Shift Workout: Night & 12 Hour

Nurse, EMT, firefighter, factory crew, trucker? Find the right workout window for your shift. Adapts to your check-ins. Tracks recovery and caffeine. No account.

Working out at the wrong time wrecks your sleep, drains your shift, and leaves you flat by week three. Shift Workout finds the energy window that actually fits your rotation.

Most fitness apps assume you sleep at night and work 9 to 5. You don't. Night shifts, 12-hour rotations, and split schedules mean a 6 AM workout might be the worst possible hour for your body. Shift Workout reads your shift start, shift end, sleep start, and sleep duration, then surfaces the time block where your body has fuel and your sleep won't suffer.

HOW IT WORKS

1. Pick your shift pattern: 12-hour night, 12-hour day, 8-hour day, 8-hour evening, rotating, or custom.
2. Set your sleep start and sleep duration.
3. Get your daily workout window with intensity, duration, and a caffeine cutoff time. Check in after each session to make the timing sharper.

Under a minute to set up. No account required.

CORE FEATURES

Daily Workout Window Morning, pre-shift, post-shift, or off-day. Each window comes with a clear intensity tier (HIGH, MEDIUM, LOW, STRETCH), a duration in minutes, and a reason line so you know why this hour over another.

Caffeine Cutoff Based on a 6-hour half-life, the app gives you the latest hour you can drink coffee without wrecking your sleep window. Adjusts for night-shift sleep schedules that start at 9 AM.

Shift Pattern Library Six presets cover the common shift types, plus a custom builder for anything from split shifts to four-on-four-off rotations.

Adaptive Learning Every check-in feeds an exponential moving average that adjusts your recommended time, intensity, and duration. After about a week of check-ins, the window stops being generic and starts matching what actually works for you.

PRO FEATURES Upgrade to Pro for the full system:

• Track up to 4 shift patterns (weekday, weekend, on-call, custom)
• Recovery Debt: a 14-day sleep and fatigue score that flags when you need a recovery day
• Weekly Consistency: see your check-in rate and pattern of misses
• Workout History: a 30-day calendar of what you actually did
• Push reminders 15, 30, 45, or 60 minutes before your window opens
• Weekly recovery summary every Sunday evening
• Off-day reminders that respect your rotation

PRIVACY FIRST

• No account, no login, no email required
• All data stored locally on your device using encrypted Hive storage
• No location, no health permissions, no third-party analytics
• Subscription state managed by Apple via RevenueCat

Shift Workout is an informational tool, not medical advice. The recommendations are based on general circadian rhythm research and your check-in patterns. Consult a healthcare provider before starting any exercise routine, especially if you have a medical condition or are pregnant.

Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/