A plan for you
Run a 5k in 8 weeks
Mon · Wed · Sat25 min8 weeks
- 1 5 min brisk walk to warm up
- 2 8 rounds: 1 min easy jog, 90 sec walk
- 3 5 min walk home, no rush
Add to my week
Tap me!
Coming soon
A daily health plan that learns what works.
Tell Rowlie what you want to change and how much time you have. Rowlie plans each day, checks what worked, and adjusts the next week.
Join the waitlist. We will email you when Rowlie is ready.
The whole loop
Plan today. Learn next week.
01
Say the goal and your honest time
Start in your own words. Rowlie asks only what changes the plan, then gives you a clear first week.
If the plan feels too big, say so. Rowlie makes it smaller.
I want to run a 5k but I've never run. I have three mornings a week.
Three mornings is plenty. Here's week one. It's mostly walking, on purpose.
Wednesday · morning
Today
2 of 3 steps done today
- Mon Run/walk intervals 25 min
- Wed Run/walk intervals 25 min
- Sat Long easy walk 40 min
02
Put one clear action on each day
Accept the plan and it lands on your week. Each day shows what to do, when to do it, and how long it should take.
No daily planning. Open Rowlie and do the next step.
03
Show Rowlie what worked
A quick weekly check tells Rowlie what you finished, how it felt, and whether you are moving toward the goal. The next plan changes for you.
The goal stays. The daily dose gets better.
Week one check-in
Your plan learned something.
What happened
You finished 2 of 3 sessions. The 25-minute days felt rushed.
Rowlie changed Next week: two 18-minute sessions and one easy walk.
A smaller dose gives you a better chance to finish all three days.
Use this plan next week
Start with your goal
Bring the goal. Rowlie finds the daily dose.
Name the result and the time you can give it. Rowlie builds a starting plan, checks what happens, and adjusts the next week.
Run your first 5K
Share the days you can train. Rowlie sets the pace and changes it when life gets in the way.
Loosen a stiff back
Share what feels tight and how long you sit. Rowlie turns a few free minutes into a plan you can follow.
Get quicker at basketball
Build practice around your game, from first-step speed to court work you can repeat each week.
Lose weight at a pace you can keep
Set the time and effort you can give. Rowlie builds a steady week that can survive a busy one.
Your goal does not need to fit a template.
Join the waitlistFAQ
Short answers.
What exactly is Rowlie?
A coach you talk to. You describe a goal and the time you can give it. Rowlie writes a plan, puts it on your calendar, and adjusts it as your weeks change.
What happens when I miss a day?
Nothing bad. You get Rowlie days, which are rest days built into the streak. The next day gets smaller instead of the plan getting louder.
Is this medical or clinical advice?
No. Rowlie plans habits and helps you follow through. It does not diagnose anything, and for pain, injury, or sleep disorders a doctor is the right call.
Do I need a wearable?
No. Everything works from what you tell it. If you have a watch, fine, but no plan here depends on one.
What kinds of goals can Rowlie help with?
Movement, sport, weight, sleep, and daily habits that support your health. Tell Rowlie the result you want and the time you can give it.
Coming soon
Be first to meet Rowlie.
Leave your email. We will tell you when early access opens.
- iOS — coming soon App Store
- Android — coming soon Google Play