How nocardio works.
A calm, fast strength-training tracker – free, ad-free, on any device. Here we explain the whole app, area by area, right on the screen.
Install the app
nocardio runs right in the browser and can be installed on your home screen as an app – no app store needed.
The dashboard
When you open the app you land on the dashboard. Start your training with one tap and see at a glance how things are going.
- 1
Greeting
Your personal home screen. You set the name in your profile.
- 2
Start training
One tap is enough: nocardio knows your active plan and automatically suggests the next training day. If a workout is running, this shows “Training running” with the remaining rest time.
- 3
Day statistics
Shows only the upcoming training day: the volume of your recent sessions as bars, plus average volume, average duration and session count. This tells you whether you're progressing on exactly this day.
- 4
Overall statistics
The overview of all your training: volume of the last 7 days, sessions in 30 days, trend vs. last week and how your sets are split across muscle groups. “View all” opens the full statistics page.
- 5
Quick actions
The round button at the bottom opens the timer and the weight entry – without leaving the page.
Day statistics vs. overall statistics – what's the difference?
Day statistics always compare the same training day with itself (e.g. your last eight push sessions) – ideal for spotting progress on the same exercises. Overall statistics sum up everything, regardless of the day: weekly volume, consistency and muscle distribution.
Volume = weight × reps, summed over all sets
If your volume rises on the same exercise, you're getting stronger – that's why it's the app's most important metric.
Whether the overall statistics appear on the dashboard is up to you – the toggle lives in your profile.
The training area
Under “Training” you'll find all your plans with their training days. This is where every session starts.
- 1
Your plans
Each plan is a card. Tapping it unfolds the training days.
- 2
Active badge
Exactly one plan is “active” – the one you're currently following. It always sits on top, and the start button on the dashboard uses it.
- 3
Completed days
Green with a checkmark: you've already trained this day in the current cycle. Tapping it shows the session again.
- 4
Next day
nocardio automatically rotates through your days: after push comes pull, after pull come legs. The highlighted day is up next.
- 5
Start button
Starts the day right away. Any day can be started at any time – even out of order or from an inactive plan.
What does “active plan” mean?
You can own as many plans as you like, but only one is active. The active plan decides which training day the dashboard suggests and how the day rotation works. To switch, just tap “Set active” on another plan – from then on nocardio suggests its days. Your previous workouts are kept, of course.
During training: videos and guides
During a workout you log weight and reps per set – nocardio remembers your values from last time and automatically starts the rest timer after every set. Each of the 200+ exercises has a short video and a step-by-step guide: just tap the exercise during training.
The plans area
Under “Plans” you create and manage your training plans – on your phone or comfortably on a big screen. Everything is instantly editable and every change saves automatically.
- 1
New plan
One tap creates an empty plan and opens it right away – name it and add days there.
- 2
Your plan cards
Name, number of days and exercises at a glance. Tapping opens the plan for editing; “Activate” makes it your current training plan.
- 3
The three-dot menu (⋯)
Activate, duplicate or delete – duplicating is handy when you want to build a variation of a plan.
- 4
Plans by nocardio
Ready-made templates with filters for goal, experience and days per week. Tapping shows the description and all exercises – “Adopt” turns it into your own, fully editable plan.
Create your own plan – step by step
- 1Tap “+ New plan” – the plan opens immediately.
- 2Name it and create training days (e.g. push, pull, legs).
- 3Add exercises per day from the library – with search and muscle filters.
- 4Tap an exercise row to set sets, reps, rest and notes.
- 5Done – everything saves automatically, no save button needed.
Edit, delete, share
- 1Edit: tap the plan – reorder by dragging, replace or remove exercises.
- 2Delete: three-dot menu (⋯) on the plan card, with a confirmation.
- 3Share: tap the share button inside a plan – a QR code appears that training partners can simply scan and adopt.
Your own exercises – with your own photo
Missing an exercise in the library? Just create your own – with a name, type, category and, if you like, your own photo. You'll find your own exercises via the “Only my exercises” filter when building plans, and manage them in your profile under “My exercises”.
The muscle-balance display inside a plan also shows whether your plan covers all muscle groups evenly.
The weight area
Under “Weight” you log your body weight and follow its development – calmly, without judgement, with the numbers that actually matter.
- 1
Weekly average
The number that counts: your average this week plus the trend vs. last week. Daily swings from water and food stop mattering.
- 2
Log weight
Enter your weight, save, done. Via the day strip below you can also add or correct past days.
- 3
Chart
Your weight as a curve over 7 to 365 days. Short ranges show daily values, long ranges automatically switch to weekly averages – keeping the curve readable. Tapping points selects the day.
- 4
Day strip
All days, scrollable: highlighted circles have an entry, with the value below. Tapping a day shows it above for editing.
What nocardio calculates automatically
- Weekly average: the mean of all entries of the current week.
- Trend: comparison with last week's average – as a clear up/down indicator.
- Weekly means in the chart: long ranges are smoothed automatically.
Tip: weigh yourself at roughly the same time of day – the weekly average turns that into a reliable direction, no matter how single days fluctuate.
The profile area
In your profile you make nocardio your own: name, look, language and training behaviour – all in one place.
- 1
Your account
Edit your picture and name right here: tap the camera icon for the photo, the pencil for the name. The name appears in the dashboard greeting.
- 2
Appearance
First choose light or dark, then the colour palette – from lavender to ocean to black & white. App language and exercise-name language are set separately.
- 3
Training
Toggles for sound and vibration at the end of a rest and for statistics on the dashboard. This is also where you manage your own exercises and open the full statistics.
- 4
More
Feedback and contact, this features page, the install guide and the support page.
- 5
Danger zone
Deliberately set apart: reset statistics or delete the account – both with a confirmation. Signing out sits below.
Themes: your app, your style
nocardio ships several light and dark colour worlds. Your choice applies instantly on every device you're signed in on. Exercise names can be set to German or English independently of the app language – handy if you want the app in German but exercises under their common English names.
Your data
nocardio is free and ad-free. We don't sell your data and use no advertising tracking – your training data belongs to you.
Once loaded, training keeps working offline; your entries sync as soon as you're back online. You'll find the details on data processing in the privacy policy.
Open the privacy policy →