Shape vs RunFast Training

Shape is a training planner for endurance athletes. Plan workouts, see your load, sync to your watch. Connect Claude or ChatGPT to your training through MCP. 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 → MCP server lets Claude and ChatGPT read your training and edit your plan → 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 OR CHATGPT Shape runs an MCP server, so Claude and ChatGPT 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. Any MCP client works. 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

RunFast builds you a real training plan: periodised, individualised, and shaped around the days you can actually run. Then it keeps you honest about following it. No account. No ads. No tracking. RunFast is free, and the AI Coach is the only thing you can pay for. Without it, your training data stays on your iPhone. Anonymous usage analytics are optional and off by default. BUILT FOR YOUR GOAL Pick a 5K, 10K, half or full marathon, with a date and an optional target time. Or choose to get fitter, or to hold the fitness you have. Tell RunFast which days you can train, how much you're running now, and how fit you are (from a recent race time, or a self-rated level), and it generates a full week-by-week plan in seconds. PACES THAT FIT YOU Every session comes with its own target pace range, derived from your current fitness using Jack Daniels' VDOT model: Easy, Marathon, Threshold, Interval and Repetition zones. No more guessing whether "tempo" means 4:40 or 5:20 for you. A PLAN, NOT A TO-DO LIST • Base → Build → Peak → Taper, progressing into race week • Around 6–10% weekly volume growth, capped for your level and your goal • A deload week every fourth week, with volume cut by about a quarter • Roughly 80% easy running, with 0–2 quality sessions a week depending on phase • One long run per week, capped so it never swallows your training A PLAN THAT KEEPS UP RunFast notices when your running and your plan drift apart: hard runs back to back, missed sessions, a target out of reach, a weekday that keeps failing, or easy runs that say you're ready for more. It suggests one change, previews it, and lets you undo it. AI COACH, AN OPTIONAL SUBSCRIPTION Tell your coach how a run felt, typed or dictated. It reads the run with your plan, writes you a short note back and picks up pain, illness and fatigue. When the next days should be easier, it suggests the change, and you approve a preview first. At the weekend it asks how your week went. It isn't medical advice. The coach is off until you turn it on. Then each run you log with "Send to my coach" on, and each weekly check-in, sends a summary to our server in Germany, which asks Claude on Amazon Bedrock in the EU. Never your name, exact age or dates, and nothing from Apple Health beyond a completed run's distance and time. Profile shows exactly what would be sent for your latest run. Monthly or yearly, with a one-month free trial for new subscribers. Cancel any time in your Apple Account settings. ONE TAP FROM APPLE HEALTH Already ran today's session? RunFast finds the matching run in Apple Health and offers to complete it, with distance, time, pace, heart rate and calories filled in. Or pick from your recent runs, or log one by hand, with a note you can dictate. STAY ACCOUNTABLE A streak, weekly adherence, a race countdown, planned-versus-completed volume for every week, and your completion rate by phase. Plus an optional daily reminder. WHEN LIFE GETS IN THE WAY Ill, injured or travelling? Tell RunFast you can't train and for roughly how long. Those days stop counting against your adherence, your streak pauses instead of resetting, and the reminder goes quiet until you're back. There is nothing to make up. GOOD TO KNOW • RunFast plans and logs your training. It does not record runs with GPS. Use your watch or a tracking app, then complete the session from Apple Health. • Kilometres or miles. RunFast follows your iPhone's region, and you can switch at any time in Profile. • Apple Health access is optional and read-only. The app works fully without it. • Export any plan as a file, and import plans the same way. • Requires iOS 17 or later. iPhone only. RunFast is a training planner, not a substitute for professional coaching or medical advice. Talk to a doctor before starting a new training programme. Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://runfastapp.com/privacy-policy