It’s Sunday night and you still don’t know what to run tomorrow. You’re tired, but is it rest-day tired or push-through tired? Teach your own AI — Claude, ChatGPT, or whatever you already use — to read your real training and remember it, so it hands you one clear call each day — with the why.
~3-min setup Connects to intervals.icuWorks with Claude, ChatGPT & more
Your morning · Today
Tue, 16 Jun·Good morning, Martin
synced 06:12
Today’s session
Recovered
Threshold intervals
5 × 6 min @ 4:05/km
2 min jog recovery between reps
Why today
You’re rested and you nailed Sunday’s long run, so today we hit the gas. Controlled, not heroic — this is the session that builds your goal pace.
Remembered:your left calf was tight after Tuesday’s run — tomorrow’s plan already has 10 minutes of mobility for it.
How recovered you are today
HRV
68ms
rested
Resting HR
48bpm
normal
Sleep
7h42
good
Form · TSB
5
fresh
A real screen from inside the app · sample data
The self-coached week
You’re fit enough to chase a real goal. You’re just tired of doing it alone.
Between work and family, your training time is precious — and right now you’re spending half of it second-guessing. A coach would fix that. A coach is also expensive, rigid, and doesn’t see your watch.
The Sunday-night guess
Tempo or easy? 10k or 15? You stitch a week together from forum posts and a plan you found in a PDF — and quietly hope it’s right.
The copy-paste plan
The generic block doesn’t know you had three hours’ sleep, or that Thursday got eaten by a meeting. So you fall behind, then panic-cram.
The overtraining fear
You push when you should rest, rest when you should push — because no one’s watching your fatigue but you, and you’re not sure what it’s telling you.
Imagine opening one screen each morning and just… knowing. The session, the pace, and exactly why it’s today.
How it works
From your real data to tomorrow’s run — in three steps.
No spreadsheets, no cold-typing your life into a form, no new app to check every morning — it works inside the AI you already use, on your phone or your laptop, and remembers everything next time.
Step 1
Connect your training
Link intervals.icu and it reads what you’ve actually been doing — your weekly mileage, recent paces, resting heart rate, sleep, and how fit you are right now. One read-only link, no data-entry marathon.
Weekly volume ~70 km
Recent paces & recovery
Step 2
It builds your plan around you
Tell your AI your goal and your real week — the days you can run, the time you have, the long-run day you protect. It sets your paces from a recent effort and lays out a phased block to race day. Honest about what fits.
Base · Build · Peak · Taper
Your paces, set for you
Step 3 · Adapt
The one thing that matters today — and it bends when you do
Each morning it gives you the one call that matters — the key session, the easy run, or rest — and tells you why it’s today. Rough night, recovery down, life got heavy? It re-reads tomorrow and pulls back, and tells you it did. The plan bends so you don’t break.
e.g. “Thursday’s tempo eased — Saturday’s long run is the real test.”
Inside your day
This is what “knowing” looks like.
Two screens. The whole season at a glance, and the one run that matters today.
Your plan · Amsterdam Marathon · 16 weeks
Amsterdam Marathonsub-3:15
Wk 6/16BUILD
now
BaseBuildPeakTaper
Quality Easy base Race
The full plan — every week shaped toward one date. Sample data.
Today · Tuesday
Mon
Tue
Wed
Thu
Fri
Sat
Sun
KEY SESSIONRecovered
Threshold intervals
5 × 6 min @ 4:05/km
Distance
14 km
Duration
~65 min
Why today
Rested, and Sunday’s long run nailed — so we hit the gas. Control the first rep; finish faster than you started.
Remembered:your left calf was tight after Tuesday’s run — tomorrow’s plan already has 10 minutes of mobility for it.
Today’s readout — one run, and the reason for it. Sample data.
The method
The same principles a real coach uses — applied to your data, every day.
No black box. These are the foundations of modern endurance training. Here’s what each one means, in plain terms, and how Forbedr applies it.
Periodization
Training in phases — base, build, peak, then taper — so fitness rises in the right order and lands on race day. Forbedr lays out the whole block and shows you where you are in it.
Polarized intensity
Most of your running easy, a focused minority genuinely hard — the 80/20 split that builds the aerobic engine without burning you out. Forbedr protects your easy days as fiercely as your quality ones.
Recovery-first
Hard days only count if you can absorb them. Forbedr watches your recovery — HRV, resting HR and sleep — against the training load you’re carrying (the fitness/fatigue balance trackers call CTL, ATL and TSB) and eases up before you break, not after.
Progressive overload
Load climbs gradually, with planned down-weeks to consolidate. Forbedr raises volume and intensity only as fast as your body proves it can take — the patient build that gets you to the start line healthy.
Who it’s for
Built for the runner with a real life — and serious enough goals.
The core
The busy recreational runner
You’ve got a job, a family, and three or four runs a week if it goes well. You don’t need a 40-tab spreadsheet — you need to know what to run today, and that it’s the right call. It fits the plan to the week you actually have, not the one a textbook assumes.
It scales up
The serious amateur
Chasing a sub-3:15 marathon on ~70 km a week? It reads your fitness-and-fatigue balance, sets paces off your real efforts, and periodizes a proper block — the rigor of a coach, without the rigidity or the monthly invoice.
Not for you if you want someone to literally hold the stopwatch trackside — this is your coach in your pocket, every single morning.
Runners, in their words
The moment it stops feeling like an app.
From first marathons to BQ-chasers — what changes is trust. Here’s where it tends to click.
The first thing that actually made me trust it: it told me not to do the session. My recovery was down, it had read it, and it said so — and told me why. That’s when it stopped feeling like an app and started feeling like a coach.
RRenrecreational marathoner
Two kids, a full-time job. I told it I have five hours a week and it built around that — honestly, not by pretending I had ten. First plan I’ve ever stuck to.
MAMayafirst marathon · 5 h/wk to train
It explains why I’m running what I’m running. That’s the part a plan PDF never gave me — and the part that keeps me showing up.
DKDavidsub-3:15 marathoner · ~70 km/wk
Illustrative examples for this demo — not statements from real, named individuals.
Pricing
Start free. Decide later.
Your first month of coaching is on us — then it’s the price of a coffee. Three ways to pay, all identical except the bill.
No credit card required
One month, completely free.
Full coach. Every feature. One month of real training. We don’t ask for a card until you’ve already decided it’s worth paying for.
