HEROMINUTES
Slow & steady wins the race
From injury
to elite.
to elite.
Built from the inside out.
As a competitive athlete, I suffered multiple disc injuries to my neck and back. My GP cleared me as healthy. Insurance barely covered PT. No one was helping me get back to my baseline — let alone past it.I was told to accept average. I refused.
HEROMINUTES exists to move athletes from managed decline to elite performance — one evidence-based session at a time.
⚡
Founding Tester
You've been
hand-picked.
hand-picked.
You're one of the first athletes to test HEROMINUTES before public launch. Your feedback directly shapes the product.
⚡
🩺
AI-driven clinical injury recovery
📈
5-phase progressive return to sport
🔒
Built for athletes — not gym-goers
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Founding Tester
The Ask.
If you've been physically injured or are feeling any body aches — this app is for you.
Here's what we're asking
1
Try the app to help decrease or eliminate any pain or injury you're dealing with.
2
Follow the guidance and explore the buttons and features — you'll know what to do.
3
Stay on the ROOKIE tier only — you'll be assigned it automatically at sign-up. It's completely free. No payment required.
4
Leave feedback on your dashboard. That's it.
⚠
Not medical advice. HEROMINUTES provides AI-generated fitness guidance only. It does not replace a physician, physiotherapist, or any licensed medical professional. If you are in serious pain or have a medical condition, consult a doctor before using this app.
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Founding Tester
The community
is growing.
is growing.
Real athletes. Real recovery.
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testers
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avg rating
What to expect
⚡
This is a live beta — you may encounter rough edges. Report them and we'll fix fast.
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Founding testers receive a discount at public launch — your early access matters.
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Your injury data and programs are secure. Built for athletes who take recovery seriously.
⚡
Founding Tester
We need your
honest feedback.
honest feedback.
Every rating shapes the next version of HEROMINUTES.
On your dashboard
★
Rate Your Experience
Stars · Category · Message
›
Tap this tile anytime from your home screen or profile. Takes 30 seconds.
What to tell us
⚡
Did the program match your injury or postural needs?
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Anything confusing, broken, or missing?
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What would make this a non-negotiable part of your training?
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Founding Tester
Average is not
your baseline.
your baseline.
Doctors clear you when you're medically safe. That's not where athletes belong.
●
Medical clearance means you're safe, not recovered. Most rehab stops here.
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Average plateau is where most people stop. Functional, but not athletic.
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Your athletic baseline is above average — and it's recoverable with the right protocol.
HEROMINUTES
Dashboard
Choose your level.
Every plan starts with the same 9 journeys. The difference is how deep the program goes — and who builds it.
🟠
ROOKIE
Free
🔵
ATHLETE
$12.99/mo
⚡
HERO
$24.99/mo
Monthly
Save 34%
Monthly
Annual
HEROMINUTES
Sign in to save your progress, sync across devices, and unlock your personalised program history.
What's your goal?
Each journey builds a personalised program around your history and targets.
🎯
You're all set.
Your program is ready.
This program does not replace professional physiotherapy or medical advice. Stop any exercise that increases pain beyond 4/10.
Building your program
Generating a personalised plan based on your intake, injury history, and training profile.
Reading your intake profile
Analysing injury history
Selecting exercises for your phase
Calibrating load and progression
Finalising your program
Generating exercise guides
Forging your program...
Breathwork
Select a technique. Follow the ring.
READY
—
Choose a technique and press Start
Cycles: 0
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LEVEL UP
Phase Unlocked
New training available.
🏆
Recovery Complete.
You've reached elite performance. Choose your competitive track — your injury history travels with you as permanent prehab.
Phase Gate Check
Answer based on how you actually feel — not how you want to feel.
How are you feeling today?
30 seconds · Helps calibrate today's program load
😴 Sleep quality
3
PoorGreat
⚡ Energy level
3
DepletedEnergised
🩹 Soreness / stiffness
3
Very soreFresh
Readiness score
60%
Where is your flare-up?
