# MONS: Endurance Coach — Run, Ride, Swim & Get Strong > Run, Ride, Swim & Get Strong (iPhone/iPad app by Nico Olavi Nyberg.) - Source: https://appshunter.io/ios/app/mons-endurance-coach/id6756827980 (this page in markdown: same URL + `.md`) - Developer: [Nico Olavi Nyberg](https://appshunter.io/developer/1863131648) - Category: Sports, Health & Fitness - Price: Free with in-app purchases - Age rating: 4+ - Requires: iOS 17.0 · 59 MB - Languages: American English - Released: 2026-02-26 - Data updated: 2026-09-07 - User reviews in markdown: https://appshunter.io/ios/app/mons-endurance-coach/id6756827980/reviews.md ## What is MONS? Every other plan is fixed the day you download it, and wrong by Tuesday, the first time real life gets in the way. MONS works the other way round. It's a coach, and it rebuilds your training every single day around the body you woke up with and the day you actually have: a short night's sleep, a closed pool, a meeting that ate your lunch run. Your Apple Watch reads your recovery. Your coach reads your week. You just show up. It has already designed the rest. A COACH, EVERY MORNING Tell it how long you have and it aims for that time. When recovery or recent training says less is stronger, it gives you a shorter day, restorative yoga or full rest instead of filling minutes for their own sake. Wake up ready and it sends you after the session that makes you faster. Some days that's one easy run with drills and strides. Some days it's two: an easy run plus a kettlebell block, or a VO2 max effort in the pool, where it builds your engine without pounding your legs. Miss a day or lose the pool and the week reflows, with no guilt and no falling behind. HRV, resting heart rate and sleep drive all of it automatically. YOU DO MORE THAN RUN Most runners get hurt every year, and it's usually because all they do is run. Running builds your engine, but a body that only runs breaks down. The method builds the whole athlete, fast, strong and smooth, across three pillars: endurance, kettlebells and yoga. Often within the same day. You can run only if you want, but this is how you stay in the game. • Endurance is running, swimming and cycling. Mostly easy volume, and the pool and the bike give you aerobic minutes without pounding. You set how those easy minutes split. • Kettlebells are coordinated, full-body power that transfers straight to your stride. • Yoga is mobility and breath that keep you efficient and durable. ADVENTURES, WITH THE ROUTE ALREADY DRAWN Put a named distance on any future day and your training builds toward it. A 5 k, a 10 k, a half, a marathon, a mile in open water, a hundred miles. Then MONS plans the actual route: you choose where it starts, and it heads for the parks, forests and shoreline near you rather than the ring road. Finish where you began, or at a car park or a station if you'd rather come home another way. Swims get a course on open water, and swimrun, brick and triathlon days are planned leg by leg. Nobody else organizes it and there's no entry fee. You decide to go, and that day is yours. Distances you've already done are marked done. OR RACE THE ONE ON YOUR CALENDAR Your first marathon or your fastest. A half, or a swimrun. Add the date and your training reshapes around it, through the taper, race week, and the recovery after. WHERE IT CAME FROM This is the method that took our founder from not running at all to a 4:22 marathon, negative splits, strong at the finish, in eight months, with a toddler and a full-time job. Not a lab. Real life. ASK ANYTHING Reschedule a session, report a niggle, or ask why today's run is what it is, in plain English. Your coach knows your history, today's load, and what's coming. ON THE WATCH Runs, rides and swims with live heart-rate zones, segment-by-segment guidance, and a post-session check-in. Kettlebells and yoga are taught on your phone, then practiced freely, the way bodies actually learn. Apple Watch required. Start with a 14-day free trial. Build a body that lets you say yes. To the marathon, the swimrun, the summit, the thru-hike. Terms of Use: https://www.monsathletics.com/terms Privacy Policy: https://www.monsathletics.com/privacy ## Pricing and in-app purchases Base price: Free. **Subscriptions** | Subscription | Price | Period | | --- | --- | --- | | Monthly | $12.99 | per month | | Annual | $99.99 | per year | **One-time purchases** | Purchase | Price | Type | | --- | --- | --- | | 8-Month Season Pass | $72.99 | one-time | | 5-Month Season Pass | $44.99 | one-time | | 9-Month Season Pass | $81.99 | one-time | | 10-Month Season Pass | $90.99 | one-time | | 11-Month Season Pass | $99.99 | one-time | | 12-Month Season Pass | $108.99 | one-time | | 7-Month Season Pass | $63.99 | one-time | | 6-Month Season Pass | $54.99 | one-time | ## Version history (last 5 releases) ### 3.7 — 2026-08-26 Adventures. Pick a distance you want to go and do — a 10 k, a half, a mile in open water, a