VOLUME I — STRENGTH × AI
REC · 00:14
FRAME 0824

Lift like
someone is watching.

Set it down, lift. FormLox scores every rep on depth, bar path, and tempo. Ask your coach what's next — it already watched.

0
Body joints tracked per rep
0fps
On-device recording, zero cloud
No wearables. No uploads.
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WHAT WE SCORE
DepthBar pathSymmetryLockoutKnee valgusBack angleWrist stackVelocity lossReps in reserveTime under tensionConcentric velocityEccentric durationRep durationSticking pointTempo
DepthBar pathSymmetryLockoutKnee valgusBack angleWrist stackVelocity lossReps in reserveTime under tensionConcentric velocityEccentric durationRep durationSticking pointTempo
DepthBar pathSymmetryLockoutKnee valgusBack angleWrist stackVelocity lossReps in reserveTime under tensionConcentric velocityEccentric durationRep durationSticking pointTempo

AI-powered form analysis

Every rep,
analyzed.

FormLox tracks bar path, joint angles,
tempo, and more — in real time as you lift.

Load

50 kg

Reps

3

RPE

5.0

Est 1RM

55 kg

TUT

11.6s

Bar Path

100%

Vertical Range

17.4%

Lateral Drift

10.2%

Knee Angle

170°

Min Depth

41°

Avg Depth

43°

Max Ext

170°

Tempo

↓ Eccentric (load)

2.2s

↑ Concentric (effort)

1.6s

Per-rep breakdown

R1
2.5↓ / 1.6↑
R2
1.9↓ / 1.9↑
R3
2.3↓ / 1.5↑

Time Under Tension

11.6s

set total · avg 3.9s/rep

6.7s eccentric↓
4.9s concentric↑

R1

4.1s

R2

3.8s

R3

3.8s

Lockout Quality

Mostly locked out

—

R1

160°

—

R2

158°

—

R3

162°

● 3 Partial — hip extension incomplete at lockout

Target: ≥ 170°. Focus on squeezing glutes at the top of each rep.

Depth Consistency

91

%

Consistent
R143° at depth
R245° at depth
R341° at depth

Avg Depth

43°

Std Dev

±2°

L / R Symmetry

97

%

Excellent
R1L 48% · R 52%
R2L 51% · R 49%
R3L 49% · R 51%

Avg Left

49.3%

Avg Right

50.7%

Concentric Velocity

0.42

m/s peak

Velocity decreasing across reps — signs of fatigue onset

R10.42 m/s
R20.38 m/s
R30.35 m/s

Peak

0.42 m/s

Average

0.38 m/s

Key Insights

↗

Consistent depth

Great knee alignment.

◎

Bar path stable

Minimal lateral drift.

⏱

Tempo control

Optimal tempo range.

Progress

Your progress,
measured to the decimal.

Every set, every rep, every session — tracked automatically so you always know exactly where you stand and what to do next.

Est. 1RM · Squat

92.5 kg

↑ 12.8 kg · 8 sessions
PR

8 sessions · started at 79.7 kg

8 wks ago

79.7 kg

→

Today

92.5 kg

+16%stronger in 8 sessions

See exactly how much stronger you've gotten.

Session by session. Not just a feeling.

Weekly Volume

1,240 kg

↑ 12% vs last week

M

T

W

T

F

S

S

Form Score

84/100Consistent

Velocity Loss · Readiness

Push <15%MaintainRest >25%
Current: 18% vel. lossMaintain zone

Know when to push harder. Know when to back off.

Fatigue tracked by velocity, not guesswork.

Training Streak

12

weeks

4 wks agotoday

Your squat progress

Session 179.7 kg
Session 383.5 kg
Session 688.0 kg
Session 892.5 kg

Next session

95 kg

↑ +2.5 kg

Why it works

Progressive overload, tracked automatically.

FormLox knows exactly when you're ready to add weight — and tells you how much.

Velocity & Fatigue

18%

avg vel. loss

~2 RIR

last session

L / R Symmetry

97

/100

Balanced
Left 49%Right 51%

This Week

4

Sessions

1,240 kg

Volume

+12%

vs Last Wk

✦
AI Coach Note· Session #47 · Squat · Today
Improve

Lockout incomplete — drive hips forward and squeeze glutes at the top.

Watch

Velocity dropped 0.42 → 0.35 m/s. Consider a lighter final set.

Great

97% L/R symmetry — your most balanced session yet.

Sessions analyzed47
Avg form score81/100
Consistency96%
PRs this month3
Avg quality8.4/10
Best streak12 wks
Avg RIR2.1

Your AI coach reviews every session.

No guesswork on what to do next.

Progressive overload, automated.

Tells you when and how much to add.

Form analyzed. Every rep.

