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One membershipA complete sports ecosystem
Liwa is your specialist club, connecting training, nutrition, recovery and performance monitoring in one coordinated journey.
CoachingNutritionRecoveryPerformance monitoring
Recovery and adaptation
94%Training load: 340 TSSReady for peak performance
Live biometric monitoring
148 BPMZone 2 aerobic baseCadence: 178 SPM
Today's active session
Coach approved4 × 1,000 m tempo intervals
Nutrition protocol logged.
1,500+
Training hours logged
4
Specialist sports departments
100%
Data-informed planning
24/7
Ongoing monitoring and support
Why does fragmented coaching hold you back?
Disconnected coaches, nutrition plans and training logs make consistent progress and accurate assessment harder.
✕The fragmented approach
Separate, scattered costs
Pay separately for training plans, nutrition and sports consultations
Training and nutrition out of sync
Daily training intensity is disconnected from calorie intake and fatigue
No data-informed progress tracking
Rely on messaging apps and handwritten notes without training history or measurable trends
✓The integrated Liwa approach
One comprehensive membership
Access coaching, nutrition and monitoring in one place
Science-led coordination
Align training plans with your physiological needs and recovery
Continuous specialist support
Experienced coaches oversee your sessions and progress
Your training journey in four steps
1
Initial assessment
Review your sporting history, baseline indicators and goals
2
Your personal plan
Build a science-led training plan, nutrition strategy and recovery protocol
3
Train and log
Complete sessions and record feedback, sets and perceived effort (RPE)
4
Analyze and refine
Your coach reviews training load and regularly adjusts your plan
A connected athlete dashboard
Track sets, monitor heart rate and receive personal coach feedback in Liwa
Liwa training log and monitoringCurrent training block
Week three • July–August 2026
Today's session • TuesdayCoach's difficulty rating: Hard
Speed intervals (5 × 1,000 m)
Completed and logged.
Total session distance
8.5 km
Including warm-up and cool-downTarget pace
4:15 min/km
Logged in the pace tableHeart-rate zone
Zone 4
Lactate-threshold intensityPerceived effort (RPE)
8 out of 10
Athlete feedback loggedInterval sets and recovery details:
Warm-up
1.5 km easy (Z2)Intervals 1–3
3 × 1,000 m (4:15)Mid-session recovery
2 minutes of recoveryIntervals 4–5
2 × 1,000 m (4:10)Cool-down
1 km jogWeekly volume and consistency
Weekly target: 38 kmDistance completed: 32 km4 of 5 sessions
Sat
Sun
MonRest
Tue
WedPlanned
ThuRest
FriPlanned
Training load and adaptation
Weekly effort and volume assessmentToday's training load240 points
Total weekly load1,250
Fatigue statusNormal and balanced
Regularly recording RPE and session duration helps your coach tailor next week's training load to your body's adaptation.
Coach's session noteKarzan Rahimi • Running coach
Focus on maintaining a steady rhythm in sets 3 and 4. Walk gently for 2 minutes between sets. Remember your hydration protocol and 10-minute cool-down.
Workout feedback logged
A complete ecosystem for health and performance
An integrated range of professional sports and coaching services for sustainable progress
Specialist coaching
Purposeful training plans designed by experienced, leading coaches
Nutrition management
Structured nutrition plans aligned with your physiological goals and training load
Health and recovery
Monitor readiness, prevent overtraining and improve recovery
Smart performance monitoring
Analyze physiological indicators, heart-rate trends and training load
Coming soon
Coming soon…
Coming soon
Coming soon…
Start your next chapter today
Join a world of advanced sports services, professional coaches and data-informed planning with one membership.
Access your personal plan, specialist coaches and daily training tools