Kilo
Kilo · AI Assistant · Chatbot
Kilo is an agentic fitness coach that works inside iMessage. It builds a strength, cardio, or hybrid program, sends each day's session, and adjusts the plan from your logs and check-ins.
About Kilo
What Is Kilo
Kilo is a coaching service for lifters and hybrid athletes, delivered as a text conversation in iMessage. It keeps your program, the day's workout, your training log, and the weekly review in one thread instead of spreading them across an app, a spreadsheet, and a notes file.
The starting point is your own record. Kilo asks about the goal, training history, available days, equipment, and the constraints that shape your week, then proposes a complete strength training program, a cardio plan, or a mix of both and talks through the tradeoffs. On training days the workout arrives as a message, and what you log becomes the context for the next recommendation.
The limits matter before you join. Kilo is in beta and onboards lifters in small groups, so access comes through an email waitlist rather than a sign-up button. It needs iMessage on an Apple device, its monthly price is not published, and its own FAQ says context and recall are useful but not perfect. A human coach still has the edge on hands-on technique work and competition day.
Getting Started
- Leave your email on textkilo.com. Kilo is onboarding serious lifters in small groups and will reach out when a spot opens.
- Set the goal and the constraints in the chat: target lifts, running volume, days you can train, session length, equipment, injuries, and travel.
- Read the proposed program and discuss the tradeoffs before you accept it. Kilo explains what it chose and why, so you can push back on a day or an exercise.
- On training days, follow the prescription in your messages. Log sets, distance, and time by text, or open the focused link when structured entry is easier.
- Answer the workout check-ins you picked, then use the weekly review to recommit, adjust the plan, or add context for next week.
Product Information
A quick look at Kilo's pricing, supported platforms, and performance.
Best for
The users, tasks, and scenarios where this tool fits best.
Users
- Consistent lifters
- Hybrid athletes
- Self-coached lifters between coaches
Tasks
- Starting a new training block
- Rescheduling a week around travel
- Running a weekly review
Scenarios
- A lifter with 45 minutes on weekdays and two runs on the weekend needs a program that fits the clock, so the plan is built around short weekday sessions from the start.
- A work trip lands on a scheduled long run
- A hard squat day leaves your legs heavy before Friday
Key features
A Program Built From Your Constraints
Kilo starts with the details that decide whether a plan survives contact with a real week: goal, experience, available days, equipment, and the hours you can actually train. It proposes a full block and explains the tradeoffs, so you know what you are agreeing to. That is the difference between an AI fitness coach and a chatbot that answers one question at a time.
Workouts Delivered in iMessage
On training days the prescription lands in your messages without you opening anything. Each session lists the work for that day, which makes the plan easier to follow when the week gets busy. Kilo also follows up on the goal, so a missed day becomes a prompt rather than something you have to remember to raise.
Logging by Text or Structured Link
You can record a session in plain text, or open the focused web link that arrives with the day's work and enter sets, distance, and time in a form. Either path feeds the same record. Structured entry exists for the moments when typing a workout into a chat is slower than tapping through fields.
Adjustments That Use Your History
Ask a question, report soreness, or change a goal, and Kilo answers from your current program and logged sessions instead of a blank slate. Friday's decision can account for Tuesday's session and a rough night of sleep. You spend less time reconstructing the week and less time second-guessing the plan.
Weekly Review With Room for the Unknown
Once a week, Kilo lines your goal and commitments up with what happened. Activity you never reported stays marked unknown rather than counted as done, which keeps the review honest. You can recommit, adjust, or add context before the next week starts.
Workout Check-ins You Choose
You decide what to track and how often: body weight, sleep, energy, stress, soreness, photos, or a shorter list. Kilo asks on the schedule you set and folds the answers into the next decision. The point is a coaching relationship that reacts to your week, not a dashboard that nags you all day.
Pros and cons
Pros
- The whole relationship runs through text, so there is no app to open before a session and no dashboard to maintain.
- Program, workouts, log, and review live in one iMessage thread, which removes the usual gap between the plan and what you actually did.
- Kilo starts the conversation on training days instead of waiting for you to remember, and that small amount of initiative is what makes it feel like an iMessage fitness coach.
- The weekly review marks unreported activity as unknown, so the summary reflects your real week rather than a guess.
- According to Kilo, the monthly subscription costs less than a single session with most coaches, which makes it a low-commitment way to test structured coaching.
Cons
- Access is a beta waitlist with small-group onboarding, so you cannot sign up and start training the same day.
- The monthly price is not published on the site, which makes budgeting hard before you are invited.
- iMessage is the main interface, so Android users and anyone who prefers a standalone app are left out.
- Kilo does not replace hands-on technique coaching or competition-day support, and its memory of past context is described as useful but not perfect.
Frequently asked questions
Kilo is an agentic fitness coach that works in iMessage. It keeps a current training program, sends each day's workout, records what you log, and recommends adjustments so your training stays pointed at the goal.
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