Shape vs Empace

Shape is a training planner for endurance athletes. Plan workouts, see your load, sync to your watch. BUILT FOR ENDURANCE ATHLETES Running. Cycling. Swimming. Whatever gets you outside and moving — Shape helps you plan it, track the load, and stay consistent without burning out. WHAT SHAPE DOES → AI creates structured workouts from simple prompts → Training load chart shows impact before you overtrain → Readiness each morning from your sleep, resting heart rate and HRV → Fitness, fatigue and form projected forward from your plan → Syncs structured workouts to Apple Watch & Garmin Devices → Pulls completed activities from Garmin, Wahoo & Apple Health → Syncs your training plan to Google Calendar & Apple Calendar → Works on iPhone and web, synced PLAN WITH NATURAL LANGUAGE Type what you want: "easy 45-min recovery run" or "5x1km intervals at threshold with 2min rest" — Shape creates a structured workout ready to sync. No menus, no endless clicks. Just describe the workout and it's done. CONNECT IT TO CLAUDE Shape runs an MCP server, so Claude can read your training and edit your plan. Ask how your week is shaping up, have it build the next block, move a session when work gets in the way. There is a full API behind it, and your data stays yours. START WITH TODAY Open Shape and the Today tab tells you what the day asks of you. Readiness scores your morning against your own baseline, from sleep, resting heart rate and HRV, and shows you which of those moved rather than just a number. Training Load Balance says whether you are doing too much or too little, and it looks ahead: your planned workouts extend the line, so you see a spike coming before you train it. Fitness, fatigue and form (CTL, ATL and TSB) project forward from your plan, so you know what shape you will be in on race day. Underneath sits the rest of your morning: sleep, VO2 max, weight, steps and every other daily metric from Apple Health and Garmin. SEE YOUR LOAD There's a chart at the top of your calendar showing training load over time. You'll see the impact of planned workouts before you do them. Spot when you're planning too much and adjust before it's too late. Tap the chart to see more details and tap a bar to see the weekly load. SYNC TO YOUR WATCH Workouts sync to Apple Watch and Garmin. Follow structured intervals step-by-step on your wrist. When you're done, completed workouts sync back and update your load automatically. SYNC TO YOUR CALENDAR Your training plan syncs to Google Calendar, Apple Calendar, and more. See your workouts alongside the rest of your life. PHONE AND WEB Use Shape on your iPhone or on the web — everything stays in sync. The big screen calendar is great for planning your week, month, or entire season. Quick edits on your phone when you're on the go. WORKS WITH YOUR GEAR Connect Apple Health, Garmin, and Wahoo. Shape pulls in your completed activities so your AI recommendations improve based on what you've actually done. THE BACKSTORY I'm Samuel, a design engineer who can't stop running, cycling, and skiing. I ran the Stockholm half marathon with a cold and ended up with pneumonia. Spent months rebuilding from 15-minute walks back to real training. I built Shape to plan that comeback — now it's how I train smarter every day. Terms of Use: https://shapecalendar.com/terms Privacy Policy: https://shapecalendar.com/privacy

An AI running coach that actually knows you. Sign in with Strava and your coach immediately understands your pace, your volume, and your typical week. No onboarding quiz. No manual logging. Just a coach that picks up where your training left off. "Surprised how nice it was to chat with! Got a few good suggestions for how to train with my injury." - Robert Wrehammar, ultra marathoner KNOWS YOUR RUNNING THE MOMENT YOU CONNECT Connect Strava once. Your coach reads your history, recognizes your patterns, and starts coaching from run one. REMEMBERS WHAT NO OTHER APP TRACKS Injuries, preferences, schedule, what motivates you, how you felt after last Sunday's long run. Your coach builds a picture of you over time, so every run is built around your life, not a template. COACHES YOU TOWARD YOUR NEXT PB Aerobic efficiency. Load ratios. Recovery patterns. The app surfaces what matters in your numbers and tells you what to do about them. Not another dashboard. Actual coaching. TREATS REST LIKE A SKILL Taking a rest day when you need it is a skill. Recovery is where adaptation happens, and your coach celebrates the days off as much as the hard sessions. CHAT WITH YOUR COACH Ask anything: pacing for tomorrow's run, how to train through a niggle, what your last week says about your fitness, how to taper for race day. Your coach has the context to answer. WHY THIS APP - Built on your Strava history, not a generic plan - Remembers your injuries and goals across conversations - Surfaces aerobic efficiency, load, and recovery trends - Adapts when life gets in the way - Honest about rest, not a "more is better" coach GETTING STARTED 1. Download the app 2. Sign in with Strava 3. Start chatting with your coach EULA https://www.apple.com/legal/internet-services/itunes/dev/stdeula/