Which devices does it work with?

Garmin and Wahoo connect directly. Zwift, COROS, Suunto, Polar, WHOOP, Oura and many more connect through a free intervals.icu account.

Do I need a power meter?

No. Rides use power when you have it, runs use pace, and anything else uses heart rate.

Is it really based on science?

Every rule the coach uses cites its evidence, from HRV guided training to the fitness and fatigue model. The sources are on this page.

Does the coach change my plan without asking?

No. It proposes a change with the numbers behind it. You decide.

I lift too. Does it plan strength?

Yes. Tell it which days you lift and it plans around them, and logs your sets, reps and weight.

Which sports does it plan?

Cycling, running or swimming, one sport per season, plus strength on the days you lift.

What happens to my data?

Your data is used only to coach you. It is never sold.

Joining early access is free. We email you when your spot opens.

A coach that reads your body before it plans your day

pace24 reads your training, HRV, resting heart rate and sleep against your own normal. It plans your season, adapts each day, and tells you why.

Free to join the waitlist. We email you when your spot opens.

Connects to the watch you already wear

Your coach

Sun 8 Nov

Your weekAs planned

Today

Sun 8 Nov

Monday

9 Nov

Threshold4 × 8 min · load 78

1 h enduranceZ2 · load 48

Tell your coach how you feel…

Your coach

Sunday 8 November

I had one too many beers last night 🍺 but honestly I feel pretty good. Can I still do today’s threshold session?

Coach

HRV

48ms

normal 58–68

Resting HR

52bpm

+6 on your 46

Sleep

5:40h

usual 7:20

Form

−9

load on track

I’d swap: endurance today, threshold Monday.

Feeling good counts, and your load is on track: form −9. But last night shows in every overnight signal: HRV 48 ms against your normal 58–68, resting HR +6 bpm, 5:40 of sleep. Alcohol does exactly this.

Your 7-day HRV is still 61 ms, inside your range, so this is one night, not built-up fatigue. Short sleep takes a few percent off a hard session. Swap it with Monday’s 1 h of endurance? The week stays at 374. Your call.

Your weekUpdated

Today

Sun 8 Nov

1 h enduranceZ2 · load 48

Monday

9 Nov

Threshold4 × 8 min · load 78

Plugs straight into your watch

Garmin and Wahoo connect directly. Everything else comes in through intervals.icu, so Zwift, COROS, Suunto, Polar, WHOOP, Oura and more just work.

Direct connection

Rides and runs in
Planned workouts out

Plans your week, adapts it, explains why

Through intervals.icu

Your training hub

HRV and sleep
HRV and sleep

and 7 more

Load is the dose. Your body writes the response. pace24 reads both, every morning.

Coaching built on sport science

Every decision the coach makes traces back to published research. It measures what you did, reads how you responded, and compares both to your own normal, never a population average.

Fitness, fatigue and form

A 42 day fitness line and a 7 day fatigue line; form is the gap. Read from your full training history, scored for every session: power on the bike, pace on the run, swim pace in the water, heart rate otherwise.

FitnessFatigue

12 weeks · Form −9

Form−9

Banister 1975 · Impellizzeri 2019

Your normal, not a population’s

HRV is judged as a 7 day average against your own range from the weeks before. One low morning is a signal; a falling trend is fatigue.

Normal 58–68 ms

Daily HRV · 7 day average

Plews 2013 · Javaloyes 2019

How you feel counts

After each session you rate it: a face, effort from 0 to 10, a note. How athletes say they feel tracks load more consistently than any single objective marker.

Easy
Good
Okay
Hard
Hardest

Effort

legs heavy on the last rep

Saw 2016

When the numbers disagree

You feel fine, the watch disagrees
Alcohol lowers overnight HRV and raises resting heart rate, dose by dose. The coach reads the night, not the mood.
Pietilä 2018
High HRV is not always good news
In overload, HRV can rise while performance falls. The coach reads it next to load and how you feel.
Le Meur 2013
A short night costs a few percent
Six hours of sleep or less takes about 7.6 % off performance on average, most in afternoon sessions.
Craven 2022

Banister 1975 · Plews 2013 · Le Meur 2013 · Saw 2016 · Javaloyes 2019 · Pietilä 2018 · Impellizzeri 2019 · Craven 2022

From today to race day, one plan

Tell it the race, the date and the hours you have. pace24 builds the season from your current load and fills the next weeks with real sessions.

Gran fondoGirona160 kmSun 29 Nov

21 days to go

374

This week · 374

Ridden
This week
Planned
Easier week

Starts from the goal

Event, date and distance set the length of the plan and the long sessions it needs.

EventGran fondo
Distance160 km
DateSun 29 Nov
Plan14 weeks

Builds in blocks

Three weeks up, one easier, starting from the load you carry today.

Build 1
Build 2
Recovery week

Tapers into race day

The last two weeks step the load down, so you start fresh rather than flat.

Peak week
Taper
Race week

Your whole training life in one place

One calm app for the plan, the coach and the numbers.

pace24Sun 8 Nov

Your day

Today · Endurance

1 h · Z2 · load 48

Endurance today. Threshold Monday.

Fitness
56.0
Fatigue
64.8
Form
−8.8
Plan today
48 · 1 h

Your week

Monday · Threshold · 4 × 8 min

78 · 374 this week

Everything a good coach does, every day

Plans your season
Race, date and hours in, a periodised season out, refined every week.
Your season
Writes first after a session
Finish a ride and the coach reads it and tells you what it means for tomorrow.
Tomorrow stays easy
On your wrist and your trainer
Planned workouts go straight to Garmin, and through intervals.icu to Wahoo, Zwift, COROS and Suunto.
Planned workout
Ride, run, swim, brick
A workout library for every sport and every level, with strength on the days you lift.
Ride · Run · Swim
Brick · Strength
Workout library
Your time, your call
Got more time this week, or less? Say so and the plan refits the days around it.
- M
- T
- W
- T
- F
- S
- S
Your week
It remembers you
Your free days, your strength split, how each session felt. You tell it once.
Free days
Strength split
Session notes
Reads your whole history
Years of training, scored the same way, so your fitness starts where you really are.
Training history
In English or Dutch
The whole app and the coach, in your language.
EnglishDutch

Questions athletes ask

Garmin and Wahoo connect directly. Zwift, COROS, Suunto, Polar, WHOOP, Oura and many more connect through a free intervals.icu account.

Train with a coach that knows you

Be one of the first athletes on pace24.

Free to join the waitlist. We email you when your spot opens.

A coach that reads your body before it plans your day

Plugs straight into your watch

Coaching built on sport science

Fitness, fatigue and form

Your normal, not a population’s

How you feel counts

When the numbers disagree

You feel fine, the watch disagrees

High HRV is not always good news

A short night costs a few percent

From today to race day, one plan

Starts from the goal

Builds in blocks

Tapers into race day

Your whole training life in one place

Your day

Everything a good coach does, every day

Plans your season

Writes first after a session

On your wrist and your trainer

Ride, run, swim, brick

Your time, your call

It remembers you

Reads your whole history

In English or Dutch

Questions athletes ask

Which devices does it work with?

Do I need a power meter?

Is it really based on science?

Does the coach change my plan without asking?

I lift too. Does it plan strength?

Which sports does it plan?

What happens to my data?

What does it cost?

Train with a coach that knows you