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Health Plans

Your personalised plan
powered by AI

Choose from plans designed by experts and personalised by AI. Each one adapts to your goals, level and lifestyle.

Exercise + Nutrition + Mindset

Body Free: Get Fit at Home with No Equipment

An 8-week plan to get fit from your living room with no weights or machines – just your bodyweight and a mat. Triwell’s AI adapts every session to your level with fortnightly tests, while a real nutritionist oversees your meal plan and a habits module helps you crack the hardest part of training at home: sticking with it. Meet WHO recommendations for activity and strength each week, with safe progressions suitable for all abilities.

8 weeksModerada

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Exercise + Nutrition + Mindset

Gym From Scratch: Your First 8 Weeks

An 8-week plan designed for your first day at the gym: you’ll start on resistance machines to learn movements safely, then progress to free weights at your own pace, with your form checked by a coach. Triwell’s AI adapts the routine to your schedule, your gym, and your true level, and adds simple nutrition habits alongside targeted support to help you feel confident in the gym. Because the main challenge for beginners isn’t the routine itself—it’s sticking with it beyond week nine.

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Training + Nutrition

Intermediate Hypertrophy: Science-Driven Muscle

A 12-week block designed for those with 1-3 years of training who’ve stopped progressing with generic routines. Three periodised mesocycles with twice-weekly muscle group frequency, self-regulated double progression using RIR, and programmed deloads. Choose between a 4-day upper/lower split or push pull legs, depending on your schedule. Triwell’s AI adapts your plan to your equipment and calendar, while a real coach and nutritionist review your progress and diet every mesocycle.

12 weeksExigente

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Mental + Exercise + Nutrition

Active Calm: Whole-Life Plan for Managing Anxiety

An 8-week programme addressing the three evidence-backed fronts for anxiety: cognitive-behavioural approaches, exercise tailored to WHO guidelines, and a Mediterranean-style diet that supports the gut-brain connection. Triwell’s AI personalises your plan and a real professional fine-tunes it with you week by week. Track your progress with clear, objective data—not just feelings.

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Complete Plant-Based Nutrition

An 8-week programme designed to take your plant-based eating from guesswork to confidently balanced. You’ll learn how to get enough protein, iron, B12, calcium and omega-3s, with weekly menus, batch cooking guidance, and a supplement routine validated by a dietitian. Triwell’s AI personalises the core plan for you (vegan or vegetarian, allergies, schedule), and by the end you’ll have the skills to create your own menus with confidence.

8 weeksModerada

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Exercise + Nutrition + Mental

360 Fat Loss: Strength, Nutrition and Habits

Losing fat isn’t about endless cardio or restrictive diets: it’s a three-pronged approach. Over 12 weeks, you’ll combine strength training as your foundation, a Mediterranean diet with a moderate calorie deficit and adequate protein, plus psychological tools to help manage emotional eating. Your plan is generated by Triwell’s AI using your data and overseen by real trainers, nutritionists and psychologists.

12 weeksModerada

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Nutrition + Exercise + Mental

Sustainable Weight: Lose Body Fat Without Regaining It

Sustainable Weight is a 16-week programme to lose weight without the rebound effect: a moderate calorie deficit on a Mediterranean-style diet, progressive strength and cardio exercise, and psychological work to address emotional eating. Triwell's AI generates your menu and training each week, with a registered dietitian-nutritionist reviewing your progress and tailoring the plan with you. No miracle diets, no forbidden foods, and a final phase focused solely on maintaining your results.

16 weeksModerada

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Mental + Exercise + Nutrition

Sleep Reset

Sleep Reset is an 8-week programme for adults who struggle with sleep—whether it’s falling asleep, waking in the night, or starting the day tired. The core is inspired by CBT-I, the leading insomnia treatment according to top scientific bodies, backed by regular aerobic exercise and a realistic chrononutrition plan. AI tailors this to your sleep type, schedule, and fitness level, while a professional reviews your sleep diary and adjusts your plan each week.

8 weeksModerada

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Exercise + Nutrition + Mindset

From Zero to 5K/10K: Start Running

A 12-week plan to take you from not running at all to completing your first 5K, with the option to progress to 10K. It uses the run-walk method (the proven approach made famous by Couch to 5K), injury-preventing strength training, realistic nutrition guidance, and habit-building tools to tackle the real challenge for beginners: giving up. AI personalises it to your age, fitness and schedule, with real professionals monitoring your progress.

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Exercise + Nutrition + Mind

Strong and Steady 65+

A 12-week multicomponent exercise programme for over 65s: strength, balance and walking with gentle progression, always near a support. Includes a Mediterranean meal plan rich in protein to help prevent muscle loss, along with psychological support to tackle fear of falling. A professional tracks your progress, and the app measures your improvement with functional tests every 4 weeks.

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Exercise + Nutrition + Mental

Blood Pressure in Check: The DASH Approach

A 12-week programme addressing high blood pressure from three angles: the DASH diet, adapted for our Mediterranean cuisine, planned exercise based on the latest European cardiology guidelines, and breathing and mindfulness techniques to manage stress. Triwell’s AI adjusts your plan to fit your medication, starting level and numbers, and health professionals oversee every stage. This complements your medical treatment and never replaces it.

