The plan that answers back
A Training Plan Built Around Your Race and Your Life.
- Built from your Garmin
- Every fitness metric free forever
- 14 days of full Performance, no card required
Swipe or use arrow keys to explore the full week
They ask
Can I actually do this week?
Most plans answer that in week six, when you’re already behind. PaceBeats answers it before the week is built. It checks the hours you have, the biggest session you’ve completed, and whether you can physically hold the intervals it wrote.
Next week · a week ahead
Next week’s plan needs about 45 minutes more than your calendar has. I’ll build the best week I can with your current hours — but if you can find that time, it fits.
Tap a day to add 15 min
Next week · Tuesday
To your watchThreshold intervals
1h15m · 62 load
Workout structure
| Step | Plan | Target |
|---|---|---|
| Warm-upeasy running | 15min | 5:55–6:25 /km |
| Threshold cruise3min easy jog between | 4 × 10min | 4:45–4:55 /km |
| Cool-downeasy running | 11min | 6:10–6:50 /km |
The verdict, a week ahead
Before a week is built, PaceBeats checks the ask against the hours your calendar actually gives you. If it doesn't fit, you get the verdict a week early and see whether the problem is your availability or the plan's arithmetic.
Intervals that hold up
Every interval is checked against how long a real athlete can hold that intensity: bike Z5 for 3–8 minutes, run I-pace under 5, swim CSS reps of 100–400 m. A 45-minute “threshold step” gets flagged before it reaches you.
No surprise four-hour ride
No single session goes more than about 10% beyond the biggest session of that type you've completed. Your history sets the ceiling, not an ideal template.
Ambition can't outrun adaptation
Weekly load can’t jump by more than your own derived ramp cap. Running ramps stay at 65% of that cap because impact injuries come from running. An independent brake compares your 7-day load with your 28-day load.
They ask
What happens when Tuesday explodes?
Tell it, in your own words, and next week is built around what happened instead of the week you were supposed to have. Missed sessions do not get stacked onto the next two days. There is no guilt. A gap between plan and actual is data, not a character flaw.
Try asking
Swipe or use arrow keys to explore the full week
Say it in a sentence
“Travelling Thursday, keep the long ride.” PaceBeats maps that to a closed set of intents and applies it through rules. Anything it cannot honour is shown to you instead of quietly dropped.
Travel and injury aren't plan failures
Set a constraint mode in plain language by describing what's going on, what you can still do, and what training should aim for. The plan reorganizes every week around that mode until you turn it off.
Nothing is written until you accept it
The preview generates a week without writing it to your plan. Say “still too much” and PaceBeats previews a smaller version while keeping the days you already liked. When you activate it, PaceBeats persists exactly the week you approved.
While a mode is on, nothing grows
Shrink-only mode removes every action that would raise load. The “did that go as planned?” prompts go quiet because the plan already expects you to be off-pattern.
They ask
Who said you could change my plan?
Nobody, until you do. Sometimes you ask — and sometimes PaceBeats speaks first: it reads the rides and runs you actually record, and when your own power says the threshold on file is out of date, it says so and then waits. Either way the change arrives as a card you approve, with the before and after in plain numbers. Keeping your current plan takes one click and costs you nothing.
Coach suggestion
Update your bike FTP
On your Saturday ride on Aug 1 you held 332 W for 20 minutes — your best 20-minute power in the last four months, and 11% above the 300 W on file. Bike FTP is roughly the highest power you could hold for about an hour flat out, and a hard 20-minute effort usually sits about 5% above it, which puts your real FTP nearer 315 W. You entered 300 W on Apr 13.
What changes
Set your bike FTP to 315 W (from 300 W)
Nothing changes unless you confirm.
Recent decisions
3 decisions, 1 waiting · Show all →
Today
Update your bike FTP
Keep Wednesday clear this week — I'm away for work.
Wednesday cleared: 2 sessions removed, load 500 → 423.
Saturday, August 1
Move your long ride to the day you actually ride
Wednesday, July 29
Ease your next run tempo
Why this week
Load held at your ramp capGuardrail
The season plan asked ~540 load this week. Held to 500 — the top of your own ramp band.
It proposes, then waits
A question PaceBeats raised on its own sits open until you answer it. Dismiss it and it does not happen — nothing is applied without an explicit yes. Say yes to a new threshold and it shapes the sessions built from that point on; the sessions already on your calendar keep the numbers they were given.
The preview cannot lie
The same engine function computes the before → after you see and runs when you confirm. After you confirm, the server re-derives and re-validates everything. It never trusts your browser's version of the story.
“Keep as planned” is first-class
Declining is one guilt-free click. Your plan stays as-is; we don't penalize or nag you, and we won't ask whether you're sure. Undos are always free.
Every decision is on the record
You get a full, paginated ledger of every proposal and what you did with it, plus a strip showing which decisions are actively shaping this week and whether each one was your choice or a guardrail we applied. A suggestion for a week that has since been rebuilt quietly expires instead of applying the wrong change.
They ask
Did I actually do the workout?
