Point at a race. Get a season back to today.
Set your goal race and we'll build a clear, week-by-week plan that leads right up to the start line — then keep it adapting as you train, recover, and life gets in the way. Each session lands on your watch, ready to go.
Built back from race day.
Your season is shaped in four simple blocks — Base, Build, Peak and Taper — each with a clear job. Volume builds safely, rest weeks are built in, and you arrive at your race fit and fresh.
12 weeks out · Cape Town Cycle Tour
A-RaceVolume
Ramp ≤ 8%
Pattern
Build / rest
Horizon
Rolling
Tune-up races
Slotted in
Four blocks, one clear path.
Each phase has a purpose. You'll always know which block you're in, why you're doing it, and what good looks like.
Build a strong aerobic foundation with steady, comfortable volume. This is where your season's engine is built — the unglamorous work that everything else stands on.
Add harder sessions and more race-specific work. Your long sessions grow, your intensity rises, and your body learns to hold pace when it counts.
Sharpen up with race-pace efforts and shorter, punchier sessions. Volume comes down slightly so quality stays high and you feel fast.
Rest and freshen up. Volume drops, intensity stays light, and you arrive at the start line feeling sharp, rested and ready.
Your week, written and adapted.
Extended every Sunday evening. Missed or partial sessions rebalance the rest. Mornings adjust to your recovery — so the plan you see is always the plan you should do.
06
Tempo Run
45m · 6×3min Z3
07
Recovery Spin
30m easy Z1
08
Threshold
60m · 4×8min Z4
09
Rest
—
10
Long Run
90m steady Z2
11
Skills
45m drills
12
Endurance
2h Z2
Today's session is highlighted. As you complete each workout, it's marked done, partial or missed — and the days ahead shift to keep your week balanced.
How your plan adapts to you.
A rigid plan is a broken plan. Yours updates constantly — to your recovery, your real life, and your improving fitness — so it always reflects what you should actually do next.
Every Sunday evening
Your plan looks ahead two weeks and rewrites itself — topping up volume safely, slotting in the next key session, and making sure you're trending toward race day.
Every morning
Before you wake, your recovery data is checked. If your sleep or heart rate variability looks low, today's hard session is eased back — no need to second-guess yourself.
After a missed session
Life happens. Miss a workout and the plan rebalances automatically — shifting, not stacking — so you never end up cramming three hard days into one.
As your fitness changes
As you get fitter, your training zones and session targets shift with you. The plan you see in week ten is built for the athlete you are in week ten, not week one.
Every session gets an honest verdict
When you finish a workout, it's automatically compared to what was planned — so you and your coach always see the real picture, not a rosy guess.
You can adjust the thresholds to match how strict you want to be. Each verdict feeds back into the rolling plan.
Sent straight to your wrist
45 min · 6×3 min @ Z3 w/ 90s jog
Updates in place — no duplicate workouts piling up on your watch
Checks that what landed actually matches the plan
If a sync fails, you'll see it in your portal so you can resend
B- and C-races, slotted in safely.
Not every race is your big one. Add smaller races along the way and the plan weaves them in at the right intensity — as a hard workout, a practice run, or a race-pace rehearsal — without wrecking your build.
Your race calendar
Cape Town Cycle Tour
02 Nov · Main target — full taper
Helderberg Mountain Classic
19 Oct · Hard effort, mini taper
Fast 10 Trail Run
28 Sep · Race-pace rehearsal
Things people often ask.
What if I have more than one goal race?
Set one A-race as your main target, then add B- and C-races as tune-ups along the way. The plan slots them in at the right intensity so they sharpen you without derailing your build.
Do I have to follow it exactly?
Not at all. The plan is a strong recommendation, not a prison. Skip a session, swap days around, or add your own — the plan simply updates and keeps you on track for race day.
What sports does it cover?
Running is the lead sport, with cycling also supported. The plan builds a balanced week around your goals and keeps your training load in a safe ratio.
How far ahead can I plan?
As far as you like. Set a race months out and the engine builds the full arc back to today. The rolling two-week view is what you'll actually follow week to week.
What if my race date changes?
Just update it. The whole season rebuilds around the new date, keeping the same sensible structure and protecting you from sudden jumps in training.
A plan that holds.
Set your race, follow the week, and let the plan bend with your life instead of breaking. Coaching is optional — the plan stands on its own.