12 weeksModerada

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Nutrition + Exercise + Mental Health

Menopause in Balance: Nutrition, Strength & Calm

Menopause changes your body: more abdominal fat, less muscle and bone, hot flushes and worse sleep. This 12-week plan combines a Mediterranean diet high in protein and calcium, strength training to protect muscle and bone, and targeted cognitive behavioural therapy for hot flushes, sleep and mood. A registered dietitian leads your progress, supported by a trainer and psychologist, while Triwell’s AI adapts the programme to your symptoms, preferences and available equipment.

12 weeksModerada

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Exercise + Nutrition + Mental

Opositor 360: Elite Physical Testing

A 12-week plan for firefighter, National Police, Civil Guard, and local police candidates facing elimination physical tests. Combines block-periodised concurrent training, performance nutrition focused on strength-to-weight ratio, and performance psychology for your big day. AI adapts your plan to your target physique, current performance versus official standards, and your study hours, all under professional supervision.

12 weeksExigente

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Mind + Exercise

Exam Mindset: Build Mental Stamina and Boost Your Energy for Competitive Exams

Preparing for competitive exams is a marathon won by mindset as much as knowledge. Exam Mindset blends proven cognitive-behavioural techniques and mindfulness, tailored to exam situations, with an exercise routine designed to fit into 6-8 hour study days. Triwell’s AI adapts your plan to your exam, study phase and anxiety level, with a professional reviewing your progress each week.

12 weeksModerada

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Exercise + Nutrition + Mindset

Insulin Resistance: 360 Plan

A 12-week programme for adults with insulin resistance, prediabetes or metabolic syndrome who want to change course with sustainable habits, not miracle diets. It brings together strength and aerobic training, Mediterranean-style eating and work on sleep and stress, in line with leading diabetes prevention programmes. AI adapts the plan to your level, blood results and schedule, and a team of nutritionist and trainer review it with you each week.

12 weeksModerada

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Exercise + Nutrition

A Rueda: Amateur Cycling — Get Ready for Your Gran Fondo

A 12-week plan for amateur cyclists aiming to complete a 100-200 km sportive or gran fondo without sacrificing work or family commitments. Combines 80/20 polarised training, cyclist-specific strength work and periodised on-bike nutrition, all AI-tailored to your real available hours and overseen by professional coaches and nutritionists. Because ‘bonking’ isn’t about weak legs – it’s about missing a plan.

12 weeksExigente

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Exercise + Nutrition + Mental Wellbeing

Active Motherhood: Pregnancy & Postnatal Plan

The only Spanish-language plan combining trimester-specific safe exercise, postnatal recovery with hypopressives and pelvic floor, pregnancy nutrition based on SEGO guidelines, and perinatal mental health. AI tailors everything to your week of pregnancy or postnatal stage and type of birth, with real trainers, nutritionists and therapists behind it. Always as a complement to your midwife or gynaecologist’s care, never as a replacement.

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Nutrition + Exercise

Clean Bulk: Nutrition to Build Muscle

If you eat a lot but can't put on weight, the issue isn't your body—it's your approach. Clean Bulk is a 12-week plan that calculates your calorie surplus, distributes your protein, and adjusts your calories every two weeks based on your actual weight trend. Triwell's AI creates your meal plan and a registered dietitian-nutritionist checks every adjustment, combined with a strength protocol to ensure what you eat becomes muscle.

12 weeksModerada

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Exercise + Nutrition + Mindset

21K Journey: Your Complete Half Marathon

21K Journey is a 12-week programme to take you from the 10K distance to your first half marathon, or to target a PB if you've run one before. The plan uses 80/20 polarised running, two strength sessions a week, phased nutrition, and mental preparation for race day. AI adapts everything to your true ability, and your progress is reviewed by a coach, nutritionist, and sports psychologist.

12 weeksExigente

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Exercise + Nutrition

Pádel Fitness: more power, agility, and injury-free play

A 12-week pádel fitness plan that develops what your matches don’t: strength, rotational power, agility, and protection against common elbow, shoulder, lower back and calf issues. Triwell’s AI tailors it to your skill level, match days, and injury history – and a real coach oversees every tweak. Includes nutrition and hydration guidance to help you perform on court and recover better.

12 weeksModerada

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Exercise + Nutrition + Mind

Reset Burnout: Reclaim Your Energy

If you’ve been running on empty for months, can’t switch off from work and sleep poorly, this plan tackles work stress from all three angles at once: gentle, progressive movement, energy-stabilising nutrition and mental strategies for setting real boundaries. A registered psychologist reviews your initial screening and approves your pathway, while AI adapts each week to your actual schedule. No streaks, no guilt, and automatic scaling down when you have a tough week.

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Exercise + Nutrition + Mindset

Total Transformation: 90 Days

A 13-week plan mixing strength, cardio, nutrition education and mindset work to deliver visible, sustainable results. AI personalises your programme to your ability, equipment and schedule, while a professional team monitors your progress and fine-tunes every stage. No crash diets or outlandish promises—just real, data-backed progress.

13 weeksModerada

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