Free · No signup · 10 seconds
Rate my program.
The instant, evidence-based second opinion on the program you’re already running.
Paste your routine. Get an A-F grade, a one-line verdict, and a specific fix for every criterion you miss. Shareable rating page at the end.
What we check — the 8-criterion rubric
Every program, from a 16-week marathon build to a four-day strength split, passes through the same eight-point rubric. A real coach holds a real program to most of these instinctively. Pelaris makes the check explicit and consistent.
- Specificity to goal. Does the exercise and session selection target what you actually said you want? A hypertrophy program badged as strength training gets flagged here. So does a block that looks like three different programs stitched together.
- Progression. Is there a deliberate progression rule — linear, undulating, block — or does the program stay static across weeks? "Add 2.5kg every Monday" is a rule. "Get stronger" is not.
- Modality split. Is the strength / cardio / skill ratio right for your goal? Are pressing and pulling volumes in balance? A marathoner with 40% strength volume and no easy runs gets flagged.
- Rest adequacy. Are recovery days placed sensibly between hard sessions? Are high-volume and high-intensity days stacked in ways you won’t recover from?
- Personalisation. Does the program reflect your stated experience, equipment, available time, injuries, or is it a generic template?
- Volume appropriate. Is total weekly volume reasonable for your experience level and goal? Junk volume is real; so is too little to drive adaptation.
- Cohesion. Do the sessions cohere as a program or read as a random list of workouts pulled from different sources?
- Safety. Does it avoid contraindicated combinations given your injuries, experience, and stated constraints?
This isn’t a coach. It’s a second opinion.
The Pelaris coach writes programs for you, end-to-end, tailored to your schedule, equipment, and training history. That lives in the app. What you get here is narrower: you already have a program, and you want a structured read on it before you commit eight weeks to running it.
A good second opinion names what’s working, calls out what isn’t, and tells you specifically what to change. That’s what the eight criteria produce — not a vibe-check, not a grade you forget by lunch.
What a great program looks like
Programs that pass all eight criteria share a few traits: one clear primary goal across the block, a periodisation model (linear, block, undulating) that the author can articulate, volume landmarks that fit the athlete’s experience, and rest days placed where the hardest sessions actually cost something. The 40+ coaching methodologies Pelaris implements — 5/3/1, Pfitzinger, Daniels VDOT, Viada Hybrid, Tactical Barbell, Hyrox Race Prep, Sweet Spot cycling — all satisfy this rubric because they were built by coaches who think in these terms.
If the program you paste passes on all eight, you have a program worth running. If it fails on four, you have a program worth rewriting.
Want one written for you instead of reviewed? Start with Pelaris →
Common questions
What does Pelaris rate my program against?
An eight-criterion rubric used by our AI coach when reviewing programs internally: specificity to your goal, progression, modality split, rest adequacy, personalisation, volume, cohesion, and safety. The same rubric scores programs our own AI generates — so when we rate yours, we hold it to the standard we hold ourselves to.
Do I need to paste my program in a specific format?
No. Bullet lists, tables, weekly blocks, session-by-session — all work. "Mon: Squat 5x5, Bench 5x5…" is fine. A Google Sheet paste is fine. The AI reads what you give it. Context helps: tell us your goal, experience level, hours per week, and any injuries, but none of it is required.
Is this a real coach’s opinion or just AI?
It is AI. What makes it different from ChatGPT: structured rubric, cited principles, specific swaps — not freeform prose. We position this as a second opinion, not as your coach. If you want an actual program built for you, that is the Pelaris coach.
Is my program kept private?
The text you paste is scrubbed of personal details (emails, names, IPs) before it touches the AI or storage. The rating page is shareable by default because sharing is the point — you can post your verdict to Reddit, X, or send it to a mate. We do not sell or share training data. Read our privacy policy.
Can I rate a friend’s program or a paid plan I bought?
Yes. It is text in, rating out — it does not know or care who wrote it. Useful for deciding whether to run a paid plan before you commit. Or for settling a gym argument.
How is this different from posting on Reddit for a review?
Reddit is inconsistent, slow, and tribal — you get a "looks good bro" or a dogpile depending on the hour. This is an instant, structured read against the same principles a real coach applies: does the volume match your experience? Does the split fit your goal? Is there an actual progression model? It will not replace a coach, but it is a sharper second opinion than a comment thread.
What makes a program get an A vs an F?
An A passes all eight criteria — specific to the stated goal, coherent progression, sensible modality split, adequate rest, personalised, volume matches experience, sessions cohere as a program, and no safety red flags. An F fails most of them — usually a grab-bag of exercises with no progression, no recovery planning, and no relationship to the stated goal.