Roan · Your AI performance coach

Focused at work. Present at home. Physically ready for anything.

Roan is the AI performance coach built for men with demanding jobs and full lives. Every morning, it adapts your daily plan across your training, nutrition, habits, recovery, and mental skill development, so you feel and perform your best and stay healthy through the ups and downs.

Join the waitlist

A performance staff is a five to six figure investment a year. The first 25 founding members pay $25 a month.

Your staff · 5:52 AM
Building your Tuesday
Today · building
Less volume today, same intensity. Your recovery is behind.
BreakfastReminder: eat early, protein first
7:00
Mental skills lesson5 minutes before training
11:45
Full Body Strength A3 sets instead of 4 · shoulder mobility first
12:00
Breathing reset3 minutes before your afternoon meeting
2:45
Locked in · head coach signed off✓
Tap to pause · Proposed view · example data
Why Roan

You're putting in the work. You're still performing well below your potential.

You train. You try to eat well. You track your sleep. And you're still tired by 3pm, still carrying the extra ten pounds, still working around the same sore shoulder. You have a collection of apps for every domain of performance and listen to every podcast you can, but you're not getting fitter. Why?

Tuesday, September 16
5:50
Sleep5:48 AM
Sleep score 58Poor recovery. Take a rest day.
Training5:49 AM
Push dayBeat last week’s numbers.
Food5:49 AM
Calorie goalYou were 400 under yesterday. Eat more.
Mindfulness5:50 AM
Your streak is at riskTake ten minutes now.
Four apps, four answers, and none of them know about the others.

Your strategies assume that you live the life of a 20-something influencer. So your plan keeps breaking.

Static training programs assume perfect sleep, low stress, and an ideal diet, and that's not the reality of your life: a sick kid, a work trip, a launch. These are the norm, not the exception. A sleep tracker or HRV telling you that you're smoked doesn't help; it's just more noise. Your program doesn't adapt, and you don't have the time, energy, or expertise to know how to adjust, so you push through and get hurt, or you fall off. Every setback costs you weeks of progress, and you start again from behind.

You are one system. How you slept changes how you should train. Work stress changes how fast you recover. Treat each piece alone and you play whack-a-mole: a supplement for poor sleep, pre-workout to power through, increasingly complex warm-ups because something always hurts.

Alone · four apps, four answers
Tuesday, September 16
5:50
Sleep5:48 AM
Sleep score 58Poor recovery. Take a rest day.
Training5:49 AM
Push dayBeat last week’s numbers.
Food5:49 AM
Calorie goalYou were 400 under yesterday. Eat more.
Mindfulness5:50 AM
Your streak is at riskTake ten minutes now.
Roannow
Yellow day · your plan is readyLess volume today, same intensity. Your recovery is behind.
7:00Breakfast · protein first
11:45Mental skills lesson · 5 min
12:00Full Body Strength A · 3 sets, not 4
2:45Breathing reset · 3 min

Four problems, four fixes. None of them talk.

A year · the same three setbacks
A plan that doesn't adaptRoan
Weeks spent getting back to where you were
39 of 52A plan that doesn't adapt
12 of 52Roan

Two plans. The same three setbacks.

Illustration · not data
A year · 52 weeks · the same three setbacks
A plan that doesn't adapt13weeks of progress
Roan40weeks of progress
Making progressGetting back to where you were
Tweaked backWork tripHolidays

Two plans. The same three setbacks.

Illustration · not data
Every morning

Roan reads your readiness, then adapts your plan.

Thirty seconds. Your sleep and HRV come in from your watch, if you wear one. You rate your energy, your stress, your soreness. Roan makes the call and tells you why.

‹The numbersBack to talking
Duration
−5.83 h+from your tracker
HRV
52ms · from Apple Health
Sleep
12345
restlessdeep
Energy
12345
drainedenergized
Stress
12345
frazzledcalm
Soreness
12345
beat upfresh
Food
12345
grab-and-gowhole foods
Make the call
Today's call
Yellow day

Today, adjusted
Drawn from the app · four example nightsTap a night

Push when you can. Hold when you can't.

