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

A running coach that fits the plan to your life — not your life to the plan. WHAT RUNNERS SAY "Surprised how nice it was to chat with it! Got a few good suggestions for how to train with my injury." — Robert, ultra marathoner "Knows exactly when to push you and when to hold you back." — Christian, ultra marathoner "It accounts for injuries, limitations and even other sports when it builds your plan. It makes training both fun and motivating." — Tobias Static training plans ask you to fit your life around them. Miss a Tuesday and the whole thing feels broken. Empace replaces the plan with a coach: connect Strava, tell it your goal, and it writes your weeks around your schedule, your past injuries, and everything else that makes you you. IT BUILDS THE PLAN AROUND YOU Tell it the goal — a first marathon, a sub-1:30 half — and it writes the weeks. When life gets in the way, tell your coach and the plan moves. Nothing is ever marked missed, because a plan that shames you is a plan you quit. IT KNOWS YOUR RUNNING It reads your whole Strava history the moment you connect, and every run after. Ask how today went — it's already read the numbers. IT REMEMBERS WHAT NO OTHER APP TRACKS Your injury. Your schedule. What you said after last Sunday's long run. Every conversation builds on the last. IT SHOWS YOU WHETHER IT'S WORKING Aerobic efficiency, week by week: the same heart rate, a faster pace. One honest line that says whether you're getting fitter. IT TAKES REST SERIOUSLY Recovery is where adaptation happens. Your coach will tell you to rest, and it will mean it. WHY EMPACE • A coach that adapts to your life, not a template you adapt to • Built on your Strava history from run one • Remembers injuries and goals across conversations • Tracks aerobic efficiency, training load and recovery • Honest about rest — not a "more is better" coach Built by a runner. Tell your coach what you'd change and it reaches me directly. Free to start. Upgrade to Pro Plus for unlimited coaching. Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/