01 · Set direction
Start with a goal and the time you have.
Keep the next race, the time remaining, and the current training phase visible while you decide what belongs this week.
Planning & Coach
Plan toward the goal. Adapt to the body you have today.
Set your goal and available training time. Draft a week, review it against recent training, sleep, and soreness, then choose which sessions to keep.
Explore sport-specific training plans →
02 · Build the work
Draft the whole week.
Open Plan your week to review proposed sessions alongside completed training. Check each day before saving.
03 · Keep it editable
Keep the sessions you want.
Move a session to another day, remove it, or lock it before regenerating the week. Review scheduling conflicts before you save.
From week to workout
Review the plan as the week changes.
See planned and completed sessions together. Check the workout details, then use your weekly review to decide what comes next.
The week in view
Plans and completed work share one calendar.
See what is coming, what happened, and where the week still has room before adding more.
The session in detail
Follow the intervals and targets.
Review the warm-up, work intervals, recovery, and cooldown before you start.
Weekly check-in
Review the week, then shape what comes next.
Review completed training, rest days, and scheduling explanations before you save.
Strength belongs in the plan
Plan strength alongside your runs, rides, and swims.
Strength sits beside running, riding, swimming, recovery, and race phase in the same plan. Sessions can carry exercises, sets, reps, load, and rest while still respecting soreness and the harder work already in the week.
On Apple Watch, set logging keeps the phone out of the way when the session starts.
Ask Ray
Ask about your next session.
What should I do today?
Should I keep this hard session or swap it?
Can you lighten this week?
Did my pain rise after long runs?
What kind of session fits my current energy?
How should I adapt when the calendar gets crowded?
When life changes
Change the plan without treating the week as a failure.
Ask Ray to move or replace a session. Review the proposed change before confirming it, then see the updated session in your plan.