You set the days you can train around work and family. Green or yellow, you train. Red, you recover and the session moves to a better day. The sessions build on each other, so a missed day slides, it does not get crammed in or thrown away.

On a red day Roan swaps the session for a recovery workout: a mobility circuit built from your movement screen, which checks you from the ground up, plus a little cardio. It sounds soft. You come out feeling better than you went in, and Thursday’s session is still on. The right stress, in the right amount, at the right time.

The old you would have trained anyway. Buck up and do it. You will never make yourself in a day, but you can break yourself in one.

A red morning · the real call, recorded in the app

You get the final say: keep the session or take the swap.

The coach · Director of Performance

Elite athletes get this from a staff. You get it from Roan.

Its only job is to make sure what you do today moves you toward a healthier, stronger, higher-performing version of yourself, even when you didn't get enough sleep or had a rough day at work.

Roan has three questions for you every morning: what is it, what are you going to do about it, and why does it matter. It catches what you can't, because you have your own biases. It sees the whole picture, this week and this year, and it keeps one question in front of everything: what is limiting you right now?

The default is to push harder. Nobody defaults to doing less now so you can do more later. That is what the staff is for.

Recovery
ReadinessHolding
7 days4 weeks3 months

11 green, 14 yellow, 3 red in 4 weeks. One fewer yellow or red morning than the 4 weeks before.

What drives it, ranked by impact
2 of 5 in range
One board. Every coach works from it.Drawn from the app · sample dataTap a driver
The coach · Test, then plan

We test. We do not guess from a questionnaire.

You start with an assessment. The results become your profile across strength, conditioning, movement, athleticism and body composition. Your lowest area is your limiter, the thing holding the rest back. That is where the work goes first. When it improves, something else becomes the limiter, and the plan moves with it.

The first assessment tells you something you did not want to hear: strong where you have always trained, weak where you have been avoiding. It is a mirror.

It also catches the small things. A limited overhead reach is why Tuesday's plan opened with shoulder mobility.

Then the plan changes. Conditioning more than once a week. Athletic work in small doses: skipping, jumping, change of direction. Full-body sessions where every part sets up the next, so you get stronger and more mobile in the same hour. Weights go up only after you have handled the last few weeks well.
Assessment · Session 1
Trap-Bar Deadlift3 × 295 lb
VO2 Max41
Line Hops20 reps
Split-Squat Iso Hold2:20
Toe TouchPass
Overhead ReachLimited
Strength0
Athleticism0
Conditioning0
Your limiter · the work starts here
Movement0
Body composition0
Your first weeks
Conditioning first.
Drawn from the app · example scores
Your year · One result, and the few things that move it

A year, one week at a time.

Pick what matters most to you. Roan tracks that result, and the two or three things you do each week that move it. Example numbers.

Months 1 to 4 · Consistency

By month three, you stop deciding whether to train.

Months 5 to 8 · Body composition

Getting leaner, even with setbacks.

Months 9 to 12 · Foundation

A bigger foundation makes you harder to break.

Your goal · More energyExample
Consistent. Clearer by 3pm.
Energy · your morning check-inWeeks 1 to 17 · average2.6 of 5
What moves it · week 1 → week 17
Sleep6h 50from 6h 05
Food score78from 54
Sessions3 of 3from 1 of 3

Sleep is up forty-five minutes, the food score is up twenty-four points, and every session is done. Your morning energy is following.

Body fat down ten points.
Body fat · measured every weekWeeks 1 to 3524% body fat
What moves it · month 4 → month 8
Food score76from 68
Sessions, sick weeks2 of 44 of 4 in a normal week

Two weeks sick on the road. Two short sessions a week and a hike, and you held. Nothing to start over.

Your weakest area caught up.
Conditioning · your weakest on day 1Day 1 → day 27061 of 100
Five areas · of 100Day 1 → Day 270
Strength
8288
Athleticism
6880
Conditioning
6182
Movement
6779
Body comp
6681
Your heart · day 1 → day 270
Resting heart rate57from 66
HRV · ms60from 48

Conditioning went from your weakest area to one of your best, 61 to 82. Every other area moved too. Movement is next.

