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.”