How Vadonaa works
You answer a few questions, get your week and train it on the days you can. Here's what happens at each step.
When you start: a few questions
I ask about your goal, your level, how many sessions you want to do each week, where you'll train and whether there's an area we should take care of.
If you mark an area, like your knee or lower back, your program is built without the exercises that load it. If your injury isn't on the list, mark “Other” and we recommend talking to a professional before you start.
Your first 14 days are free, so you can see how your week comes together: how many sessions, how many minutes and which exercises fit your equipment.
Your week, built by Vadonaa's AI
Every week Vadonaa's AI builds your program from what you did the week before: which sessions you completed and which muscles are still waiting.
It picks your exercises from the ones we've already reviewed. Sets and reps come from a table for your goal and level, and it never tells you how much weight to load: you decide when to go up.
Your new week builds itself on Sunday, and we let you know when it's ready.
If an exercise isn't at your gym, swap it for another one from the same muscle group, instantly. And if you're training at home today, the session switches to home exercises, just for today or for the rest of the week.
Your goal is weekly, not fixed days
You choose how many sessions you want to do each week and do them on whatever day works.
Half a session counts as half.
A bad week doesn't erase what you've built: the next one is built from what you did do.
Every session starts with a warm-up
Before your first exercise you get a 15-minute warm-up guide in three parts: general, mobility and specific.
It follows the joints you're working that day, and if you marked an area, it adapts: if you're taking care of your knee, for example, there's no jumping.
It's 15 extra minutes: it doesn't cut into your session or change how it counts. If something hurts, stop.