How It Works
Three steps to build a plan around your training, goals, schedule, and recovery context.
Connect Your Training Data
Sign up with your email, then connect Tonal during setup or continue without it. You can add a tracker during onboarding or later in Settings. Garmin requires Roni Pro. Fitbit is read-only context on every plan. You can also log strength sessions manually.
With Tonal, Roni reads your workout history, strength scores, and movement data. Garmin adds activities and recovery data with Roni Pro. Fitbit adds read-only activity, health metrics, and sleep context. Garmin and Fitbit features remain subject to provider approval.
You stay in control at all times. You can disconnect a provider in Settings, and Roni only sends a workout after your explicit approval.
Connect Tonal Account
Password
Your credentials are encrypted and never stored in plain text
Tell the AI Your Goals
After connecting, you set your training preferences in a short onboarding flow. Choose a training split, how many days per week you want to train, and your target session duration.
Tell the AI about your goals, the days and session length you set, and any injuries or physical limitations. The coach uses that context to accommodate your programming.
These preferences are not locked in. Tell Roni when something changes, then ask it to rebuild the week. See all the ways the coach adapts to you on the features page.
Training Preferences
Training Split
Days per Week
4Limitations
Train with the Workout You Approved
Review the workout your coach programs, then approve it for delivery to Tonal or, with Roni Pro, Garmin Connect. You can also follow your plan and log strength sessions in Roni.
Tonal workouts use its exercise library and supported dynamic modes. Weight targets are informational because Tonal does not accept a programmed weight. Garmin requires Roni Pro. Roni sends approved strength, running, and cycling workouts to Garmin Connect, where they sync to your watch. Strength workouts include written weight targets, not device-controlled load.
After each session, completed Tonal reps and weights, plus the RPE you log in chat, inform future suggestions. When your week changes, ask Roni to rebuild it. Have questions? Check the FAQ.
Custom Workout
Push / Pull / Legs: Day 1
AI-programmed · 45 min · 4 exercises
Ready to get started?
Connect Tonal, connect Garmin with Roni Pro, add Fitbit read-only context, or start coaching without an integration.
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.