Bar path, angles, tempo — captured live.

Know before you walk in.

Readiness score before every session.

Your AI coach never misses.

Personalized notes after every session.

Sessions Tracked

47

PRs This Month

3

You're getting stronger, and you can prove it.

Every session logged. Every milestone tracked.

Metrics Per Set

8+

More data per set than most labs can capture.

Bar pathJoint anglesVelocityTempoSymmetryForm scoreRIREst 1RM
AI Coach

Ask anything.
It already knows you.

FormLox remembers your diet, injuries, and training history. Every answer is personalised to you — no setup needed.

✦

Coach Lox

Knows every rep you've ever done

Hey! I can help with form tips, workout ideas, and recovery advice. Ask me anything.

What all can you do for me?

Here's what I'm here for: · Workout plans — built for your goal, with sets, reps, tempo, and rest · Meal plans — around your diet type, macros auto-set · Injury risk — spotted from your session data, early · Recovery guidance — mobility, deload, targeted rehab · Anything fitness — form, nutrition, sleep, stress I already know your training history and preferences. Just start asking.

I have paneer, give me a quick high protein recipe — under 10m

You've saved vegan as a diet preference, but this request asks for paneer. Should I allow that as a one-off exception, or keep it vegan and give you an alternative instead?

One-off exception
Keep it vegan

Keep it vegan and give me an alternative

Diet DraftCurrent
#3F39B112

Built for

Keep it vegan and give me an alternative

Plan summary

Initial version saved. · Macros set to 500 kcal · P25 C40 F20

High Protein Vegan 10-Minute Meal Plan

500 kcal · P25 C40 F20

A quick and nutritious meal plan for vegans looking to boost their protein intake.

Meals

Tofu Stir Fry

500 kcal · P25 C40 F20

Press and cube firm tofu. Stir fry in sesame oil with bell peppers and broccoli on high heat. Add soy sauce, minced ginger, and garlic. Cook 5 min.

Protein Smoothie

126 kcal · P27 C4 F0

Blend 1 scoop plant protein with banana, 200ml oat milk, and 1 tbsp peanut butter. Add ice and blend until smooth.

Also give me a chest workout

Workout DraftCurrent
#8CDBA6F8

Built for

Give me a chest workout

Chest Workout

Building chest muscle · 1 sessions

Day 1 - Chest

Focus on proper form and controlled tempo.

· Barbell Bench Press 3×8 · 2-1-1 · 90s rest

· Incline Dumbbell Press 3×10 · 2-1-1 · 60s rest

· Cable Flyes 3×12 · 2-1-1 · 60s rest

My shoulder hurts, should I train upper chest today?

I'm sorry you're dealing with your shoulder. Before I suggest anything around training, I want to make sure I don't make it worse. Is this a current issue, a past issue, or something that keeps coming back?

Current issue
Past issue
Recurring problem

Current issue

How severe does it feel right now: mild, moderate, or severe?

Mild
Moderate
Severe

Moderate

Would you like me to save this for plan making later, switch to a shoulder-safe upper body session, or stop here for now?

Save for plan making
Safe upper session
Stop here

Save this for future plan making

Done. I've saved this for future planning: right shoulder soreness. I'll factor this in when we build your next block.

Give me a recovery plan for it

Recovery DraftCurrent
#FBBB3E03

Requested change

Only recovery for shoulder

What changed

Renamed plan to Shoulder Recovery Plan. · Shifted focus to Reducing shoulder pain and inflammation. · Removed Day 1 – Upper Body.

12 added · 2 modified · 20 removed

Shoulder Recovery Plan

Reducing shoulder pain and inflammation · 3 sessions

Day 1 - Gentle Stretching

Focus on gentle, controlled movements to reduce pain and inflammation.

· Shoulder Rolls 3×10 · 2-1-1 · 60s rest

· Arm Circles 3×10 · 2-1-1 · 60s rest

· Scapular Squeezes 3×10 · 2-1-1 · 60s rest

· Wall Slides 3×10 · 2-1-1 · 60s rest

Day 2 - Foam Rolling & Self-Myofascial Release

Use foam rolling to release tension in the shoulder muscles.

· Foam Rolling — Shoulder Blades 3×10 · 2-1-1 · 60s rest

· Self-Myofascial Release — Deltoids 3×10 · 2-1-1 · 60s rest

· Foam Rolling — Rotator Cuff 3×10 · 2-1-1 · 60s rest

Day 3 - Contrast Showers & Elevation

Use contrast showers to reduce inflammation and elevate your shoulder to reduce swelling.

· Contrast Showers 3×10 · 2-1-1 · 60s rest

· Shoulder Elevation 3×10 · 2-1-1 · 60s rest

✦

Ask Lox anything…

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