A sports psychologist's toolkit.
Visualization, pre-performance routines, self-talk and breathing: the methods pro athletes train with, made simple.
Sports psychology for athletes, and everyone else
Mental training for your big day.
Inner Gold turns the tools sports psychologists use (visualization, pre-performance routines, cue words and breathing) into a few minutes a day, built around your next race, game, exam or interview.
Join the TestFlight beta
Email us and we'll send your invite.
- Runners
- Swimmers
- Lifters
- Team sports
- Students
- Interviews
- Performers
Coming soon on theApp Store
Tue, Oct 13
Today
26days to go
Lakefront Half · Sun, Nov 8
Week 5 of 8
Open eventMorning · 5 min
Hype & Prep
Vision, gratitude, one action, your affirmation, then rehearse the first 3 km.
Start+1 DEPOSITPR at the City 10K: 47:12
What is Inner Gold?
The mental side of performance, trained daily.
Built around your event.
A countdown and an 8-week build, so every session has a purpose.
For athletes and everyday performers.
Your big day might be a marathon. Or a final exam. Or the interview.
How it works
One loop for every big day.
Set the date. Prepare every day. Perform with a plan. Review honestly. Then do it again for the next one.
01Event
Set the date. Build a goal ladder, choose a cue word, write your rehearsal script.
02Prepare
Hype & Prep each morning, Debrief each night. An 8-week build tracker keeps count.
03Perform
On the day, run your routine: breathe, cue word, Highlight Reel, rehearse, commit.
04Review
Log the result and any PR, rate your execution, keep one takeaway for next time.
REVIEW FEEDS THE NEXT EVENT
Daily rituals
Five minutes in the morning. Two at night.
Techniquegoal setting + self-talk + reflection
Short enough to keep. Specific enough to matter. Every ritual points at your next event.
Morning · 5 min
Hype & Prep
Wake up with a target. Walk out the door already rehearsed.
Hype & Prep · 4 of 5AFFIRMATION
“I am built for the last mile.”
3Once more, out loud.
- 01Vision glanceLook at the life you're building.
- 02GratitudeName one thing. Start from enough.
- 03One actionThe single thing that moves today forward.
- 04Affirmation, said 3 timesOut loud, until you mean it.
- 05RehearseSee the first moments, with breath pacing.
Evening · 2 min
Debrief
Close the day honestly. Keep the lesson, drop the rest.
Rate today's execution1–5
1Rough2Meh3OK4Solid5Nailed it
Flush itHold for 3 seconds. Then it's gone.
- 01Rate execution1 to 5, from Rough to Nailed it. Effort, not outcome.
- 02What went wellWrite it down while it's fresh.
- 03One adjustmentJust one. Tomorrow you try it.
- 04Flush itHold to let the day go, so it doesn't follow you to bed.
The Confidence Bank
Bank the proof.
Play it back on game day.
Techniquebuilding self-efficacy from past successes
Doubt gets loud before a big day. Evidence is louder. Inner Gold keeps a bank of your best moments, so you walk to the line remembering what you've already done.
Confidence Bank
Proof you can. Deposit wins, withdraw them before the big day.
Balance
14deposits14Deposits
3PRs
9Events
In your Highlight Reel
Highlight Reel
0:42 leftPR at the City 10K: 47:12
Highlight Reel
0:42 leftPR at the City 10K: 47:12
Next: Stayed loose at km 8 when it hurt.
The reel is part of your game-day routine, so it plays when it counts.
10Your top 10.Bank every PR, clutch moment and breakthrough you want. Star your best 10 and they're your reel.
PRPRs fill the gaps.Starred fewer than 10? Your personal records come next, then your newest wins.
60s60 seconds before you start.Withdraw the proof in the corral, the hallway, the warm-up room.
Game day
When it counts, the plan is already made.
Techniquepre-performance routine
On the day, Inner Gold opens your game-day hub: the time to the start, your cue word, and one short routine you've practiced all build.
Game day
It's race day!
