Connect with Strava to load your training data and unlock AI-powered coaching plans.
Continue as:
First time setup:
1. Click Connect with Strava above
2. Approve access on Strava's website
3. You'll be redirected back here automatically
Tokens refresh automatically — you won't need to reconnect.
Engine: V1 Claude
📈 Plan trajectoryWeekly volume + projected ACWR across the plan window.
Weekly volume
Projected ACWR
✉ Coach chatAsk about your plan, readiness, or a specific session.
Claude-powered · grounded on your data · won't override the rule engine · no medical advice.
🏋 Coaching preferences
Coaching philosophy
Core principle
Best suited for
Running days / week
Target weekly distance
Down week every
Long run day
Workout days (up to 3)
Additional notes — weekly mileage target, down-week cadence, busy periods, injury history, etc. All preferences above are injected into every plan generation.
Analysing your training...
Weekly distance
Fitness (CTL) & Fatigue (ATL)
42-day CTL · 7-day ATL · TRIMP-based
Freshness (TSB = CTL − ATL)
Positive = fresh · Negative = fatigued
Acute : Chronic Workload Ratio
Under <0.8 · Sweet 0.8–1.3 · Elevated 1.3–<1.5 · High risk ≥1.5
Intensity distribution (28d)
No distribution data yet — needs a few scored runs with HR or GPS streams.
Calculations use body weight & weekly training load
Enter your sex and body weight above, then click Generate plan.
Strava account
Manage your profile, privacy controls and activity visibility on Strava.
On: rationale on plan-adjustment cards is rewritten in plain language, the chat panel is available, and a Sunday weekly summary lands each week. Off: everything falls back to the deterministic rule engine's text. Your per-day plan generator is unaffected either way.
Plan generator engine
My feedback
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Intervals.icu
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Send workouts to your watch
Two paths to get a structured session onto your watch — pick what works for you.
Connect your Intervals.icu account above (one-time setup, takes 30 seconds).
In Intervals.icu, go to Settings → Connections and connect Garmin Connect (or Wahoo / Coros).
On any structured workout day, open the day and tap Push to Intervals.icu.
The workout lands on your Intervals.icu calendar and syncs to your watch automatically — no cable, no app-switching.
Intervals.icu is free. It syncs to Garmin Connect, Wahoo ELEMNT, Coros, Suunto, Polar and Zwift. Sign up at intervals.icu
Download the .FIT file and copy it to your watch manually — works for any device.
A. USB cable (fastest)
Click Download .FIT on any structured day — the .FIT file downloads.
Plug your watch in via USB. It appears as a drive.
Copy the .FIT file to GARMIN/NewFiles/ on the watch drive.
Eject the watch — the workout appears in your library on next boot.
B. Garmin Express (automatic)
With Garmin Express installed, drop the .FIT file into Documents/Garmin/Workouts.
Plug your watch in via USB — Garmin Express syncs the workout automatically on next connection.
Not a Garmin user? The .FIT file is a standard format — Wahoo ELEMNT, Coros, and most Stryd/Zwift workflows accept it. Intervals.icu also syncs to all of these devices. Apple Watch and Polar support is on the roadmap.
Guided tour
Rewatch the 60-second walkthrough covering refresh, plan generation, race predictions, analytics and settings.
Danger Zone
Delete your Coach Tempo account. This revokes our access to your Strava data, permanently removes your plans, preferences, coaching notes, activity cache, feedback and screenshots. This cannot be undone. Your Strava account itself is unaffected.
Delete account
This will permanently:
Revoke Coach Tempo's access to your Strava account
Delete your training plan, race targets, coaching notes and preferences
Delete all cached activity data, HR/pace zones and analytics
Delete all feedback you've submitted and any screenshots
Sign you out of this browser
Your Strava account and your activities on Strava are not affected.
Generate new plan?
Are you sure you want to generate a new plan? This will replace your current training plan.
Locked sessions and completed runs will be kept. Unlocked upcoming days will be regenerated.
We need a baseline first
Coach Tempo needs at least one run over 4 km to anchor paces, zones and training load. Choose one option below.
Recommended. Import a real recent run from Strava so paces, HR zones and load scores all use your actual data.
Once a run over 4 km appears in your activities this modal will close automatically.
Give us one reference pace and we'll seed the plan. This is a temporary fallback — the override is removed automatically once real Strava data is available.