Features
Roni reads your training, recovery context, goals, and schedule to help program your week.
Reads your training
Start with your completed sessions. Tonal adds workout history, strength scores, reps and weights. You can also log lifts manually and track your goals and progress in Roni.
With Roni Pro, Garmin adds strength, running, cycling and other activity summaries. Fitbit adds read-only activity context on every plan. Garmin requires Roni Pro. Garmin and Fitbit remain subject to provider approval.
Bench Press: Weight Over Time
+28 lb over 6 weeks
Reads your recovery
Tonal muscle readiness estimates recovery from your Tonal training. Fitbit adds sleep, resting heart rate and HRV context. With Roni Pro, Garmin adds sleep and wellness summaries. Recovery data informs the coach when you ask it to plan or make a change.
Garmin requires Roni Pro. Garmin and Fitbit remain subject to provider approval. If you log calories and protein in Roni, the coach uses them as nutrition context too.
Tonal Muscle Readiness
Programs the week
Set your goals, training days, split and session length. Ask Roni to build your week. Exercise selection avoids repeating what you just did, and the coach suggests when to add weight or reps based on completed Tonal sets.
The coach can structure training in blocks and call a deload when your RPE has been high. Ask it to rebuild the week when you want a new plan.
Tonal workouts support the modes available for each movement, including eccentric, chains, spotter, burnout and drop sets. SmartFlex is handled by Tonal hardware and cannot be toggled through Roni. Weight targets are informational because Tonal does not accept a programmed weight.
Your next week
Ask Roni to build or rebuild your week
Adapts when life changes
Tell Roni about a missed day, a hard session or a shorter window to train. Ask it to rebuild the week around the days and session length you set and the changes you describe in chat.
Report injuries and movements to avoid. The coach accommodates those limits with exercise selection and substitutions from the Tonal catalog. It cannot diagnose or prevent an injury.
Coach
Your Tonal muscle readiness suggests chest and triceps are ready. Here's your push session:
- Bench Press: 4x6 @ 135 lb
- Incline DB Press: 3x10 @ 45 lb
- Cable Fly: 3x12 @ 25 lb
- Tricep Pushdown: 3x12 @ 40 lb
Injury Flags
Overhead pressing swapped for landmine press
Delivers where you train
Review and approve your strength workouts before Roni sends them to Tonal. Without a connection, you can confirm your plan in Roni and log lifts manually.
Garmin requires Roni Pro. Roni sends approved strength, running, and cycling workouts to Garmin Connect, where they sync to your watch. Garmin remains subject to provider approval. Strength workouts carry written weight targets, not device-controlled load.
Confirmed in Roni, sent to Tonal and sent to Garmin Connect are separate outcomes. A successful Garmin Connect delivery does not confirm that your watch has synced yet.
Custom Workout
Push Day: Mar 20
You stay in control
Log RPE in chat so your coach knows how hard a session or set felt. Roni notices missed sessions, hard weeks, PRs and gaps, then leaves you a check-in in the app. Ask it to build next week when you are ready.
Roni remembers your preferences, injuries and what you have told it in relevant conversations. You can review and delete saved memory in Settings, disconnect your accounts and review every workout before delivery.
Log RPE in chat
My last set felt like RPE 8. I could have done 2 more reps.
Logged. I will use that effort rating when you ask me to plan the next session.
Coach Check-ins
Mon 9am
You've hit legs 3x this week but skipped upper body. Want a pull session today?
Wed 7pm
Nice session! Your bench press is up 5 lb from last week.
Fri 8am
Rest day recommendation: quads are still recovering from Tuesday.
Ready to start?
Start with Tonal, connect Garmin with Roni Pro, add Fitbit read-only context, or log strength sessions manually.
Bring your own AI key for free coaching, or choose Roni Pro with managed AI and Garmin connection. Both plans are hosted by Roni. Compare Free and Pro.