Corral 4 opens 6:30 · Gun at 7:00
To the gun
1:14hours until 7:00 AMYour cue
LooseSay it at the lineBox breathing2 min
Say your cue word10 s
Play your Highlight Reel60 s
Rehearse the first 3 kmNow1 min
- 1Box breathingIn 4, hold 4, out 4, hold 4. Bring the heart rate down.2 min
- 2Say your cue wordThe one word you trained with. Loose.10 s
- 3Play your Highlight ReelWithdraw from the Confidence Bank.60 s
- 4Rehearse the first momentsSee the start before it happens.1 min
- 5CommitSay what you'll do. Then go do it.15 s
Under five minutes, start to finish. Afterwards, log the result, any PR, your execution rating and one takeaway.
Rehearse
See it before you do it.
Techniquemental rehearsal (imagery)
Breathe in…
4 counts in, 6 counts out
Techniquearousal control
Box breathing, the physiological sigh and 4-7-8 are in the app too.
Mental rehearsal is a standard tool in sports psychology: you run the moment in your head, in detail, before you run it for real. Inner Gold guides each stage with breath pacing.
Rehearse the race · 6 minIts length matches your plan.
PETTLEP · 7 elements
- PPhysical
- EEnvironment
- TTask
- TTiming
- LLearning
- EEmotion
- PPerspective
Stage 2 of 7 · Environment
Picture the corral. Cold lake air, the crowd on your right, the arch ahead. Shoulders low.
Vision and Anti-Vision
Know what you're chasing. And what you refuse.
Two boards. One for the life you're building. One for the one you refuse to settle for.
Vision
Photos of the life you're buildingThe life you're building
Anti-Vision
The outcome you refuse, in wordsThe outcome you refuse
Name it. Then it has less power over you.
Quitting
Walking at km 15 because it hurt.
The couch
Another season of 'next year'.
Excuses
Blaming the weather, the shoes, the course.
Autopilot
Training without a reason.
Widgets
Your countdown, one glance away.
Countdown, Next up, streak and a Vision photo on your Home Screen. The days to go on your Lock Screen.
MORNING · 7:00
Hype & Prep
Rehearse the first 3 km
Start26
daysLakefront Half
12
day streak
Tuesday, October 13
12-day streak · Hype & Prep at 7
7:02
26d
Lakefront Half
26 days
Prep at 7:00
Your data stays in your iCloud.Events, journal and photos live on your iPhone and in your private iCloud. We can't see them.
No account.No sign-up, no password, no profile on our servers. Open the app and start.
Anonymous analytics. No tracking.We count which features get used, with a random ID. No ad identifiers, never what you write.
Pricing
Free in beta. Two plans at launch.
Join the TestFlight beta for free today. When Inner Gold reaches the App Store, pick the plan that fits.
Annual
Best value$49.99/year
$4.17/mo · Save 58%
7-day free trial7 days free, then $49.99/year. Cancel anytime in Settings.
Join the betaMonthly
$9.99/month
Billed monthly
No trial$9.99 each month, starting today. Cancel anytime in Settings.
Join the betaBoth plans include everything: events, rituals, rehearsal, the Confidence Bank, boards, breathing, streaks and widgets.
Annual: 7 days free, then $49.99/year. Monthly: $9.99/month, no trial. Payment is charged to your Apple ID. Subscriptions renew automatically. Cancel anytime in Settings.
Is it only for runners?
No. Inner Gold works for any sport with a date: swim meets, lifting meets, tennis matches, races of any distance. It works just as well for exams, interviews and auditions. If you have a day that counts, it fits.
What do I need?
An iPhone running iOS 26. Inner Gold is iPhone only for now. During the beta you also need TestFlight, Apple's free app for testing new apps.
How long does it take each day?
About seven minutes. Hype & Prep in the morning takes about five, Debrief at night about two. Longer rehearsals match your plan, and game day has its own short routine.
Where is my data stored?
On your iPhone and in your private iCloud. There's no Inner Gold account and no Inner Gold server holding your entries. Analytics are anonymous and never include what you write.
What happens after the trial?
The annual plan starts with 7 days free, then renews at $49.99 a year. Cancel in Settings before the trial ends and you won't be charged. The monthly plan is $9.99 a month with no trial.
Is Inner Gold a replacement for a sports psychologist?
No. Inner Gold is a training tool built on methods sports psychologists use. It isn't therapy or medical care. If you're dealing with anxiety, depression, disordered eating or anything clinical, please see a qualified professional.
Something else? Write to frankdb1138@outlook.com or visit Support.
Train the mental side. For race day, test day, and every big day.
Join the TestFlight beta.
Join the TestFlight beta
Email us and we'll send your invite.