Lift and run.
One set of numbers.
Base is a hybrid training app. Strength, endurance and food are three demands on one recovery budget and one energy budget — and it is the only place all three are measured together. Every number shows its own arithmetic.
Measured, not estimated · No analytics · No ads
Two halves. One recovery budget.
A hard interval session and a heavy squat day draw on the same account. So does the food. Every app on the market owns one of the three and is blind to the other two — which is why the reconciliation ends up in a spreadsheet, on a Sunday, until it stops.
- 01 Swim
- 02 Run
- 03 Ride
Three screens do the work.
Every screen in the app, and the arithmetic behind each number, is documented at trybase.app/screens.
One tap logs the entire day.
Base seeds your standard meals on install and learns the rest. “Log Training Day” drops all of it into the right hours with the right servings — the day above is the real seeded set, 2,760 kcal and 211g of protein.
- Day templates — a whole day in a single tap
- Hour-aware — meals sorted by what you eat at that hour
- Offline — works in a basement gym, forever
Last session's numbers are already there.
Barbell Bench Press, 3 × 6–8, 180s rest — the first lift of day one of the Base Split. Ghost values sit in the fields; tap ✓ and the set commits as-is. Hit the top of the range last time and it bumps the load, then tells you why.
- Auto-progression — with its reasoning attached
- Plate calculator — tap the weight, see the bar
- Rest timer — continues as a Lock Screen Live Activity
A maintenance number that's measured.
Base back-solves your real expenditure from what you ate and what the scale did — 2,930 here, off 42 logged days and 38 weigh-ins. Add the default +250 surplus and that is the 3,180 the Food Log is counting against.
- Trend weight — EWMA, so one salty dinner doesn't count
- Adaptive TDEE — with a confidence band you can read
- Receipts — logged days and weigh-ins, stated up front
And the rest of it.
Your log, and nobody else's business.
Everything except your progress photos syncs to a private database under your own account, so losing the phone does not lose the history. The full disclosure states exactly what goes where.
Log tomorrow in under a minute.
Drop your email and we will send the TestFlight invite. iOS 17+ and Android. Free during the beta.
We'll use it once, to send the invite. Nothing else, ever.
The reasoning, written down.
Every number in this app is an argument about training, and the arguments are public. Over a hundred pages of it, with the papers.
Questions
What is hybrid training?
Hybrid training means programming for muscular size or strength and for endurance at the same time, with both as real goals you expect to improve. It differs from a lifter who does occasional cardio or a runner who lifts for injury prevention, because in hybrid training both halves are progressed and both are measured — which is what creates the recovery and energy conflicts a single-discipline plan never has to solve.
What does Base do that a lifting app and a running app cannot?
It computes the numbers that require both halves. Whether your calorie surplus is real depends on your food, your weight trend and your endurance volume together. Whether to deload depends on lifting fatigue, endurance load and recovery markers together. A lifting app does not know you ran and an endurance platform does not know you squatted, so those calculations end up being done by hand.
Does cardio kill your gains?
No. Three recent concurrent-training meta-analyses found no significant compromise to strength or hypertrophy overall. What matters is specific: running interferes measurably where cycling does not, same-session training carries an effect size around -0.66 while sessions separated by six or more hours drop to about -0.10, and very high endurance volume combined with frequent lifting raises the risk.
How does Base calculate maintenance calories?
It measures them rather than predicting them. Over a fourteen-day window it takes the change in your smoothed trend weight, converts it to a daily energy balance at 3,500 kcal per pound, and subtracts that from your average logged intake. The result already contains every calorie your training cost, whether or not you logged the sessions and whether or not your watch estimated them well.
What devices does Base work with?
Any device that writes to Apple Health or Health Connect — Apple Watch, Garmin, Whoop, Oura, Polar, Coros and Fitbit all work without a vendor-specific integration. Base has no hardware of its own, so switching devices does not orphan your history.
Is Base available yet?
It is in a TestFlight beta on iOS 17 and later, with an Android build alongside it. There is no pricing to announce during the beta, and nothing on this site claims a price, a rating or a customer count because none of those exist yet.