How a week works.
- 01
Check in each morning.
You answer a few questions about sleep, soreness, energy and pain. That reading, together with last night's sleep from Apple Health, sets how heavy today should be.
- 02
Train and log.
Each set comes with a recommended load and the reason for it. You lift, rate the set Easy, Medium or Hard, and the next set adjusts. Your food, your sport and your weigh-ins go into the same record.
- 03
Read the week.
Every Monday the report puts your sessions, sport hours, sleep, food and readiness side by side with the week before, and names the one change the numbers support.
What Onyx Online includes.
Onyx Online gives you the programs and the workout of the day inside the same app the Lab's athletes use, with the food diary, the recovery reading, the home test day and the weekly report. A help centre in the app explains every number, and a contact form is answered by email within 48 hours.
Online Coached
Online Coached adds a program built for you, your sets reviewed on video every week, a weekly check-in answered by Alex, and a line to him at any time. It costs $75 a week and is by application.
What you need.
A phone, whatever equipment you own, ten minutes in the morning and a check-in answered as it is. Equipment is optional; the catalogue includes bodyweight programs.
Anybody who wants a more informed way to train.
Starting out
You get a first program that fits what you have, loads that start light and move when you do, and every scale explained before you use it.
Training alone
You get the number on the set, the reason behind it and a report that reads your week back to you, which are the three things a coach would give you between sessions.
Athletes out of season or away from Miami
You get the same app and the same loads the Lab's athletes use, with your season, matches and practices in the record.
Already tracking everything
You get one place for training, sleep, food and testing, and one Monday read that says what to change.
One subscription with two ways to pay.
It is the same subscription, paid by card instead of through the App Store, with the same programs, the same app and the same account. It costs $24.99 a month or $199 a year.
Subscribe on the webOnline Coached is by application.
Online Coached costs $75 a week, billed weekly, and can be cancelled at any time. It runs a few places at a time, so it is by application.
Apply for Online Coached
Start this week.
Download the app or subscribe on the web. The first seven days in the app are free, and if you cancel before they end you are not charged.