A Goliaz Challenge mostly runs for 4 weeks and usually has a special goal, like muscle gain or cardio. During a Challenge you get 5 Daily Duties a week, Monday to Friday. Each Duty consists of one or more workouts adapted to your fitness level, often with a goal and penalties if you miss it, so you always try to go beyond.

E se ho delle domande, a chi dovrei chiedere?

You can use the Facebook messenger button in the lower right corner, find Goliaz on Facebook, or email support@goliaz.com.

Quanto tempo devo pensare di dedicare ogni giorno al Progetto?

Normally the Coach gives you workouts about 5 days a week, 30 to 60 min training. You can choose which days to train, or squeeze everything into 4 days if you prefer.

Di quale attrezzatura ho bisogno per l'allenamento a Corpo Libero di Goliaz?

For most workouts you only need sports clothes, a mat and yourself. Some exercises need pull-up bars, a dip station, a box or a jumping rope. If you do not have those, you can replace the exercises in your Personal Trainer setup.

Di quale attrezzatura ho bisogno per l'allenamento con i Pesi di Goliaz?

For Kettlebell workouts you need a 12 or 16 kg Kettlebell. For other weights workouts, a Barbell and enough plates for plus 2 kg combinations, and possibly a horizontal bench.

Goliaz 5.0 — Hybrid Training System

Your personal Fitness Coach

Q: Chi o cosa è Goliaz?

Goliaz è una piattaforma di fitness, creata da un Coach in carne ed ossa. Atleti appassionati di tutto il mondo usano la nostra app per allenarsi ed essere più in forma. Siamo una grande comunità di atleti che si sostengono e si motivano a vicenda.

Ti renderemo più in forma. Veloce. Forte.

Every body is different. Every goal is different. Goliaz builds your Training Plan around you — your level, your equipment, your sport — then adapts it to every result you log. Real training. Real progress. No guesswork.

Start your free trial Explore training plans

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300+ Workouts 100+ Audios 6 Languages #gobeyond

Athlete training with weights during a Goliaz session

The plan that adapts to you

Built around your body. Tuned by your results.

From general fitness to sport-specific preparation — marathon, HYROX, pre-season — you choose the Training Plan and the Coach shapes it to you.

Your level, your equipment

Set your fitness level and what you actually have — from a mat and a pull-up bar to a full gym. The plan fits your reality, not the other way around.

A short learning phase

The Coach studies how you perform in the first workouts before it starts pushing.

Then it adapts — constantly

Every result adjusts what comes next: goals to chase, weights to load, pace to hold. Any level, from first workout to world-class.

The Goliaz training system

One system. Every pillar connected.

Not a list of features — a training ecosystem where every part feeds the next. Hover the pillars.

Piani di allenamento

Weekly plans built by the Coach — from general fitness to marathon and HYROX preparation. Structured, progressive, yours.

Bodyweight

The Goliaz origin. Hundreds of workouts that need nothing but you, a mat and the will to move.

Pesi

Barbell, kettlebell, Supersets. The Coach suggests the load — you move it. Strength with structure.

Crosstraining

Mixed-modality work that builds engines, not just muscles. The hybrid core of Goliaz 5.0.

Endurance

Running, pacing, aerobic base. Long game training for people who want to last, not just look.

Alimentazione

Fuel matched to your plan. Eating that supports the training week, not a diet fighting against it.

Migliora

Personal Bests, performance history, the Progress mode. Numbers that prove the work is working.

Challenges

Four weeks. Daily Duties. Goals with penalties if you miss them. The fastest way to #gobeyond.

Community

Athletes from all over the world pushing each other. You never train alone — even when you train alone.

Progress is not random

The Coach gives you a goal. Then holds you to it.

Training without targets is just movement. Goliaz turns every session into a measurable step.

Goals on every workout. Stay under the time. Hit the reps. Hold the pace.

Progress mode + the Beep. Follow the rhythm, push past your last result, log a new Personal Best.

