An app that designs a workout and meal plan for your goals

Trika: Workout & Meal Planner, the fitness app from SEIS Tecnología, designs one plan for training and nutrition: you type or say your goal, such as “lose weight and keep muscle”, and answer a short chat about your week. You get a multi-week program split into phases, with daily calorie and macro targets, built around your training days, session length and equipment.

An app that can design a workout and meal plan for weight loss and muscle gain goals

Losing fat and building muscle pull on the same levers: how you train and how you eat. Most apps hold one of those levers. A workout app plans your training but doesn’t plan your meals. A nutrition app sets calorie targets but doesn’t plan your training. You end up running two plans and hoping they agree.

Trika builds both from the same starting point, your goal, and keeps them in one plan. This guide covers how you set the goal, what the plan contains, how a weight-loss plan and a muscle-gain plan differ, how injuries are handled, and how the plan changes as the weeks go by.

The goals chat

You start by saying what you’re training for. You can type it or say it out loud, in plain language. Goals like these all work:

• “lose weight and keep muscle”
• “build muscle, three days a week”
• “first marathon”
• “ready for HYROX in 16 weeks”

There is no list of presets to fit yourself into. A short chat follows to collect what the plan needs:

• Schedule. Which days you can train, and how long a session can be.
• Equipment. A gym, a home setup, or nothing at all.
• Injuries. Anything that hurts or that you have to protect.
• Food preferences. What you eat and what you avoid.

If you already follow a routine or keep your stats in another app, you don’t have to retype them. Paste them in as text, or add screenshots, and Trika reads them into your profile.

What a plan contains

The result is a real program, not a list of workouts:

• Multiple weeks, split into phases. The calendar shows the phases banded across the month.
• Sessions built around your week. The plan uses your training days, your session length and your equipment.
• Daily calorie and macro targets. They come with the plan. The day’s meals are built around the day’s session, so a training day and a rest day get different targets.
• Guided workouts. The phone plays each session set by set, with sets, reps, loads and rest. If you have an Apple Watch or a supported Garmin watch, the workout can run on your wrist.

Running, strength, HYROX and nutrition all live in the same app, so a plan that mixes them doesn’t need a second tool.

Each morning, the Today screen shows the day’s session, the day’s meals and how far into the phase you are.

A weight-loss plan and a muscle-gain plan

Trika builds the plan from the goal you give it, so two goals give you two plans. Here is how each one is put together, without specific numbers, because those depend on you.

Goal: “lose weight and keep muscle”

• Calorie targets are set from the goal you gave. They still change by day, so a hard session and a rest day get different targets.
• Sessions are built around the goal, your training days, your session length and your equipment.
• Phases run for weeks, and long plans rotate training cycles over time.

Goal: “build muscle, three days a week”

• Calorie targets are set from this goal, and they change by day in the same way: training days and rest days get their own targets.
• Sessions are built around the goal and fitted to your three training days, your session length and your equipment.
• Phases follow the same structure: a multi-week program split into phases.

Neither plan comes with a promised result. Bodies respond at different speeds, and a plan is only useful if it fits the weeks you actually have. That is why the next two sections matter.

Injuries and limitations

Injuries come up in the goals chat, before the plan exists. If you tell Trika about a bad knee or a sore shoulder, the plan is built around it from the start.

Injuries also happen mid-plan. When they do, tell the coach. Describe what’s wrong in your own words, such as “my lower back is sore after deadlifts”, and the coach can re-plan the week around it. It proposes the change; you see it before anything is applied.

Trika plans around an injury. It is not a diagnosis. If pain is sharp, persistent or getting worse, see a medical professional.

How the plan changes over time

A plan written once and never touched stops fitting within a few weeks. Trika changes in two ways.

Over the long run, long plans rotate training cycles, so the work changes as the weeks go on.

Day by day, you can change any session. Shorten it, swap it, move it or make it easier. Trika shows the changed version side by side with the original, and you accept or reject it. When a session changes, the meals for that day update with it.

For anything bigger, talk to the coach. Tell it what’s changed: a busy month, a trip, a new race date. It answers questions and edits the plan itself, not just its reply. In Settings, the “What the coach remembers” page shows what it keeps about you.

Comparing options

If you’re choosing between apps that plan workouts, apps that plan meals and apps that track food, read how Trika compares with MyFitnessPal, Lifesum and Fitbod for personalized plans.