Your first week with Mitta

The first time you open Mitta, it asks a short list of questions, with buttons to answer. The screen says About 2 minutes. The questions are fixed. No AI is involved at this stage.

You are asked, in this order:

• What to call you (optional) and your main goal: Build muscle, Get stronger, Lose fat, Improve fitness or General fitness.
• How long you have trained with weights: Beginner (under 6 months), Intermediate (6 months to 2 years) or Advanced (over 2 years). If you are unsure, pick the lower one. Mitta suggests moving up when you are ready.
• Which days you can train, how many minutes per workout (45, 60, 75 or 90) and where you train.
• Optional: a rough weight for about 8 reps on bench press, squat and deadlift, so Mitta can pick starting weights. This question only appears if you train in a gym and are not a beginner. You can skip it.
• Optional: any complaints Mitta should work around, and up to three muscle groups that need extra attention.
• Cardio per week and which kind.
• Your country, sex, birth year, height, weight and how active you are outside training. Mitta uses these to estimate your energy use. You must be 18 or older.
• For Lose fat and Build muscle: an optional target weight and how fast you want to get there.

If you prefer a form, tap Form at the top. It asks the same things on separate screens. At the end you see a summary. Tap a line to change it, then tap Create my program.

The number of training days sets the split:

If you have a complaint that affects training, Mitta leaves out exercises that often aggravate it. If pain lasts, see a doctor or physiotherapist.

What you see when your program is ready

The next screen is Your program is ready. It shows:

• Your week: the days with a workout, plus a few lines on why the plan looks this way.
• Your first workout, with the day it falls on, and the first exercises. Where Mitta has a starting weight it shows it. Where it has none, you see sets and reps and choose the weight yourself.
• Your daily target: calories, protein, carbs and fat.
• A target weight and an approximate date, if you gave one.

The ending has two buttons. Get started takes you into the app. View and adjust programme opens your week first. At the bottom there may be a question about notifications. You can also leave that for later.

None of this is final. You can change the days, the exercises and the targets afterwards.

Until you have done a workout and logged a meal, it shows a card called Getting started with Mitta. It reads First steps, 0 of 3 done and has three lines:

1. Do your first workout. It names the workout that is ready today, or the next one in your week. If nothing is planned, it offers a free workout.
2. Turn on notifications, for a reminder on your training days. Where your browser or app cannot do that, this line becomes Preview your first workout.
3. Log your first meal.

The steps tick themselves off when there is data. Tap the cross on the card to hide it. A message with an undo button appears.

The main tabs are Today, Week, Food, Progress and Coach. Your workouts are under Week. The plus button opens Quick add, where you can log food, start a workout, log an activity or log your weight.

Mitta also offers a short tour. You can replay it from Settings.

1. Tap the first step on Today, or open the workout under Week. You see a preview: the number of exercises, working sets and estimated minutes, with the exercises below.
2. Tap Start workout.
3. Per exercise you see a Suggestion with a weight and reps. Tap Why? to see where it comes from. The first time there is no suggestion yet. The screen says to pick a weight you can do the reps with, with 2 to 3 reps left in the tank.
4. Tap the weight and reps to set them. Tap the circle on the right to complete the set. The rest timer starts on its own.
5. When an exercise is done, Mitta asks How did the exercise go? with Easy, Good, Hard and Pain. Your answer adjusts the suggestion for next time.
6. Tap Finish at the top right when you are done.

Tap Details to add more to the next set: set type, effort, tempo, pain or discomfort, and a note. This is optional.

A few things to know on day one. A machine taken? Tap the name of the exercise and choose Swap for. Flag pain under Details. With moderate pain or more, Mitta shows alternatives and starts lighter next time. If you feel sharp pain, stop the exercise and talk to a healthcare professional.

On the summary you can add how it felt and a note, then tap Done. For a first workout the summary says Your starting point is set. Next time you see your progress against it. After a workout, if you hit the top of the rep range on every set, the next suggestion is heavier.

Open Food and pick a way to log. All of them work on every plan.

• Type it. The bar at the top says What did you eat? E.g. 2 eggs and toast. Tap the arrow and Mitta turns the text into a plate with one line per food. Check the portions, then tap the button that says how many items to log. On Free and Pro the matching is done without AI.
• Search. Tap the plus next to a meal (Breakfast, Lunch, Dinner or Snacks), then type in Search product or brand. Choose the food and the amount.
• Scan a barcode. If the barcode is not found, you can photograph the label or enter the values yourself.
• Enter it yourself. Use Log calories for something where you know the numbers, or Your product to copy values from a label.

Mitta asks which country you live in during setup. That is so it searches the food data of your country first.

Once logged, the top of the Food screen shows your calories and protein against your daily target, with a ring. Swipe a line to delete it. A message with an undo button appears. The next time you eat the same food, it is under Recent with your last amount.

Photos of your plate and reading labels with AI need Pro + AI coach.

• Weigh yourself. Use the plus button, then Log weight. Weigh in the morning after the toilet and before breakfast if you can. Mitta looks at the 7-day average. A trend needs a few measurements, so a single number says little.
• Look at Week. This is where you move a workout to another day: hold it and drag. If you miss a day, the workout can be planned again.
• Look at Progress after your first workout. Before that it is empty. Afterwards it shows strength per exercise, sets per week and your records.
• Log food on most days. Mitta works out your real energy use from what you eat and how your weight moves. It needs 10 logged days and 5 weigh-ins spread over at least 10 days. So it will not show in week one. This is part of Pro.

Mitta has three plans: Free, Pro and Pro + AI coach. Prices are not set. Mitta is in beta, as a web app for invited testers. If you were invited with a test code, Mitta tells you after login, for example Your test plan is on: Pro until a date.

Everything you need for the steps above is on Free. For the full list, see Free, Pro and Pro + AI: what is included.