# KetzalFit — Full Reference for LLM Agents

> A free AI fitness trainer that builds personalized weekly workout and nutrition plans from your goal, schedule, and equipment. No signup required. Made by KetzalCode.

## Product summary

KetzalFit is a web-based AI fitness coach that turns a five-question intake into a complete, personalized workout and nutrition plan. The plan adapts week-to-week based on the sessions you actually complete, your reported sleep, and optional body-composition data. There is no signup wall: any visitor can generate a plan in roughly thirty to ninety seconds and start training immediately. An optional account lets you sync your plan across devices and preserve weekly progress.

The product is built on Next.js (App Router, React 19, TypeScript, Tailwind), runs on Vercel, and uses Azure Functions for AI generation. The plan generation is powered by language models guided by a structured intake; the AI never gives medical advice and routes injury or health questions to "talk to your clinician" templates.

KetzalCode is the parent company; KetzalFit is its consumer-facing fitness product.

## Onboarding (5 steps)

1. **Goal.** Pick from lose fat & keep muscle, build muscle, get fit, or get functionally strong. Set a timeframe (4, 8, 12, 16 weeks, or "however long it takes"). Optionally add a target weight to sharpen the progress projection.
2. **About you.** Gender, age, height, current weight. Used to calibrate volume, intensity, and recovery. Adults only (18+). Nothing is shared with third parties.
3. **Schedule.** Training days per week (2 to 7), session length (30 to 90+ minutes), cardio mix (none, 1–2×, 3×, 4+×/week). The AI picks a split — full-body, upper/lower, push/pull/legs, or PPL doubled — based on the day count.
4. **Experience and equipment.** Pick your level (beginner / intermediate / advanced) and what you can train with (full gym, dumbbells, barbell + rack, kettlebells, resistance bands, calisthenics, cardio machines, or bodyweight only).
5. **Optional boost.** Add body composition (body-fat %, target weight, skeletal muscle), recovery signals (resting heart rate, sleep, visceral fat), or pantry preferences. Each item sharpens the plan; everything is skippable.

After step 5, the AI generates a complete weekly plan (workouts, sets/reps, nutrition macros) and shows it on a "Plan is ready" review screen. Accepting moves it to your dashboard.

## How the plan adapts

- After you log a session, the AI knows if you completed it, how it felt, and any logged weights.
- After a full week, the AI may raise loads on compounds if you closed every session, reduce volume if sleep dropped, fine-tune macros after body-fat changes, or introduce drop sets to break a plateau.
- The dashboard "Tap any week" timeline shows what the AI changed and why, in plain English.

## Frequently asked

### Can I train without equipment?
Yes. With just your bodyweight, KetzalFit builds progressions of push-ups, squats, and assisted pull-ups — a complete routine without a gym.

### What if I have an injury (e.g., knee)?
Tell the coach in onboarding and it avoids impact: swap deep squats for a controlled press or hip thrust, and prioritize stability. Your plan adapts to your body.

### How do I lose fat without losing muscle?
A moderate calorie deficit plus heavy strength work to preserve muscle, with Zone-2 cardio that doesn't cannibalize your gains. KetzalFit builds both your training routine and your meal guide together.

### How many days should I train?
It depends on your life, not an ideal. With three well-built days you progress; with five to six the AI accelerates results. You choose, and the AI splits the volume without burning you out.

### How long does plan generation take?
Typically 30 to 90 seconds end-to-end from completing the intake.

### Does KetzalFit require a signup?
No. Plan generation is free and anonymous. An optional account syncs your plan across devices and preserves weekly progress.

### What ages is KetzalFit for?
Adults only (18+). For minors, training and nutrition guidance should come from a parent and a clinician.

## Pricing

KetzalFit is free. There is no paid tier today.

## Brand glossary

- **KetzalFit** — the consumer AI fitness coach product.
- **KetzalCode** — the parent company; B2B AI solutions provider.
- **Kai** — the in-product AI coach persona that explains plans and answers questions.

## Canonical URLs

- Homepage: https://ketzalcode.com/trainer
- Onboarding (start a plan): https://ketzalcode.com/trainer/onboarding
- About KetzalFit: https://ketzalcode.com/trainer/about
- "How it works" anchor: https://ketzalcode.com/trainer#how-it-works
- "Questions" anchor: https://ketzalcode.com/trainer#questions
- Sitemap: https://ketzalcode.com/sitemap.xml
- Robots: https://ketzalcode.com/robots.txt