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The trainingyou deserve.
For runners, cyclists and triathletes.Your plan re-adapts to you every day.
See my first week
No card. See your plan before you sign up.
Works withStravaGarminPolarSuunto
How it works
From first question to your plan
Tell us what you need
Your race, your weeks, your watch. Sixty seconds.
Get your personalized season plan
Every session dated, dosed and explained — not a template.
Your plan adapts every day
Slept badly? Tomorrow is already rewritten before you wake.
Ready to compete at your best? Go Pro
Goal races, taper and race week woven into the season.
Inside the app
Open it, and Tuesday is already decided.
Six by three at threshold, the heart-rate window that makes it work, 500 ml an hour, and the four meals that rebuild you by Wednesday. You just run.
Marathon build · week 7 of 16 · Tuesday
Demo walkthrough: 6×3′ Z4 is a real workout from the SportPlan catalogue and the meals are real dishes from the plan. The day around them is representative.
Three questions, sixty seconds, and your first adaptive week is on screen.
See my first weekFree forever — no card, no trial, no commitment. Pro is optional.
It adapts to you
You change. So does the plan.
Your plan reacts — automatically
Recovery trending down
Sleep 5 h 10′HRV −18 msReadiness 54
Intervals 6×3′Easy run 40′
The results
Twelve weeks in, you can see it working.
Stress
Training Stress Score
Fatigue
Acute Training Load
Fitness
Chronic Training Load
Form
Training Stress Balance
Pace
Min/km at your races
Hard blocks push form negative on purpose — recovery releases it higher. By the A race, the peak is bigger. Supercompensation, planned.
Built to keep you moving
365×
Your plan re-adapts every single day — sleep, fatigue, life.
60 s
From first question to your first adaptive week.
Free
Every training feature, free for everyone, forever.
Scenarios
What the plan does when life gets in the way.
You slept five hours and intervals were due
Tomorrow is already an easy run
Work trip, three days without a gym
The week reorders itself around it
Your race is in June, at 32°
Heat sessions get dosed from May
You're coming back from plantar fasciitis
The ramp has a ceiling, not a calendar
You can only train at 9pm on Tuesdays
Nothing lands at 6am on a workday
Three sports, one week
One plan that actually fits together
You're in the luteal phase
Load and fuelling shift with it
You finished a race faster than predicted
Every future session inherits the new paces
Illustrative examples of how the engine responds — not athlete records or measured outcomes.
See the full scenariosThe edge
Three questions, sixty seconds, and your first adaptive week is on screen.
See my first weekFree forever — no card, no trial, no commitment. Pro is optional.
Race day
One morning decides what the whole season was for.
Free builds the fitness, every day. Pro aims it at a date — the taper computed for your event and your body, the race week planned to the day, and a finish time you can pace to.
A taper computed, not copied
Twelve days for a marathon, nine for a 70.3, fourteen for a mountain ultra — then your own response curve moves the window again. Volume comes down by half, then by two thirds. Intensity never does.
Race week, planned to the day
Two days out, you rest. The day before, thirty minutes to wake the system up — no strength, nothing heavy. Nothing gets improvised at six in the morning.
A finish time you can pace to
Predicted from your fitness and the climb in the course profile, and predicted again every week you train.
A whole year of Pro costs less than most marathon entries — and it decides how that entry goes.
€4.99 a month. Cancel anytime.
Build my season free
Pro checkout opens shortly. Training is free forever, whichever you choose.
The last twelve days
VolumeFreshness
−2 d
Rest
−1 d
30′ activation
0
Race day
Predicted finish
3:24:10
Illustrative: a marathon taper as the engine schedules it — volume down, intensity kept, the peak landing on the day. The time shown is an example, not a promise.
Pricing
One coach. Two ways to use it.
The full coach is free, forever. Pro adds your real races to the season plan.
Free
€0forever
The full plan, adapted every day. Not a trial, not a stripped-down tier.
- Day-by-day adaptive plans: run, trail, canicross, orienteering, bike & tri
- Garmin + Strava sync
- Daily readiness, and injury protection built into the plan
- Full history & analytics
No card. See your plan before you sign up.
Pro
€4.99/month
Every race in your season, woven into your plan.
- Goal races with A/B/C priorities
- Automatic taper & race-week plan
- Finish-time prediction tuned to your fitness and the race's climb
- Race finder powered by sportplan.es — coming soon
A whole year of Pro costs less than most marathon entries — and it decides how that entry goes.
See what Pro addsCheckout opens soon — training stays free either way.
