Frequently asked questions

90+ is an elite football conditioning app built to take your fitness past the full 90 minutes. Sessions are designed around the demands of match play - repeated sprints, position-specific work, and recovery - so you can finish games stronger than you started them.

Outfield players who want a structured, progressive conditioning plan. Whether you play Sunday league or academy level, the programme adapts to your position.

Yes - you must be at least 13 years old to use 90+. Players under 16 should train on the Academy standard only, unless a coach, PE teacher or medical professional has specifically advised they are ready for a higher intensity. Anyone under 18 should also have parental agreement before starting a programme of this kind. See our Terms for details.

Every session can be set to one of four standards: Academy (two 35-minute halves, lower volume and intensity, built for youth and beginners), Semi-Pro, Pro and World Class (more distance, more sprints, longer sprints). You pick a default in your account and can switch on any individual session - so the same app caters for the full footballing pyramid, from a youth academy player to someone training like a Premier League World Cup winner.

Each session is built like a real match. You play two 45-minute halves with added time at the end of each, split by a 15-minute half-time rest. Inside every half the app cycles you through position-specific intervals at different intensities - jog, run, sprint and recovery - so the demands match what you'd actually face on the pitch.

A full session is 90+ minutes, just like a real match - two 45-minute halves plus added time, with a 15-minute half-time break in between. You can stop early at any point if you're not match-fit yet or you just don't have time for the full 90; the app still tracks what you completed.

No. Treat it like heading out for a run - pavement, park, treadmill, track, pitch, wherever you can move freely. The app just guides your changes of pace through an elite 90+, so all you need is somewhere to run and your phone.

Yes. The work changes depending on whether you're a defender, midfielder or forward - different sprint distances, recovery ratios and movement patterns.

Most players follow 2–4 sessions per week alongside team training and matches. The schedule is built to complement, not replace, your normal football week.

Yes. 90+ ships with an Apple Watch companion app for iPhone users. From any session, draft or history entry, tap the watch icon to send it across to your Apple Watch — you'll get the full 90 on your wrist with the same intervals, haptic taps and voice cues, plus GPS distance, speed and heart rate captured through watchOS. When you finish, the result syncs straight back into your iPhone history and personal bests, so you can train phone-free without losing a thing.

See current plans on the pricing page. We offer monthly, annual and Squad (coach) options.

Squad is built for coaches and team managers who want to run 90+ with their whole group. It's £500 per year and covers up to 20 player seats (that works out to about £25 per player). As the coach, you pay once and then invite your players from your Squad page. You can swap seats whenever your squad changes, so you're never locked into a fixed roster. Promo codes do not apply to Squad plans.

After you buy a Squad plan, head to your Squad page in the app. You'll see an invite link you can share with your players. When they accept the invite, they get full 90+ access under your Squad without paying individually. You can remove and re-invite players at any time as long as you stay within your 20-seat limit.

Yes. Squad seats are flexible. If a player leaves your team, remove them from your Squad and their seat frees up immediately for someone else. There is no limit to how often you swap seats during the year.

Your subscription renews automatically at the end of each billing period (monthly or annual) using the payment method on file, until you cancel.

Yes. You can cancel from your account at any time. When you cancel, your subscription stops at the end of the current paid period - you'll keep full access until then, and you won't be billed again.

No. All payments are non-refundable, including partial months or unused time after cancellation. You retain access until the end of the period you've already paid for. Full details are in our Terms.

Yes - you can switch between monthly and annual from your account. Changes take effect at your next renewal. Squad plans are managed separately from your Squad page.

Every player gets a unique 6-character friend code. Go to the Friends page in the app to find your code and share it with other players. To add someone, type their code into the Add tab and send a request. Once they accept, you are connected.

Once you are friends, you can view each other's full profile, session history, personal bests and badges. You also see each other on the Friends leaderboard so you can compare stats like total distance, top speed and sessions completed.

Yes. On the Friends page there is a button to generate a new code. Your old code stops working immediately, so anyone you want to stay connected with should already be accepted as a friend before you change it.

The Friends leaderboard ranks you and your connected players across six metrics: total sessions, top speed, total distance, distance versus the session guide, sprint time and best second-half performance. You can also switch the leaderboard scope to any Squad you coach or play for.

Group 90+ lets a coach or host run a live group session. Players join a shared Group 90+ lobby, the host starts the session, and everyone begins the same workout at the same time. During the session you see a live leaderboard showing distance, top speed and sprint stats for everyone in the group. It is perfect for team training, pre-season groups or squad fitness sessions.

The host shares a 6-character join code or a link. Open the Group 90+ page in the app, enter the code, and you will be placed in the lobby. Once the host starts the session, the app automatically kicks off the workout for everyone at the same time.

When the host ends the Group 90+, the leaderboard is locked and everyone can see the final rankings. Your individual session result is still saved to your personal history, so the workout counts towards your own stats and personal bests just like any solo session.

Yes. If you need to drop out before the host ends the session, you can leave from the Group 90+ screen. If you have already completed enough of the workout to save a result, it will still count towards your stats. Otherwise you simply leave the lobby with no record saved.

Yes. When a Squad head coach starts a Group 90+ they can choose “Host only” instead of running the session themselves. Their phone becomes the dugout: the shared session timer, a small chip showing the current intensity (Walk, Jog, Run, Sprint) and how long is left on it, and the full live leaderboard. They can switch the leaderboard between distance, top speed, average sprint speed and more at their own pace, instead of waiting for it to rotate. No GPS runs on the coach's phone and no player seat is used.

Use the “forgot password” link on the sign in page and we'll email you a reset link.

Email hello@train90plus.co.uk and we'll close your account and remove your personal data in line with our Privacy Policy.

Use the contact form or email hello@train90plus.co.uk. We aim to reply within two working days.