Your plan reaches your watch.
Your coach adjusts it.
Structured sessions that travel to your COROS, Garmin or Apple Watch. And a real coach who compares what was planned with what you ran, and changes the plan when your week changes.
Garmin connects through Intervals.icu (free). Apple Watch works with the PMPRunCal app.
A system that listens.
A coach who signs it.
The platform structures, calculates and compares. But every plan is decided by Henri Forcella: he studies your data, writes to you in your calendar and answers your feedback.
“There are better coaches than me, but I'm the one who puts the most care into it.”
Henri Forcella · Coach since 2019
USATF, TrainingPeaks & CFSC Certified
Plan. Send. Run. Learn.
The coach writes the session the way they'd say it to an athlete.
6 x (800m @ 4:08-4:16 + 2' rec Z1) becomes steps with pace or heart rate targets, calculated from your real zones.
- Joe Friel zones from your heart-rate and pace thresholds
- By pace or by heart rate: the coach chooses
- An assistant proposes; the coach decides and approves
Warm-up, intervals, recoveries. You just press start.
Every step carries its target. If your watch supports it, the guidance shows on screen while you run.
- COROS: run, bike and trail
- Garmin: through Intervals.icu, the next ~7 days
- Apple Watch: with the PMPRunCal app
“Today” tells you what's on, how it should feel and why.
Then a 10-second check-in combines your sleep, load and week to adjust the day.
- Streaks and achievements without pressure
- “Your day”: sleep, recovery and load in one read
- Your coach answers you on the same session
What was planned against what happened, week by week.
The coach sees what you did and how you executed it: your watch laps against the plan's structure.
- Weekly compare: sessions, volume and load
- Execution vs plan from your watch laps
- Days you can't train never count against you
Everything an athlete needs.
Nothing in the way.
Your zones, always current
Joe Friel heart-rate and pace zones calculated from your thresholds. When your threshold moves, your zones move.
Exercises you can follow
Strength for runners (CFSC method) with illustrated exercises, sets and an “easier / harder” button.
Eat for your week
A meal plan and race strategy built around your training. Reviewed and approved by your coach.
Learn what you train
7 short courses and 34 lessons written by your coach, with a quiz and a badge at the end.
A ladder, not pressure
Four 10K steps, streaks and habits. Celebrate real progress.
Your month at a glance
Week, full month and weekly load. Tap a day to see the session inside.
Installs as an app
Connect COROS, Strava and Intervals.icu. On your phone, “Add to Home Screen” and you're set: iPhone and Android.
This is how
your coach sees it.
The same calendar you see, with tools: drag and copy sessions, build workouts, see every athlete's load and compliance. Henri trains with this very platform.
- Session builder with per-athlete zones
- Calendar with load, week by week
- Planned vs actual compare
How it reaches your watch.
Garmin receives sessions for the next ~7 days (an Intervals.icu limit): the rest are sent automatically as the date approaches. No watch? It works too: you see the full session in the app.
What people usually ask.
Do I need a sports watch?
No. You'll see the full session and its guidance in the app and can log how it went. A watch adds convenience and data, but it isn't required.
Which watches work?
COROS (run, bike and trail) and Garmin through Intervals.icu, which is free and you connect once. Apple Watch works with the PMPRunCal app. Strava and Apple Health bring in your activity.
Is it in English and Spanish?
Yes. The whole platform switches language with one tap, including emails and notifications.
Does it install on my phone?
Yes, as an app. iPhone: Safari → Share → Add to Home Screen. Android: Chrome → menu → Install app. That also gives you session notifications.
Is it a generic plan or is there a coach?
There is a coach. The platform does the heavy lifting —structure, zones, load, comparison— and Henri decides, writes and adjusts your plan.
What does my coach see of my data?
What you connect: your activities and, if your watch shares them, sleep and recovery. You can disconnect a service whenever you want.
Is this medical advice?
No. Recovery readings and nutrition are training guidance, not diagnosis or treatment. For pain, injury or a health condition, see a professional.
How much does it cost?
The platform is included with coaching. Current plans and modules are on the coaching page.
A plan that listens.
A coach who answers.
Tell us your goal and we'll build your plan. Based in El Paso. Coaching worldwide.