Select the area giving you trouble
Month Year
SU
MO
TU
WE
TH
FR
SA
●
Done●
Missed●
Pain dayPain noted
Tap any past day to see details
Log Pain Zone
Body area
Pain intensity (0 = none · 10 = worst)
0
Pain Action Plan
Exercise Guide
⚠️ High Pain Detected
Pain at 7–10 means your tissue is telling you to stop loading. The safest path is to step back to the previous phase.
🚨 Seek immediate care if you also have:
· Numbness, tingling, or weakness → ER / Urgent Care now
· Severe swelling or can't bear weight → ER now
· Pain with fever or hot/red joint → ER now
· Pain alone, no other symptoms → Contact your PT within 24h
· Severe swelling or can't bear weight → ER now
· Pain with fever or hot/red joint → ER now
· Pain alone, no other symptoms → Contact your PT within 24h
Recommended: Reset to Phase
This resets your phase programming and reduces load. Your progress is saved — this is recovery, not failure.
I understand that continuing at this pain level risks further tissue damage and may extend my recovery timeline. I choose to continue.
🩺
Professional Review Required
⚠️ FLAGS IDENTIFIED
Please consult a physiotherapist or physician before using this program. If you are experiencing numbness, weakness, or inability to bear weight — seek emergency care immediately.
🩻
Before You Start
HEROMINUTES Injury Recovery is an AI-powered fitness guidance program — not a replacement for physiotherapy, medical diagnosis, or clinical rehabilitation.
⚕️ We recommend working alongside a licensed physiotherapist or healthcare provider, especially for recent injuries, post-surgical recovery, or high-pain conditions.
Stop immediately and seek emergency care if you experience numbness, weakness, severe swelling, or inability to bear weight.
Stop immediately and seek emergency care if you experience numbness, weakness, severe swelling, or inability to bear weight.
🛑
Program Paused
3 consecutive high-pain sessions detected. Your tissue needs more time before continuing.
⚕️ Professional Recommendation
We strongly recommend consulting a physiotherapist or doctor. Persistent high pain may indicate a tissue response requiring professional assessment before you resume training.
While You Rest — Pain Management
🧊 Ice Therapy
15–20 min on injured area, 3–4× daily. Always wrap in cloth — never direct on skin. Best in the first 72 hours.
🔥 Heat (after 72 hrs)
Switch to heat after 3 days for muscle tension and stiffness. 15–20 min. Do not use on acute swelling or open injury.
🛁 Epsom Salt Bath
2 cups in warm water, soak 20 min. Magnesium absorption reduces muscle soreness and inflammation.
🚶 Gentle Movement
Light walking is fine. Move only within pain-free range. Do not stretch into pain — this increases inflammation, not reduces it.
😴 Sleep
Prioritise 8+ hours. Tissue repair happens during deep sleep — rest is active recovery, not giving up.
🌬️ Diaphragmatic Breathing
5 min, 3× daily. Belly breathing activates the parasympathetic system and directly reduces pain sensitivity.
🥗 Anti-inflammatory Foods
Turmeric, tart cherry juice, omega-3 (oily fish, flaxseed), ginger. Avoid processed sugar and alcohol — both increase inflammation.
We'll check in daily. Your program resumes automatically when pain reaches 3/10 or below.
📋
Not Quite Yet
Your body isn't ready to progress from this phase. That's the protocol working — not a setback.
Criteria not yet met:
Stay in your current phase for one more week, keep logging your sessions, and re-test when you feel ready. Progression criteria are there to protect your tissue — not to frustrate you.
⚠️
Cancel Membership?
Your plan will revert to Rookie at end of billing period. You'll lose access to AI-generated programs and extra journey slots.
❌ AI program generation removed
❌ Journey slots reduced to 1
❌ Existing AI programs cleared
📊
Daily Pain Check-In
Rate your pain right now. Your program resumes automatically when you reach 3/10 or below.
5
Moderate pain
No painWorst pain
One check-in per day. We'll keep asking until you're ready.
✅
Session Complete
How did that feel? (optional)
0
No painWorst pain
📅
Come back tomorrow
In Clinical Development
This program is in clinical development. Our specialist team is building the protocol to the same evidence-based standard as our Injury Recovery journey.