Kiiro vs NSA Running

Build an adaptive running plan around your life—and bring every workout to Apple Watch. Kiiro combines flexible training plans, run tracking, and detailed Apple Watch data in one place. AN ADAPTIVE RUNNING PLAN Tell Kiiro about your running experience, available days, weekly training time, and preferred long-run days. Kiiro builds a plan around your schedule and keeps the weeks ahead aligned with the training you actually complete. • Easy runs, long runs, intervals, warmups, and cooldowns • Duration and heart-rate targets for structured sessions • A choice of progression styles, from patient to ambitious • Plan alignment and training-load guidance after every run MADE FOR APPLE WATCH RUNNERS Send scheduled runs to the Workout app on Apple Watch and follow each structured session from your wrist. Record your workout as usual, then let Kiiro sync and analyze the result. • Keep upcoming workouts on Apple Watch • Compare your completed run with the planned target • Automatically connect recorded runs to your training plan • See your schedule, workout details, and progress on iPhone FLEXIBLE WHEN LIFE CHANGES Missed a day or need to move a run? Reschedule the current or next week and Kiiro rebuilds it around the days that still work. Change your availability, weekly time, frequency, long-run preference, or progression style whenever your routine changes. DETAILED RUN TRACKING AND ANALYSIS Go beyond a basic distance tracker. Kiiro turns Apple Watch workout data into a clear picture of each run and your longer-term progress. • Explore route maps, splits, pace, distance, duration, elevation, and energy • Review heart rate, zones, cadence, power, stride length, vertical oscillation, and ground contact time when recorded • Move between summary, performance, and history views for each workout • Compare every attempt on the same route to see where you improved • Edit workout details or merge sessions when a workout was recorded in separate parts UNDERSTAND YOUR TRAINING OVER TIME Kiiro brings individual workouts and long-term trends together, so your Apple Watch data becomes useful guidance instead of a collection of numbers. • Training Load shows your recent effort and short-term fatigue • Fitness Level follows the longer-term training base you are building • Load Balance helps show whether you are fresh, building, balanced, fatigued, or pushing too hard • Running Score lets you compare performance across intervals, long runs, and recovery runs • Follow VO₂ Max, HRV, resting heart rate, walking heart rate, and cardio recovery trends • Discover personal bests and milestones such as your fastest efforts, longest run, longest streak, biggest week, and biggest month SET GOALS AND STAY CONSISTENT Create weekly, monthly, or yearly goals for workout count, distance, training time, calories, or elevation. Follow your progress and see whether you are ahead, on track, or behind. ONE CONNECTED TRAINING LOOP Plan on iPhone. Train with Apple Watch. Review your run in Kiiro. Use what you actually completed to guide what comes next. Kiiro is designed for runners who want the convenience of Apple Watch with more structure, more useful data, and a plan that fits real life. Some features require a Kiiro Pro subscription. Available metrics depend on the data recorded by your devices and the permissions you choose to share through the Health app. Terms of Use: https://kiiro.app/terms Privacy Policy: https://kiiro.app/privacy

Run Smarter (and harder) with the Norwegian Singles Approach (NSA) Calculate personalized training paces based on the proven Norwegian Singles Approach. Science-backed paces tailored to your fitness. WHAT YOU GET - Sub-threshold interval paces (3, 6, 10 minute reps) - Easy running pace that's actually easy - Distance-based equivalents (800m, 1600m, 2km+) - Race predictions (5K, 10K, Half Marathon, Marathon) - Training structure guidance WHY IT WORKS - 3 sub-threshold workouts per week - Truly easy running on other days - One long easy run weekly - No brutal VO2 max intervals - Sustainable intensity Build fitness without burnout. Quality volume while staying fresh. THE SCIENCE Based on elite Norwegian methods, adapted for everyday athletes by James Copeland. Sub-threshold training just below lactate threshold maximizes gains sustainably. FEATURES INSTANT PACE CALCULATOR Enter 5K time, get personalized paces. Time-based and distance-based options. Heart rate guidance included. TRAINING GUIDANCE Weekly structure, rest intervals, heart rate tips, adjustment strategies. EDUCATION Interactive tutorial, comprehensive FAQ, race prep guidance. PERFECT FOR Competitive runners, intermediate/beginner runners, recreational athletes, former cyclists/triathletes, 4-8 hour/week training volume. HOW IT WORKS 1. Enter 5K time 2. Get personalized paces 3. Follow: Easy → Sub-T → Easy → Sub-T → Easy → Sub-T → Long 4. Time trial every 4-6 weeks 5. Update and improve BEAUTIFULLY SIMPLE No subscriptions. No complicated plans. Just effective training paces. DISCLAIMER Not affiliated with James Copeland. Based on "Norwegian Singles Method: Subthreshold Running Kept Simple." Consult healthcare professional before starting training. Educational purposes only. Purchase the book for complete methodology and detailed plans.