The first thing that moves is not the mirror. It is the morning: the check-in done, the sessions done as they come, two habits kept.

Then you get sick on a work trip. For two weeks you do two short sessions a week and a hike. You don't beat yourself up, because you know exactly what to do next: follow the plan.

Aging tends to happen in leaps, where one bad event leads to a big loss in function. The broader your base, the more reserve you have when that day comes.

Where it comes from

Built for chaos, not for perfect conditions.

Jonathan Pope
Jonathan PopeCo-founder

The method comes from Jonathan Pope. More than 20 years of coaching, much of it preparing men for Special Operations selection. A selection candidate has to perform whatever the day demands, on bad sleep, with incomplete information, under stress, for weeks. That is a closer match to your life than any sport.

Other people rely on you, and it's your job to be capable for them when they need you. Who would you be with the confidence that, whatever the week throws at you, you could still perform? An asset to the people around you, not a liability.

Read our philosophy →

One year in

The work finally shows. You're performing at your potential.

All the things you say you will do when you have time. You can do them now, and still do them at sixty.

WorkYou think as clearly at 4pm as you did at 9am.
HomeEnergy and presence for your family at 6pm.
AnythingYou sprint without pulling a hamstring, ski without thirty minutes of mobility first, run the 10k with your wife.
The year · every systemExample
In the best shape of your adult life.
Your numbers · day 1 → day 365
Energy4.3/5from 2.6
Calm3.9/5from 2.4
Fresh, not sore4.2/5from 2.8
Sleep7h 20from 6h 05
Resting HR54from 66
HRV · ms64from 48
Body fat13%from 24%
Lowest area85from 61
Every number better. The first three come from your check-in.

Fitness is not enough if you fold when things get hard, so you trained the mind along with the body. Calm under pressure carries over: to work, to your marriage, to being a father.

If you are reading this at sixty: start now. You will not get more adaptable, more skilled or more athletic by doing what you have always done.

Join · The founding beta
$25a month

A performance staff, for $25 a month.

The first 25 founding members pay $25 a month, locked for as long as they stay, because this should reach men who would never hire a coach. After them, $50.

The first week

Week one: the assessment if you are ready for it, training if you are not. Roan starts learning you: your history, your sleep, your food. Small changes first. In the weeks after, you move better and have more energy late in the day.

You get
  • Zach MobiusJonathan PopeA one-hour weekly group call with both founders, Zach Mobius and Jonathan Pope.
  • The app on your iPhone.
  • Onboarding and the assessment.
  • A plan built on your profile, adapted every morning.
  • Nutrition and habit coaching. Mental skills.
  • The retest at 90 days. Billed monthly. Cancel any time.

Nothing to pay now. You join the founding list, and we write to you when the beta opens. From then, $25 a month for the first 25 members, $50 after that. Cancel any time.

Before you join

Seven things men ask first.

What happens after I join?

You go on the founding list. When the beta opens, you get the app and your first weekly group call with both founders.

How much time does it take?

The check-in takes about 30 seconds. You choose three to six sessions a week, 45 to 75 minutes each, and Roan builds the plan around that.

Is this just ChatGPT with a fitness prompt?

No. The methodology is Jonathan's. It isn't a series of AI prompts; it's a logic engine coded from the ground up from twenty years of coaching. AI helps communicate the plan to you every day and looks for patterns. Every decision comes from that engine. The AI explains it.

Do I need a wearable or special equipment?

No wearable needed. If you have one, Roan reads your sleep and HRV through Apple Health, and Whoop, Oura and Garmin work through it too. If your device does not share a number there, you enter it in the check-in. A normal gym to start.

Can I cancel?

Yes, any time. It is billed monthly: $25 a month for the first 25 founding members, locked for as long as they stay, and $50 after that.

What happens to my health data?

Your health data is yours. We delete your account whenever you ask.

Will it make me chase numbers?

We measure progress, but the goal isn't arbitrary fitness metrics. Your outputs will rise across the board without chasing them directly because we train the qualities that underpin performance without overspecializing. This keeps you well-rounded, healthier, and performing well in the things that matter to you.