Answer four sliders in the morning. Log your session if you trained. Tap rest day if you didn't. That's it — under a minute, most days under thirty seconds.
Accept the disclaimer. It's short and it's honest: this isn't a doctor and can't measure anything about your body.
Fill in your last two weeks, if you can remember them. This is the step worth doing. The app compares you against your own history, and it needs a few weeks of it before the number means much. Tapping in what you trained last week takes two minutes and it starts you weeks ahead instead of from nothing.
Skip it if you'd rather. Nothing breaks.
Pick a reminder, or don't. One notification a day, attached to something you already do — your coffee, after work, before bed. It never scolds and there's nothing to break if you miss a day. You can change it or turn it off in Settings later.
Four sliders. Sleep quality, soreness, drive, irritability. No typing — just drag each one to where you honestly are.
Irritability is there because it's usually the first thing people notice in themselves when they're under-recovered, before the numbers drop.
Hours slept. Tap the plus and minus.
That's enough to save the day. Everything below is optional.
Pick the session type. Muscle building, strength, max effort, explosive, conditioning, easy cardio, mobility. Tap any of them to see what it covers.
Pick what you worked — upper, lower, full body, or arms only.
Set how long, and how hard it felt. How hard uses plain language by default: hard, maybe two more reps. If you prefer RPE numbers, switch to those in Settings.
Tap Add session. Logged more than one session? Add each separately.
Didn't train? Tap Log rest day on the Today screen. One tap. A logged rest day is real information — it's not the same as forgetting to open the app.
Food — three choices, deliberately rough. Ate well, ate okay, ate like garbage. The app doesn't count calories and never will. This exists because four bad days in a row is a real signal, and you don't need precise numbers to notice that.
Supplements — tick what you took. The app records it and nothing else. It doesn't score them and has no opinion about them.
Reaction test — five taps, about five seconds. It checks whether you're reacting slower than your own normal, which is one of the more reliable signs of being under-recovered. It needs a couple of weeks of tests before it contributes anything.
Pain — if something hurts beyond ordinary soreness, flag it. The app will never give you a green light on a day you've flagged pain, and it'll point you toward someone qualified. It won't try to tell you what's wrong, because it can't.
The number is your read for today. It isn't a grade and it isn't out of anything meaningful — it's relative to your own normal.
Tap it and it opens up. Every line shows what moved it and by how much. Sleep debt, a hard session two days ago, feeling above your usual. Nothing is hidden.
The verdict is a suggestion in someone's voice, not an instruction. If it were me, I'd keep it light today. You're allowed to disagree with it. That's the point of writing it that way.
Tap any word you don't know. Read, baseline, neural load, taper, zone 2 — they all explain themselves. If you find one that doesn't, that's a bug, and support@tapertrophy.com wants to know.
Calendar — your month at a glance. Brighter bars are harder days, grey ticks are rest days you logged, empty squares are days you didn't open the app. Tap any past day to log it, or fix it.
History — your read over time, and every day on record.
Settings — reminders, logging past days, the effort scale toggle, export and import, the glossary, and what this app doesn't do.
Everything lives on your phone. Nothing is sent anywhere, because there's nowhere to send it. That's the trade: complete privacy, and no one to recover it for you if the phone goes.
Export a backup sometimes. Settings, Share full backup. It writes a file and hands it to your phone — save it to Drive, iCloud, Files, email it to yourself, wherever. Takes ten seconds.
Getting it back is Import backup. Everything returns: your history, your baseline, your patterns.
Your purchase survives separately. It's tied to your App Store or Google Play account, so Restore Purchases brings it back on any device.
The read works from day one, but it's using general assumptions until it knows you.
Around day 14 it starts comparing you to your own normal rather than a default.
Around day 21 it starts noticing when your recent training has spiked against your longer-term average.
Around day 28 the baseline is full and everything is running on your own history.
The app shows you where it's up to. That's not a limitation being hidden — it's the app being honest about what it does and doesn't know yet.