Fasting, lifting, running and protein in one app, with a coach that plans your week, programs your runs and reads your day.
Tap once to start. 16:8, 18:6, 20:4, OMAD, a custom window, or an open-ended extended fast. The timer is built on timestamps, so your elapsed time is always correct, even after you restart the app, force-kill it, or cross a time zone.
Coach builds your training week from your goal, your gear and the days you can train. No black box: the programming runs on a deterministic engine, clear rules you could check by hand, so the same you always gets the same plan. Then it coaches the session in front of you, video demos, rest nudges and a plan for the day you are actually having.
Track sets, reps and weight for the big lifts and your own exercises. FastLift remembers what you did last time and suggests the next load from your own history, so progressive overload is one tap, not a spreadsheet.
Coach does not stop at the barbell. Set a run and FastLift prescribes it against personal pace zones drawn from a quick 1-mile pace trial, so easy stays easy and hard is genuinely hard for you, not a generic chart. Log a run and it derives your pace live as you move. And when a session mixes running with stations, the run-plus-stations race format, Coach guides the whole thing, run and stations together.
Hybrid training means training strength and running in the same week. FastLift is built for the athlete who does both and races the format where timed run legs alternate with station blocks, and Coach plans it so lifting and running fit together instead of fighting for your week.
Record a run on your watch or your phone and it shows up in FastLift as a confirmation card. Nothing is added until you confirm it. The connection is read-only, FastLift never writes anything back to Health, and every run is deduped against anything you logged by hand, so a run never counts twice. Accept it and it gets full Coach credit.
Search a huge food database, scan a barcode, or point your camera at the plate. Snap, our AI meal scan, itemizes the foods and estimates the macros, and you review every line before anything is logged. Protein leads the screen, because it is the number that matters most for training and recomposition. Calories, carbs and fat are shown as information, never a budget.
Spotter watches the whole picture, your fast, your lifts and your protein, and speaks up only when one of them can help another. Deep into a fast on a training day? It composes with Coach. Protein all in one meal? One quiet tip. Pushing drifting ahead of pulling? One line in your weekly review. Never a feed, never a stream of notifications.
Every fast, lift and run lands in one place, split across Timeline, Stats and Records. A streak monument marks how long you have kept it up. Typed session rows let you filter to just runs, just lifts or just fasts. And the charts show the numbers the big fasting apps never do: pace, training volume and protein hit rate.
A premium, frosted-glass interface with the signature lime to teal fasting ring. Fast and pleasant to use every single day.
Timestamp-based and always correct, through restarts, app-kills and time-zone changes. Reliable local reminders, no cloud needed.
A weekly routine built from your goal, gear and days, with 124 exercises on real looping demo videos and form cues.
Fresh, OK or Rough at session start. A rough day gets a condensed session, fewer sets, same intent.
Sets, reps and weight with last-time recall, next-load suggestions, a plate calculator and a haptic rest timer.
Prescribed runs against personal pace zones from a 1-mile trial, compromised run-plus-stations sessions, and live pace as you log.
Runs from your watch or phone arrive as confirmation cards. Nothing is added until you confirm. Read-only and deduped.
Photo a meal and AI itemizes the foods and macros for your review before logging. Premium.
Fasting-aware nudges that connect your fast, your lifts and your protein. One useful line, never a feed.
Search foods, scan barcodes, log meals, and hit a protein target set by preset or bodyweight.
Timeline, Stats and Records in one place, a streak monument, and pace, volume and protein hit-rate charts.
A records grid and a firsts ledger, with a NEW BEST receipt the moment you beat a lift, a pace or a streak.
Works with no account. Your data lives on your device, with a lock-screen fasting row on iOS. Optional sign-in to back up and sync.
The big fasting apps serve general users and skip the precision macro and lifting tools serious trainees actually need. FastLift is the opposite: a fast, reliable timer wrapped around the recomposition tools the big apps leave out.
Free to download on iOS and Android. A 7-day free trial of Premium unlocks Coach, now programming your runs, Snap meal scan, the full History Hub and the Learn library.
Everyone else times your hunger. You close the ring.
Your daily protein target, the foods that get you there, and how to fit it all inside an eating window. The whole thing on one page, free, straight to your inbox.
One email with your PDF. We use it only to send the cheat sheet and the odd FastLift update. Unsubscribe any time.