Help guide
How to set up 5:23 and get the most from it. Stuck? Email us and a real person will answer.
Email support
Join the beta on the home page with your email.
Install TestFlight from the App Store, then open the invite we email you.
Tap Install in TestFlight. 5:23 appears on your home screen.
Open it and set your time zone, your rest day and your first routine steps.
No invite after a day? Check spam, then email us.
Today shows your routine as an ordered day list. The Now card is the step you’re on; Next is what follows.
Tick a step when it’s done. If a step is linked to a habit, cardio, a meal or a drink, ticking it logs that too. Don’t log it twice.
Skip today when plans change. A skipped step doesn’t count against you.
Notes on Today are for you: how you slept, how you feel, what changed.
Before you start, the app asks “How do you feel?”
Good: normal progression.
Ok: hold the planned weights.
Rough: go about 15% lighter, or skip the session.
Log each set in lbs and tap its effort: easy, moderate or hard. When you finish, next session’s weights are set for you.
Machine taken? Do it later. Machine broken? Swap to one of that exercise’s saved alternatives.
Stalled lift: if a lift sits at the same weight for three sessions with reps not rising, the app offers a reset of about 10%.
Food: log meals and save favorites to log them again in one tap.
Drinks: water, iced and hot coffee, espresso and Diet Coke all count toward your daily fluid goal. The goal rises on lift and cardio days.
Caffeine: the app tracks it and flags caffeine after 2 PM.
Sleep: log bed and wake times. Sleep is filed under the morning you woke up.
5:23 can read data from Apple Health with your permission. To change what it can read, open the Health app › your profile › Apps › 5:23.
The coach is optional. Today it runs through your own Claude account, connected to 5:23 as a Claude connector. A Coach plan with it built into the app is coming soon. Once connected, it can read your log and write back to the app:
Morning brief: waiting behind the Coach button next to the tab bar, with your trend, today’s plan, yesterday’s food and one focus. No brief on rest days.
Weekly review: sleep, food, stress and training tied into one story.
Next-session weights: the coach can adjust them after a workout.
To connect it during the beta, email support@fivetwentythree.app and we’ll send you the connector link and setup steps.
Rest days: name them whatever you call them. Training is never scheduled on a rest day.
Fast days: food guidance respects them.
Email support@fivetwentythree.app. Include your device, the app version and what you were doing when it happened. We reply within 1 business day.
