01
Age-based formulas guess your limits
Generic plans use 220 minus your age to set zones. That formula ignores your actual lactate threshold, pushing you into a grey blur where your easy days are too hard.
For endurance athletes: Stop turning your easy runs into tempo work.
This heart rate zone training program sets targets from a field test, not a formula. Your AI coach programs true 80/20 polarized weeks so your base builds and intervals hit hard.
HeartZone Coach is $16.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 5
- per session, max
- 75min
- meals a day
- 4
- between deloads
- 4wk
HeartZone Coach your coach · online
Today · Monday
Zone 2 Long
75 min · from your plan
You: Slept badly, resting heart rate up seven beats. Can you swap today's intervals for Zone 2?
Your coach: Done. Today's threshold repeats become easy Zone 2, conversational and under your ceiling. The intervals return once your resting heart rate settles.
Plan updated · confirmed in chat
The problem
Why generic pacing plans fail
02
Live watch alerts create stress
Depending on a watch to buzz you into a zone creates a reactive, stressful session. You need a plan that tells you the target effort before you even start.
03
Static nutrition ignores intensity
Standard meal plans give you the same food every day. They ignore that a long Zone 2 session and a threshold interval day require completely different fueling strategies.
The method
How HeartZone Coach builds your base
01
True threshold testing
Your coach ignores age-based formulas. You run a field test, and the coach calculates your actual Zone 2 and threshold targets from your logged numbers.
RuleSets zones from a lactate-threshold field test
02
Patient base building
Your coach's rule: add Zone 2 minutes first, and push the hard day only once the Saturday test shows under 5 percent drift.
RuleAdd Zone 2 time before pace, one step at a time.
03
Data-driven recovery
The coach reads your sleep and resting heart rate from Apple Health or Health Connect. If your resting rate jumps by five beats for three days, it reduces your volume.
RuleTriggers a deload week when resting heart rate rises
04
Session-matched fueling
The coach programs four meals a day. It scales your daily protein target to your bodyweight and adds pre-session carbohydrates specifically for your threshold interval days.
RuleAdapts daily carbs to your session intensity
Your week
A typical 80/20 training week
Your coach builds this around your schedule and adjusts when life gets in the way.
- Mon: Zone 2 Long(Train)
- Tue: Zone 1 Walk(Active)
- Wed: Threshold Intervals(Train)
- Thu: Zone 2 Medium + Strides(Train)
- Fri: Zone-Neutral Strength(Train)
- Sat: Aerobic Decoupling Test(Train)
- Sun: Full Recovery(Rest)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Runners, cyclists and triathletes who want true polarized training
- Beginners who struggle to go slow enough on easy days
- Athletes with a heart-rate watch who want to use their numbers properly
Pick another coach if
- Anyone expecting live watch alerts during the workout
- Athletes wanting a physique program with cardio on the side
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. HeartZone Coach writes your first plan before you sign in. Month to month; cancel in a tap.
HeartZone Coach
$16.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need a specific brand of watch?
No. Any heart-rate watch works for the weekly aerobic decoupling test. After a session, tell your coach in chat your average heart rate, pace and how it felt.
Will the coach buzz my wrist if I run too fast?
No. This coach does not read your watch live. It teaches pacing by feel and by numbers, and the pre-session check turns a hard day into Zone 2 when your resting heart rate or drift is up.
What if I miss a workout?
You just tell your coach in the 24/7 chat. It will rebuild your week, shift your heavy threshold day, or update your meals so you stay on track without piling on extra fatigue.
How does the nutrition plan handle different workout days?
The coach programs four meals a day. Interval days get pre-session carbohydrates and a recovery snack, and an easy Zone 2 session under an hour may be done before breakfast once or twice a week.
How does the coach know when I am overtraining?
It monitors your logged fatigue, soreness, and life stress. It also reads your Apple Health or Health Connect data, triggering a lighter deload week if your resting heart rate stays elevated.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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