every day before and after, then tap Apply or keep your original week. Most changes can be undone within 7 days.
From the build 127 app. Tap Before and After.
Meals that match the training.
Your calorie and macro targets move with the day, so a hard session gets more fuel than a rest day. Follow a 7-day meal plan with recipes and a shopping list, or just log what you eat.
Monday’s plan from the app, ticking off as you scroll.
A week of food, worked out for you.
A meal in seconds.
Search the Australian food database, scan a barcode or snap a photo. Rather not count? Turn the numbers off and keep a food journal with photos or words.
Verified entries from the Australian food database, plus your own meals.
Point at the packet and it’s in.
Snap your plate. Photo results are estimates you can adjust.
A coach that knows your week.
It reads your plan and your logs, so its answers are about your training, not training in general. Ask it anything about your week, or let it check in when something changes.
Strength training and your meal plan are ready. I’ll help you adjust your week as real life happens.
Yes pleaseDelivered
Upper Body A is today. Keep about 3 reps in reserve on your working sets and let the first set feel easy.
Good start. 2 readings so far. Log one each morning; after 5 more you’ll see a trend line instead of day-to-day swings.
Messages taken from Propel Coach in the build 127 app.
Weekly check-ins that act
Energy, stress, sleep and how hard sessions felt feed straight into next week’s plan.
You set how involved it is
Choose how hands-on your coach is and how often it messages you.
Honest about what it is
Replies and plans are generated by AI from the information you give it. It can be wrong, so use your judgement.
Progress without the scale stress.
Your weight is shown as a trend, so one morning on the scale doesn’t define your week. Strength, pace, measurements and progress photos sit right beside it.
Example data, drawn the way Propel shows your weight. A big dinner puts a kilo on the scale; the trend barely moves.
Strength and pace
Your lifts and your runs, tracked from what you log, with personal records along the way.
Measurements and photos
Waist often moves before the scale does. Photos make the comparison honest.
Apple Health and habits
Bring in steps, sleep and heart rate from Apple Health, and tick off daily habits.
Take a look around.
Built by a dietitian.
Propel was built in Australia by an Accredited Practising Dietitian who kept seeing the same problem: people training hard from one app and eating from another, with nothing connecting the two. Propel plans both together, and the guidelines behind every plan are one tap away.
Propel gives general fitness and nutrition information. It isn’t medical or dietary advice and doesn’t replace your GP, physiotherapist or Accredited Practising Dietitian. If you’re pregnant, have a medical condition, have a history of disordered eating or take medication, talk to a qualified practitioner before making big changes.
One membership. Everything in it.
Start with 7 days free. No tiers, no add-ons.
Free trial for eligible new members. Billed through your Apple account. Cancel anytime in Settings > Subscription or in your Apple account settings. Deleting the app or your account doesn’t cancel the subscription.
- Training plans for strength, running, cycling, triathlon, Hyrox, combat and mobility
- A workout logger with warm-ups and plate maths
- 7-day meal plans, recipes and a shopping list
- Food logging by search, barcode or photo
- Propel Coach, any time you want it
- Weekly check-ins that adjust your plan
- Weight trend, measurements and progress photos
- Apple Health, habits and block summaries
Who is Propel for?
Healthy adults, 18 and over, who train or want to: lifters, runners, riders, Hyrox and hybrid athletes, and anyone who wants their training and food planned together instead of juggling two apps.
How does the plan get built?
You answer questions about your goal, the sports you do, the days you can train, your equipment, how you like to eat and anything that’s sore. Propel builds a training block and a 7-day meal plan from those answers, then updates them from what you log.
How much does it cost?
A$29.99 a month or A$179.99 a year, with a 7-day free trial for eligible new members. It’s one membership with everything included.
How do I cancel?
In the app under Settings > Subscription, or in your Apple account settings. Deleting the app or your account doesn’t cancel the subscription, so cancel first.
Do I have to count calories?
No. Turn the numbers off and keep a food journal with photos or words instead. If you do want numbers, you can follow the meal plan or log by search, barcode or photo.
Can it handle my diet?
Yes. There are vegetarian, vegan, pescatarian and gluten-free plans, with allergen exclusions such as dairy. Any meal can be swapped, and any ingredient adjusted.
What if a lift hurts?
Flag it in the session. Propel suggests a safer alternative you can swap to in one tap, and it stops adding weight to that lift. For sharp or increasing pain, chest pain, faintness or unusual breathlessness, stop and seek appropriate care.
Is the coach a real person?
No. Propel Coach is an AI coach that reads your plan and your logs. Its replies and plans are generated from the information you provide and can be wrong. You choose how involved it is, and it shows you changes to your week before they happen.
Does it work with Apple Health?
Yes. Connect Apple Health to bring steps, sleep and heart rate into Progress. Days without data are left out, never counted as zero.
Is Propel on Android?
Not yet. Propel is on iPhone, in Australia.
Is this medical advice?
No. Propel gives general fitness and nutrition information for healthy adults. If you’re pregnant, have a medical condition, have a history of disordered eating or take medication, talk to your GP, physiotherapist or an Accredited Practising Dietitian before making significant changes.
What happens to my data?
Your data is used to run your plan. You can export it or delete your account from Settings in the app. For anything else about your data, email support.propelapp@gmail.com.
Get in touch.
Questions about the app, your membership or your data. Email us and we’ll get back to you.
Email support
Tell us what you were doing, what you expected and what happened. A screenshot helps.
support.propelapp@gmail.comHelp in the app
Ask a question, report a problem or suggest a feature from Settings › Send feedback. You can attach a screenshot.
Read the FAQBilling and your data
Subscriptions are handled by Apple, so receipts and refunds live in your Apple account. You can export your data or delete your account from Settings in the app.
Manage your subscription
Your week, planned.
Training and food in one plan, adjusted from what you actually do. 7 days free to start.