Basis: Workout & Meal Plan

Basis now shows its work — and takes your day to your wrist. • A weekly review, every Sunday evening: what the week held — sessions, cardio, how you fuelled — and what changes next week, and why • "When you're not at your best": tell Basis you're sick, traveling or hurt for a few days. The plan bends around it, holds your run plan, then eases you back in on its own • Overnight signals (optional): with your permission, Basis reads your breathing rate and wrist temperature beside your HRV and resting heart rate, and tells you when a night looks different from your own usual — then lets you ease the day with one tap. It never diagnoses anything • Half-marathon and marathon plans: twelve or sixteen weeks of easy running, one steady effort and a long run that builds gradually, with a lighter week every fourth. Add your race date and Basis paces the build so it peaks just before the day, then tapers you in • A date to train for: set a 5K, a 10K, a half marathon, a marathon or any event. The last days taper, the day before and the day itself are rest days, and the week after eases back • Cycle-aware (optional): reads only the days you've already logged flow in Apple Health — read-only, nothing predicted, nothing stored. It asks how your energy is, and can ease those days if you tell it to • Ask Basis (iPhone 15 Pro or later, iOS 26, Apple Intelligence): ask why today is the way it is, what to eat, what changes next week. Answered entirely on your iPhone by Apple's on-device model, from your own plan • Apple Watch app: today's plan on your wrist, a set-by-set logger with the Digital Crown, a rest timer with haptics and your heart rate — the session lands in your plan on the phone • Spanish throughout