Free training app for cyclists and runners

Know what to do today.
Be ready on race day.

Adaptive Training builds your plan, adjusts it every morning to how you're actually recovering, and shows you everything your rides can tell you. It runs on your computer and your data never leaves it.

Try the live demo → Download for Mac or Windows
No sign-up. The demo loads a sample athlete you can edit freely.
Free, no subscription No account Data stays on your machine Works with Zwift, Garmin, Wahoo, intervals.icu
Calendar with the morning check-in, weekly training volume and this week's planned sessions

What it does

Everything a coach and a lab would give you, in one app you own.

Plan

A plan that adapts every day

Rules grounded in physiology build your season and rewrite each day around how you're actually doing.

  • Today's session is already picked from your fitness, fatigue and calendar. Take it, swap it, or log what you did.
  • A quick morning check-in for sleep, soreness and motivation adjusts the day to how you feel.
  • Your season targets your biggest gaps between what your race demands and what you can hold now.
  • Fuelling follows the plan. Daily carb and calorie targets, recipes, and one grocery list for the week.

Send sessions to Zwift · Garmin · Wahoo · TrainerRoad, or sync the whole plan through intervals.icu

Season plan building toward a road race, with the gaps between race demand and measured capability

Analyze

Understand every ride

Drop in a file from any head unit and see what your engine can do.

  • FIT, GPX and TCX import. Rides without power still get a sensible load estimate.
  • Know your engine. Critical Power and W′ from your own rides, with your anaerobic battery drawn under the power curve.
  • Go deep on any ride with power and heart-rate streams, a route map and a lap editor.
Measure your aero drag for free. Get CdA and Crr from your own rides with the Chung virtual-elevation method, no wind tunnel needed. Other platforms charge for this as a headline feature, and here it feeds straight into Bike Split.
A Zwift ride's power and heart-rate streams, with the W′ anaerobic battery draining underneath

Race

Arrive ready on race day

See your form heading into the event, then plan how to spend it on the course.

  • Fitness, fatigue and form projected forward to your target events. beta
  • Bike Split pacing tells you the power to hold on every climb, descent and headwind, using the drag you measured.
  • Run race model gives your critical velocity, D′, and a race pace you can hold.
How the numbers are computed →
Fitness, fatigue and form chart with a dashed projection forward to the season's events

Yours, not ours

Your training history belongs to you.

One file you own

Everything lives in a single SQLite database on your computer.

Export any time

Query, chart or export all of it with the built-in explorer.

No account

Nothing to sign up for and nothing sent to a server.

No subscription

It keeps working without depending on any service.

About the demo: every visitor gets a private, throwaway copy of a synthetic athlete. Edit anything or import a file. Nothing is saved or shared, and Reset gives you a fresh copy.

Try it without installing

Two free calculators that run in your browser.
Cycling

Bike Split

Enter a route and your numbers. Get the power to hold over every climb and headwind, with a W′ battery, then export it to Zwift or your head unit.

Open Bike Split →
Running

Race calculator

Enter your best recent times. Get your critical velocity and D′, what you're ready to race with its uncertainty, and a sandbox for race pace.

Open the calculator →

See it with a real season of data.

The demo loads a sample athlete with months of rides and a season plan. No sign-up.

Try the live demo → Download
Public beta. The reporting is solid. The predictive models are still being checked against established tools before we make strong claims about them. Try it, break it, and tell us what's off.