Training, built brick by brick.

Coach-designed sessions for beginner and intermediate runners and triathletes, resized each morning to how you're actually recovering. From a first 5K to a full Ironman.

Ask for an invite See a morning brief

Free private beta Android and Garmin only, invites in small rounds

Morning, Jack.

Thu 14 May

Checked in ✓

Your overnight recovery came in low again, so I've taken some distance out of today's tempo. Same session, less of it.

Still watching that left calf from Sunday.

You get faster on the sessions you finish.

Back off when the body asks, and the sessions that matter are still there when they count. The race date does not move.

Mon

Easy run

40 min · easy, conversational

Tue · Today

Intervals

6 × 600 m · 2 min easy

Shortened from 800 m · overnight recovery down

Wed

Rest

Recovery day

Thu

Tempo

20 min · steady, controlled

Fri

Easy run

30 min · easy

Sat

Long run

90 min · aerobic

Sun

Mobility

20 min · optional

Every morning, a brief

How the day gets read, before you lace up.

Three things decide it, and you see the working on all three.

Step 1

Your wearable, plus thirty seconds

Overnight recovery, sleep and resting heart rate come off it. Thirty seconds from you on how the legs feel.

Step 2

One decision, in one word

All of it lands on one word: Primed, Steady, Hold easy or Rest up. That word decides the day.

Step 3

What today becomes

Primed hands you the session at full length. Hold easy means less of it. Either way, a sentence saying what changed and why.

Run and triathlon

Whichever way you're building.

A first 5K, or three disciplines into an Ironman.

Run & triathlon

Two sports, one coach who gets both.

Swim, bike and run are planned together, and readiness is worked out per discipline. A sore calf rules out running without ruling out the pool. Most watches give you one number for the whole body.

5K → marathon Sprint & Olympic tri 70.3 & Ironman Readiness per discipline

When to ease off

A rest day is a brick too.

Log a niggle, or string together rough nights, and the load comes off, the day drops to easy, or it becomes a rest day. New to structured training? More caution, not less.

Niggle tracking Protective rest days Extra caution for beginners Race taper

Before you ask

A few things worth knowing first.

Android and Garmin only. That is the whole beta today. If you are on an iPhone or you wear something else, better to say so now.
Start whenever. It sharpens as it goes. You get a plan and a readiness read from day one, and it sharpens as it learns your normal. Until a signal has enough history behind it, it is left out rather than guessed at.
Your readiness score measures you against you. It is a fixed calculation: heart-rate variability against your own rolling baseline first, then sleep, then training load. No average, no population curve, no model guessing at a number. The wording around it is written by a language model, and sessions varied off the coach's templates are not individually coach-reviewed.
Your check-in can overrule the number. Flag soreness or energy red, or a severe niggle, and the disciplines it affects drop to rest whatever the score says. That override only ever works downward. Nothing in a check-in can talk the day back up.
Advice, never a lock. Everything here is a recommendation. You decide, and you can ignore any of it. Bricko is not a doctor or a physio, so if something hurts, go and see one.

Your data is not sold and not handed to advertisers. See what is stored and who can see it.

Arrive at the start line ready to run your race.

That is what the easy days are for. Ask for an invite: it is free, and there is no card.

Ask for an invite

Or write to [email protected] directly.