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Choose a ready-made plan, generate one with AI, or build your own, for any distance from a 5K to a full Ironman.
Connecting Strava is optional. It syncs your activities and adapts upcoming sessions to how you are actually training.
| # | Sport | Activity | Date | Distance | Time | Pace / Speed | Elevation |
|---|
Pick the race on your calendar. This shapes everything else.
Just a label for your plan — don't worry about getting it exact.
Everything else builds backward from this date.
Usually today — push it out if you're easing in first.
A rough target is fine — it shapes pacing, not perfection.
Pre-filled from your race type — adjust if your event is non-standard.
This sets how fast the plan can safely ramp up.
Roughly, in hours per week. The plan starts near here, not from zero.
Be realistic — a plan you'll actually follow beats an ambitious one you won't.
Your guaranteed rest day, every week.
The long run, ride, or brick anchors your week — pick a day you can protect.
Helps the coach judge recovery needs and intensity tolerance.
Used to sanity-check effort and pacing — any unit is fine.
e.g. years of swimming, gym training, or other sports before you started tracking activities.
Roughly how long and in what sport — the coach factors this into your base fitness.
Optional — the coach will substitute or scale back the affected sport.
Optional — if your watch (Garmin, Apple Watch, Coros) or a lab test reports one, enter it and the coach will calibrate your training paces and race prediction to it. Skip it and we'll estimate from your Strava history and goal time instead — your plan is just as complete either way.
Optional — tune-up races, travel, or specific goals to plan around.
Describe the change you want in plain language — the coach revises your existing plan and you review it before saving.
Just a label for your plan — don't worry about getting it exact.
Everything else builds backward from this date.
Usually today — push it out if you're easing in first.
Sets how much of the plan goes to base-building versus race-specific work.
Optional — mention an affected sport (run, bike, or swim) and those sessions are swapped for rest.