Frelia

Built around how women actually train

A complete toolkit for running, strength, nutrition and daily recovery. Features marked Premium are part of the optional subscription; everything else is free.

• Train · Premium

  Adaptive training plans

  The Train tab builds a plan for a 5 k, a 10 k, a half marathon, running three times a week, or returning to running. When a check-in or a recovery day says today is not the day, the plan offers an adjustment and leaves the call to you. A race forecast shows where your training is heading.

• Running & GPS

  GPS runs, splits and audio cues

  Record runs, walks, hikes and rides with distance, pace, elevation and heart rate, and auto-pause when you stop. Per-kilometre splits highlight your fastest, best efforts from 1 k to the marathon are kept across your history, and spoken cues announce splits and milestones so you never need to look at the screen.

• Multi-sport

  Strength, HIIT, yoga and swim

  Log sets, reps and weight with rest timers, saved routines, multi-week progression cycles and a reminder of what you lifted last time. Run work/rest intervals, follow a guided yoga sequence pose by pose, time a pilates session, or count pool laps with a tap.

• Nutrition

  Barcode and label scanning, 14 nutrients

  Scan a barcode or search a real food catalogue, and log in servings, grams or millilitres. Protein, iron, calcium and vitamin D are tracked alongside water, and calorie numbers can be hidden entirely. Premium adds nutrition-label scanning and a full 14-nutrient breakdown.

• Cycle & consistency

  A streak that pauses, and recaps that celebrate

  Your streak pauses instead of breaking on logged period days, flare-ups and recovery days, with no proof asked for. When a cycle or a month ends, a recap story celebrates the distance you moved, the weight you lifted and the records you set. Period pausing is a switch you turn on yourself.

• Wellbeing

  Daily check-ins and recovery days

  A short daily read on energy, sleep, soreness, stress and pain, where every answer is optional. Declare any day a protected recovery day, and after a check-in that shows real symptoms the app offers one rather than deciding for you.

• Safety

  Check-in timer, SOS and live tracking

  Set an expected run time, and if you are overdue or stop moving for too long, a countdown prepares an SOS message with a map pin of your last position for you to send to a trusted contact. During a run you can also share a private live-tracking link that a contact opens in any browser, with no account or app on their side.

• Routes & maps

  Route suggestions and offline maps

  Ask for a loop or out-and-back of a set distance from where you stand, and save the routes you like. Free includes five route suggestions a month; Premium makes them unlimited and adds offline map packs for low-signal trails, plus extra map styles.

• Motivation

  Achievements and buddy challenges

  Forty-three badges across ten categories, tiered from Bronze upwards so there is always a next rung. Challenge a friend with a short code you paste into a chat - no account, no public leaderboard, and no way for either of you to come last.

• Watches & sensors

  Watch workouts via Health Connect and Apple Health

  Workouts recorded on a Garmin, an Apple Watch or another app come into your history through Health Connect on Android or Apple Health on iPhone, along with your daily steps. A Bluetooth heart-rate strap can also show live heart rate while you run.

Real screens, zero clutter

Every screen is designed for readability on the move and gentle, non-punitive tracking. These are real screens from the app, with sample data.

Get in touch

Questions about the app, early beta access, or how your data is handled - one direct address reaches us for all of it.