hundred miles — and MONS draws you a real route for it and puts the day on your calendar. Every distance in your list opens a map now, including the swimrun, brick, triathlon and duathlon days, which are planned leg by leg. (They used to be called challenges. One name for one thing.) You no longer have to finish where you started. Set your start, then say how the day ends: back where you began, near parking, or near public transport. MONS goes looking for real car parks, trailheads, stations and stops at the right distance from you, and routes to the one that keeps your 20 km a 20 km. If there is nothing out there, it says so rather than quietly handing you a loop. Your routes go somewhere, and they know the ground. Adventures come back named — Helsinki Parks & Beach Loop, not "the planned route" — because MONS looks up the parks, forests, lakes, beaches and viewpoints within reach of your start. It also reads how green each direction is, and how much of the paths that way are trails rather than streets, and heads for the green. Swims get a course too, and can cross to the other side. Out from a bank and back, or across to the far bank — found by walking the map across the water, so the line is water the whole way. Ask for a crossing that is not there and you will be told, not stretched round the bay. A planned swim starts as open water on your Watch. No pool question. Tap the day on your calendar and the map opens. The route used to vanish the moment you accepted it. Now the day carries its distance, and tapping it shows the route, where it starts and where it finishes. The morning check-in can wait. Swipe it away and you are on the home screen with everything working. Today then says what is actually true — "Today is waiting for you" — instead of showing a workout nobody designed. Tap Today whenever you are ready. It asks in half hours now, and goes up to four. Eight stops on the dial instead of twelve, and the aerobic ride goes to four hours with it. Your coach can finally see what you have done. The furthest you have ever gone in each sport now reaches the coach, alongside the recent month it could already see. It changes how you are spoken to, not what you are given — how far you go today is still decided by what your body has absorbed lately. Recovery decides when less is stronger. Your morning time is still the target, but unused minutes no longer manufacture training. A shorter day, a restorative practice or full rest is a real coaching decision now, with the reasoning attached. Kettlebells and yoga are part of the day again. Rules meant to stop two hard sessions landing together had quietly taken body work off the table on short mornings. An hour holds a shorter ride and a full practice, and it always did. The coach's workout is the workout you get. We were trimming what the coach designed to fit your window — your ride length was the smaller of what the coach chose and what you typed. That is gone. The menu is filtered before the coach sees it; once it answers, the answer is what you get. Swims and rides get their own yoga. Five minutes on the pool deck after a swim, standing and barefoot. Eight minutes after a ride that never stays still. Those minutes are reserved before your day is designed. Phone and Watch stay on the same day. Your Watch asks the phone what today is instead of keeping this morning's list, and a session started on the wrist now shows on the phone. Fixed: after a swim or a ride, the Watch result screen said "Run Complete". ### 3.6 — 2026-08-17 Your workout card now tells the whole story. Heart rate on every discipline that records one, pace spoken the way each discipline speaks it — minutes per km for a run, speed for a ride, time per 100 m for a swim — and total ascent wherever your watch measured it. The shared image carries the same numbers as the card. Put your own photo behind the share. Tapping Share opens the card first, so you see exactly what goes out before anything leaves the phone. Pick a photo from your library, drag to move it and pinch to zoom until it's framed, and your route still draws over the top. Choosing a photo doesn't give MONS access to your library, and nothing is uploaded. The mix sliders show what the coach is actually doing. Near a race the coach leans your endurance mix toward the discipline you're racing. The sliders now sit where your training actually is, with the reason beside them — and moving any slider makes it yours again and ends the lean. The bike is a real training discipline. Four cycling workouts instead of one: an easy ride, a threshold ride, a VO2max ride and a sprint ride, each with a full article on what it trains. Your heart-rate targets on a bike sit below their running equivalents on purpose, and a long ride now counts as a long session. The short yoga sessions run on a clock. The five- and eight-minute flows attached to your runs and lifts are timed now, and the watch counts them down — a hold taps once with five seconds left so you can change sides with your eyes shut. Those minutes count toward your morning, so the coach budgets the rest of the day around them. Your running charts and your coach read the same measurement. One reading, the coach's, so a chart can't tell you you're improving above a note saying nothing has moved. It waits for six comparable runs before calling a direction, which is the honest version. The time you set in the morning is the session. Say you have 90 minutes and the day comes in around 90 — filled out with sensible easy work, never a longer hard workout. A yoga day is now always one of the long practices, not a short flow that belongs attached to something else. Fixed: a ride's full-screen session page was headed "YOUR RUN". It now names the discipline it's showing. ### 3.5 — 2026-08-13 You set how easy training is split. Three sliders — run, swim, bike — in Settings and when you first set up. Easy runs, swims and rides all count toward the same easy volume, so the coach no longer owes you a fixed number of swims or one bolted-on ride. Zero a discipline if you don't do it. Near a running race the coach may temporarily lean the mix toward running, and you'll see why. ### 3.4 — 2026-08-12 Cycling joins the method. Easy aerobic rides — 30 minutes to two and a half hours — when your engine has room but your legs don't. One ride a fortnight, added rather than swapped for a run. Switch it off in the morning gate if you haven't got a bike. A card for every run and open-water swim. The route you covered, how far, how long. Share it if you want — Messages, Instagram, Photos — a clean image of what your body did. Your location never leaves your phone. Challenges on your calendar. Stamp a 5 k, 10 k, half, or mile swim on any future day. It's not a race — you decided to go do the distance. Days you've finished are marked Collected. Miss it and it clears quietly. Your workout is saved the moment you stop, not when you rate it. If the watch dies between the finish and the effort question — common after a swim — charge it, open the app, and the session is still there with everything the watch measured. Three long yoga sessions for the days your body says no. Deep holds when you're stiff, supported breathing when you're flat, legs-up-the-wall the evening after a long run. Your watch runs the clock on all three. Swimrun race day is a race day now. It opens, starts and finishes like any other session — no ordinary morning gate, no long run landing on top of it. Finish it and recovery starts properly. ### 3.3 — 2026-08-10 Finish on your watch and it's saved. Your phone used to have to be opened before a watch-tracked workout was really recorded. It now reaches us on its own, usually within seconds of you finishing, with your phone still in your bag — which means your coach is never a day behind. Yesterday's long run is counted before you design tomorrow's session, not after. Two proper yoga sessions, and your watch runs the clock on them. Twenty-four minutes each, standalone, and real work — for the days training falls through and there's no kit, no pool, nothing to lift. Your watch counts each shape down and moves you on with a double tap you feel without looking. The ring around the screen is the whole session: one slice per piece of work, so a glance tells you how much is left. Every other yoga routine stays yours to pace. Every exercise teaches you now. Swipe up on any kettlebell movement, drill or yoga pose and the lesson takes the whole screen — one photograph per step, the one cue that matters underneath, what to watch out for at the end. All 66 movements have one. Ask without leaving the move. A question box rides the bottom of every lesson: type "this slams my wrist" and the answer appears over the photograph. Home works the same way now — the coach answers in place, with no chat screen to be thrown into. Your coach writes to you now, instead of waiting to be visited. Swim five times and it writes about your stroke; every Monday, about how your week recovered. It turns up in your conversation the way a message does, and every note ends with the numbers behind it — a claim you can check, not a verdict you have to trust. Tell it your foot hurts once. Switch running off in the morning and it stays off until you switch it back on — and your coach plans around the spell instead of reading every morning as a fresh coincidence. Yoga asks how it felt. One question after each session — smooth or tight — and your coach reads the answer as chains rather than parts: tight hamstrings travel with a tight low back. Whichever line runs tightest reaches the coach that designs your day. Swim in open water, measured properly. The watch asks where you're swimming and uses GPS in a lake instead of counting walls that aren't there. 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Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-09-07.*