Shift Workout: Night & 12 Hour

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

Working out at the wrong hour 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 length, 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 length.
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 with a clear intensity tier (HIGH, MEDIUM, LOW, STRETCH), a duration in minutes, and a reason line. Caffeine Cutoff — based on a 6-hour half-life, the latest hour you can drink coffee without wrecking your sleep window. Adjusts for night-shift sleep that starts at 9 AM. Shift Pattern Library — six presets cover the common shift types, plus a custom builder for split shifts and four-on-four-off rotations. Adaptive Learning — every check-in feeds an exponential moving average that adjusts your recommended time, intensity, and duration.

PRO FEATURES

• 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, 30-day Workout History, pre-window push reminders, and a Sunday recovery summary

PRIVACY FIRST

• No account, no login, no email required
• All data stored locally on your device using encrypted storage
• No location, no health permissions, no third-party analytics

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.

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