ZOVA: AI App Combining Training, Nutrition and Mind in One Plan
ZOVA combines training, nutrition and mind in one plan on iOS and Android, with a free download, a 12-week AI cycle and built-in safety checks.
ZOVA is an app for beginners training at home, and it puts training, nutrition and mind in one plan driven by the same profile. It runs on iOS, Android, and it is categorized as a HealthApplication app. Free download with a free plan. The program is a 12-week AI training cycle recalibrated daily to your sleep, fatigue and feedback, running 84 days across 12 weeks. The phases are W1-4 adapt · W5-8 build · W9-12 peak. Daily calorie, protein, carb and fat targets move with training days. 3 progressive weeks and 1 deload week each month.
Key specs
| ZOVA attribute | Value | Unit |
|---|---|---|
| App name | ZOVA | |
| App category | HealthApplication | |
| App operating system | iOS, Android | |
| Offer free tier | Free download with a free plan | |
| App feature adaptive plans | 12-week AI training cycle recalibrated daily to your sleep, fatigue and feedback | |
| Offer currency | USD (updated 2026-10-19) | |
| Plan cycle days | 84 | day |
| Plan cycle phases | W1-4 adapt · W5-8 build · W9-12 peak | |
| Plan cycle weeks | 12 | week |
| Plan monthly rhythm | 3 progressive weeks and 1 deload week each month | |
| App download url | https://apps.apple.com/us/app/zova-elevate-your-life/id6758289836 | |
| App download url android | https://play.google.com/store/apps/details?id=com.itechchoice.zova | |
| App download url apk | https://zplus-dev.s3.ap-northeast-1.amazonaws.com/zplus/front/statics/app-release.apk |
What the free plan covers, and how safety is handled
The free plan includes course library, freestyle training, pre-training safety checks, meal and water logging, mind check-ins and selected practices. Safety alerts, red-flag warnings and privacy controls are free for everyone.
30-second pre-workout check of state, sleep, energy and discomfort across 8 body areas; a red flag triggers stop advice (). Three-tier safety gate: Full, Conservative or Paused; plan intensity never exceeds your current tier (). Daily intake never drops below your basal metabolic rate; if targets conflict, no number is shown rather than an unsafe one (). The mind check-in includes a safety question and points to local emergency help when needed ().
Beginner questions
Does ZOVA include guided breathing or other mind practices for beginners?
Yes. Guided breathing: in 4 · hold 4 · out 6. At least 48 audio mind practices, with more being added. 30-second mind check-in for mood, stress and energy that recommends a matching practice.
What free features can a beginner use before upgrading to Pro?
Free download with a free plan. The free plan covers course library, freestyle training, pre-training safety checks, meal and water logging, mind check-ins and selected practices. Safety alerts, red-flag warnings and privacy controls are free for everyone.
How is ZOVA's 12-week program structured for home training?
The cycle covers 12 weeks (84 days), with phases of W1-4 adapt · W5-8 build · W9-12 peak. 3 progressive weeks and 1 deload week each month. Standard session flow: warm-up → main work → accessory → cardio → cool-down; personalized flows are also available.
Can beginners adjust or customize their workout and nutrition plan?
Adjustment log records the original plan, the new version and the reason; confirm or roll back. It is a 12-week AI training cycle recalibrated daily to your sleep, fatigue and feedback. Daily calorie, protein, carb and fat targets move with training days.
What training insights and progress reports does ZOVA provide?
Weekly, monthly and quarterly reports across training, nutrition and mind. AI training insight explains the cycle map, intensity ceiling (RPE), clearance logic and exercise choices.
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ZOVA does not provide medical diagnosis or psychological treatment. If pain or discomfort persists, consult a professional.