Pick your goal. Keep your strength.
Free, beginner-friendly training plans built for people losing weight on a GLP-1 — from your first 5K to an Ironman. Every plan adds the muscle, protein, and fueling layer a normal plan leaves out.
Talk to your doctor first. Before you start or change a training program on a GLP-1, check in with your prescriber — especially if you're new to exercise. Many athletes also find that peak training is harder at a full dose: hard sessions can feel flat, largely because a smaller appetite makes it tough to fuel hard efforts. Whether your dose and your training goals fit together is a decision for you and your clinician. We don't give dosing advice.
The same race — a different body
On a GLP-1 your appetite is smaller and your weight is dropping. Train like nothing changed and you'll lose muscle, run out of energy, and stall. These plans are built for the body you actually have right now.
Live plans
Beginner-first. Most people should start with Couch to 5K or the strength foundation.
Couch to 5K on a GLP-1
Your First 5K on a GLP-1
5K to 10K on a GLP-1
Beginner Half Marathon on a GLP-1
Keep Your Muscle on a GLP-1: Strength Foundations
Beginner Hyrox on a GLP-1
Beginner 70.3 on a GLP-1
Your First Marathon on a GLP-1
Your First Ironman on a GLP-1
More plans rolling out
From half-marathon to Ironman. Want one first? Tell us in any signup and we'll prioritize it.
10K (intermediate)
Half Marathon (sub-2)
Sprint Triathlon
Hyrox (competitive)
Return to running after weight loss
Century ride / Gran Fondo
Olympic Triathlon
Marathon (advanced)
Ultramarathon / 50K
Off-the-drug: stay race-fit
Training on a GLP-1, by activity
Honest guides to running, cycling, CrossFit, strength, and walking on a GLP-1 — each with plans.
Running
Running on a GLP-1 — why it's different and how to do it well.
Read →
Cycling
Cycling on a GLP-1 — why it's different and how to do it well.
Read →
CrossFit
CrossFit on a GLP-1 — why it's different and how to do it well.
Read →
Strength
Strength training on a GLP-1 — why it's different and how to do it well.
Read →
Walking
Walking on a GLP-1 — why it's different and how to do it well.
Read →
The plan tells you how to train. The rest keeps your strength.
Get FUELED free for the food that fits a smaller appetite, and let the app turn this plan into a day-by-day one that adapts to your training and phase.