Two prices, no hidden tiers. Free isn't a hook — Pro funds it, not ads and not your data. Cancel Pro anytime.
Nutrition included
You already train hard. Now eat like it.
Daily goals, calories and macros, and personalized guidance — computed from your training, not from a separate app.
Your week215 → 490 g carbs/day
Training loadCarbsProtein
Long run 90′3,260 kcal
Carbs 490 gProtein 132 gFat 86 g
Fueling75 g/h · 600 ml/h
Heat acclimation
Arrive acclimated.
Hot race? The plan doses 2–3 easy heat sessions a week across the two pre-taper weeks — and your body answers: plasma volume up, sweat response up, heart rate in the heat down. Pro
Heat sessionTraining
Advanced nutrition
Your gut is part of the plan.
Seventy factors science links to your gut. Your plan takes care of every one within its reach — every day.
Tap any factor to read what it does.
Three questions, sixty seconds, and your first adaptive week is on screen.
See my first weekFree forever — no card, no trial, no commitment. Pro is optional.
Tribe
Your palmarès, only if you want
Your tribe lives inside the app: your training groups, the people preparing your same race, and a friendly leaderboard. Switch your palmarès on and your people see your races, your sports, your season.
- Training groups with chat, shared plans and a race calendar
- Meet the people preparing your same race
- Your palmarès starts hidden — you show it when you want
MG
Maria García
Girona · ES
Member since 2026
Last 12 months
Activities
214
Distance
3,412 km
Time
289 h
Elevation
47,900 m
Palmarès
Ultra Pirineu 100
Jun 2026
100 km · 6.200 m+ · 16:42:10 · #58
Trail Girona
May 2026
42 km · 2.100 m+ · 5:56:31 · #23
Marató Barcelona
Mar 2026
42,2 km · 120 m+ · 3:12:44 · #412
The expertise behind the engine
20+ years of real coaching
Ramon Curto
Founder · MSc Exercise Physiology
For twenty years I adjusted every plan athlete by athlete, day by day. That coach — the one who watches you, adapts your week and holds you back when it matters — is exactly what we built into SportPlan.
Methodology
Explore the evidence behind training decisions.
240
real variables
21
physiological families
- Your season has a shape: you build, you sharpen, and you arrive fresh on the day that counts.
- Easy days are genuinely easy. Hard days are genuinely hard. Nothing sits in the grey zone that trains nothing.
- Every morning it reads how you slept and how you recovered, and adjusts before you're out the door.
Drag to turn the sphere. Every point is a real variable your plan is built from — tap one to see what it is computed from and what it feeds.
Ambassador program
Want to be a CoachUpFit ambassador?
Send us your sport story — races, clubs, the people you train with. We read every application and answer you by email.
FAQ
Before you ask.
Which sports does it support?
Running (road, trail, canicross, half marathon, marathon), orienteering (sprint, middle, long and rogaine), cycling, and triathlon (sprint to 70.3 and Ironman). Other endurance sports are on the roadmap.
Is training completely free?
Yes. Every training feature — adaptive plans, daily adjustments, device sync, recovery-aware scheduling — is completely free, no credit card. The optional Pro tier only adds race extras: goal-race preparation, race-week plans and time predictions.
I can only train 4–6 hours a week. Is this still useful?
Absolutely. The plan adapts to the hours you actually have. Busy athletes benefit the most — one session removed, one session changed, one recovery day protected. Precision beats volume.
How does pricing work?
Training with SportPlan is free — every adaptive-training feature, forever, no credit card. The optional Pro tier (€4.99/month) adds real sport events to your season plan: goal races with taper, race-week plans and race-time predictions. Race discovery via the sportplan.es calendar is coming soon.
I have a race goal. Can I go further?
Yes — that's exactly what Pro is for. Your season plan is built around your goal race: race-specific preparation blocks, a taper that releases your best form on race day, a dedicated race-week plan and a race-time prediction. Add a tune-up race and your season arcs through both.
Do I need Strava or Garmin?
Not required, but strongly recommended. Plans get much better when we can see your real sessions, HR, pace/power, and recovery trends. Strava alone is enough to start; Garmin adds deeper signals. You can also log sessions manually.
Will my data be sold?
No. We only use your Strava and Garmin data to build your plan. We do not sell your training data or fund the product with advertising. Full details are in the privacy policy.
When can I start?
Any day of the year. Your plan starts from where you are today — your current fitness, your schedule, your next race — and builds forward from there. No season windows, no waiting for Monday.
Tomorrow's session is already waiting.
Free forever — no card, no trial, no commitment. Pro is optional.