Performance tracking. The Coach reads your numbers and raises the bar exactly when you are ready.

Performance — abstract representation Progress mode

Burpees · 3 min testPB +9%

5K pacePB +6%

Front Squat loadPB +12%

Weekly consistency5 / 5 duties

Train anywhere

Your gym is wherever you are.

The plan travels with you. Same Coach, same goals — outside, at home or in the gym.

Woman running during a Goliaz endurance training session

Outside

Open air, open pace

Runs, audios and bodyweight sessions that only need ground under your feet.

At home

A mat is enough

Most workouts fit in your living room — and in 10 to 30 minutes of your day.

In the gym

Load with purpose

Barbell, kettlebell and Supersets with the Coach suggesting the weights.

Always fun

Serious training. Never boring.

300+

Workouts and over 100 Audios waiting for you — guided sessions that feel like a Coach in your ear.

3-in-1

Bodyweight, Cross- and Weighttraining in one app. One system, every discipline.

Weekly Training Plans with matching nutrition, built and rebuilt by your personal Coach.

New Personal Bests with the Progress mode. Just follow the Beep.

Challenges with customized Workouts, Daily Duties and penalties that make you #gobeyond.

10–30

Minutes is all most Workouts take. Outside, in the gym or at home — anytime you want.

The app experience

A command centre in your pocket.

Plan, train, log, improve. The whole system lives in one clean interface.

Piano di Allenamento

This weekHybrid · Week 6

Mon — StrengthDone

Tue — Audio runDone

Wed — CrosstrainingToday

Thu — Recovery—

Fri — Challenge duty—

Start workout

Progress mode

14:22Target 14:30

The BeepOn pace · hold it

Last 6 sessions

Challenge

Active#gobeyond · Week 2

Duty 6Goal: sub 12:00

Duty 7Goal: 5 rounds

PenaltyArmed

Community2,148 athletes in

View duties

Visual representation of the interface — not actual app screenshots.

Subscribe to your personal trainer

Get the app. Start your free trial.

One subscription. The full system — Training Plans, Workouts, Audios, Nutrition, Challenges.

Mensile €17,99 /month € 4,14 per week Flexible

3 months €37,99 /3 months € 3,07 per week Save 26%

6 months €67,99 /6 months € 2,68 per week Risparmia il 35%

Popolare 12 months €89,99 /12 months € 1,73 per week Risparmia il 58%

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Prices as published on goliaz.com. Subscriptions managed in the app stores.

Domande più frequenti

Before you ask the Coach.

Chi o cosa è Goliaz?

Goliaz is a fitness platform created by a human Coach. Passionate athletes from all over the world use the app to work out and get fitter — a community that supports and pushes each other.

Cos'è una Sfida?

A Goliaz Challenge usually runs for 4 weeks with a special goal — muscle gain or cardio, for example. You get 5 Daily Duties a week, Monday to Friday, each adapted to your fitness level and most with a goal to beat. Miss the goal and there are penalties — which is exactly why Challenges make you improve fast and #gobeyond.

How much time should I plan daily?

Normally the Coach gives you workouts about 5 days a week, 30–60 minutes of training. You choose which days you train — and you can squeeze the week into 4 days if you prefer. Most single Workouts take 10–30 minutes.

Which equipment do I need?

For most bodyweight workouts: sports clothes, a mat and yourself. Some exercises use a pull-up bar, dip station, box or jumping rope — and if you don’t have them, you can simply replace those exercises in your setup. For weight training: a 12 or 16 kg kettlebell for kettlebell workouts, and a barbell with plates in +2 kg steps (possibly a horizontal bench) for the rest.

What if I have questions?

Message Goliaz on Facebook, or email support@goliaz.com. The Tutorial also cover most of the app in detail.

One decision left

Your Coach is ready.
The plan is waiting.
Go beyond.

Start today. The first workout is closer than you think.

Start your free trial Explore training plans

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Your personal Fitness Coach