Connect Strava and a wearable and your AI coach sees every run you do - pace, heart rate, splits, elevation. It spots things like cardiac drift and pacing issues, then adjusts your training based on how you're actually recovering.
The coach breaks down every run by zone distribution. The most common mistake runners make is running easy days too hard - a 2018 study found that 80% of recreational runners consistently exceed their prescribed easy pace. Your coach catches this and calls it out.
Your acute and chronic training load ratio is tracked using distance, duration, and heart rate data. When your ramp rate goes above safe thresholds, you get a heads-up before overuse injuries develop.
During easy and long runs, the coach monitors how your heart rate drifts relative to pace. A decreasing drift percentage over weeks is one of the clearest signs your aerobic base is actually improving.
HRV, resting heart rate, and sleep data from WHOOP or Oura factor into tomorrow's plan. If your HRV is 15% below your 7-day baseline, that planned interval session might shift to an easy run instead.
It connects to Strava for your run data (pace, heart rate, cadence, elevation, GPS splits) and to WHOOP or Oura for recovery metrics (HRV, sleep quality, resting heart rate). After each run, it sends analysis on Telegram and adjusts your upcoming training based on how your body is responding.
Pace per split, heart rate zone distribution, cadence, elevation gain, training load, and cardiac drift. Recovery data like HRV trends, sleep stages, and resting heart rate from your wearable are factored in too.
Yes. For beginners, the coach focuses on building a consistent aerobic base with conservative mileage increases (the 10% rule) and heart rate monitoring to keep easy runs actually easy. Running too fast on easy days is the most common beginner mistake, and the coach catches it immediately.
Yes - 5K, half marathon, marathon, whatever. It builds periodized plans with base, build, peak, and taper phases. Goal paces come from your actual workout data rather than theoretical estimates alone.
A static plan doesn't know you slept poorly, skipped a run, or nailed a workout faster than expected. This coach reads your data daily and adapts - shifting intensity, swapping workouts, or extending recovery based on what your body is actually doing.
Runna and NXT RUN generate adaptive running plans based on performance data. athletedata.health adds real recovery data from WHOOP and Oura (HRV, sleep, recovery scores), strength training from Hevy, and proactive coaching via Telegram. Better for runners who also lift or wear a recovery-tracking wearable.
Connect your apps, meet your AI coach. No credit card required.