You get a rep-by-rep readout of the workout you actually did. Every prescribed step is matched against what your watch recorded and gets its own verdict. It mirrors the session instead of grading you.
Threshold 4×10′· Wednesday
78%Interval execution
| Step | Plan | Done | Target | Actual | Verdict |
|---|---|---|---|---|---|
| Warm-up | 15min | 15min | 120–160 W | 141 W | On target |
| Interval 1/4 | 10min | 10min | 250–270 W | 258 W | On target |
| Recovery 1/4 | 5min | 5min | -- | -- | Done |
| Interval 2/4 | 10min | 10min | 250–270 W | 264 W | On target |
| Recovery 2/4 | 5min | 5min | -- | -- | Done |
| Interval 3/4 | 10min | 10min | 250–270 W | 281 W | Above target |
| Recovery 3/4 | 5min | 5min | -- | -- | Done |
| Interval 4/4 | 10min | -- | 250–270 W | -- | Skipped |
| Recovery 4/4 | 5min | -- | -- | -- | Skipped |
| Cool-down | 10min | 6:15 | 100–140 W | 118 W | 63% |
Threshold 4×10′78%
It grades the workout your watch recorded
PaceBeats matches each prescribed step to the recording with the device's own step index, sequence alignment, or time slicing. The table still works when you skip the structured workout button.
The score checks the whole week
Your weekly execution score compares the time you spent in each zone with the intensity you planned. Redlining easy days or sandbagging intervals won't look like a well-executed week.
You're only asked about real deviations
A trimmed warm-up never triggers a question. Minor deviations stay out of the conversation. When something real happens, your explanation shapes future weeks.
They ask
Where is this all going?
To a date you picked. Enter your races and PaceBeats lays out every week from today to race day: base, build, peak, taper. It anchors the plan to your race dates instead of a template’s week one, so you see the whole plan before you commit to anything.
A, B and C races
You peak for the A, perform at the B, and use the C for pacing and logistics practice with no taper. Move or reprioritize a race and PaceBeats rebuilds the season, then tells you what changed.
Is there even enough time?
Every race gets a required build runway from its distance, its priority and your capacity. An under-prepared goal race is named up front, not discovered in week twelve.
A taper tuned for race day
PaceBeats carries your fitness, fatigue and form forward day by day through the taper, then tunes the taper to put you in the race-ready band on race day.
See the season before you pay
Preview the phased season build for free during onboarding. You see your actual plan as a chart and approve it before anything activates.
A finish-time range with the calculation behind it.
The race predictor uses your own thresholds and physiology to give you a range and per-leg splits. Its “what this projection considers” checklist names every layer it ran: course profile, the climate normal for your date, T1 and T2, running off the bike, and whether your bike plan is even pace-able. It also names the passes still waiting on data and what would unlock them.
The connection
Your Garmin data becomes next week’s plan.
PaceBeats starts with Garmin. Your history and recovery signals flow in, and the sessions you approve land on your watch overnight.
Garmin Connect
required · biometrics + activities
PaceBeats
unifies context, builds the week
Your watch
workouts land, ready to start
Strava
optional · finished sessions out
Garmin recovery signals shape next week’s plan — they won’t rewrite today’s workout on you.
Garmin, in
Connect through Garmin’s consent screen and choose the data categories to share. PaceBeats never sees your password. Finished sessions reach us within minutes, so you don’t have to press “Sync now.” We decode the FIT record stream for per-second pace, heart rate, and power. That also lets us recover your true pool-swim time instead of Garmin’s elapsed-only number.
Your watch, out
Your swim, bike, and run sessions upload as native Garmin workouts with the exact target bands shown in the app, scheduled for the right day. Tomorrow’s session is waiting when you wake up. Strength sessions stay in the app. Garmin doesn’t support them, and we’d rather say so than fail silently.
Strava and Withings, optional
PaceBeats can write the coached title and description to your Strava activity. Strava is outbound only, and PaceBeats sends only what you turn on. Withings weigh-ins provide weight and body-composition data.
Do I need a Garmin? Yes.
PaceBeats builds your profile from your Garmin data, and a Garmin connection is required at sign-up. If you record your training somewhere else, this isn’t the right tool for you yet. We’d rather tell you before you sign up. You can also upload an individual .FIT, .TCX, or .GPX file for any session. Uploaded files get the same analysis.
Pricing
Every fitness metric is free.
Bring your training data and see every metric for free: fitness, fatigue, form, load, efficiency, recovery, records, and a full race prediction. Every new account starts with 14 days of full Performance. No card required. Coaching starts at €24 a month billed annually, or €29 month to month.
Starter
Free
No credit card required
Bring your data. See every training metric for free, forever.
- Every fitness metric is free forever: fitness, fatigue, form, load, efficiency, recovery, and records
- Garmin sync with your training history imported and analysed
- Race predictor with a projected range, per-leg splits, confidence, and trend
- A phased season overview for one goal race
- Watch the coach work. Proposals render in full; only Confirm is locked.
Every new account starts with 14 days of full Performance. No card required.
Age-Grouper
€24/mo
Billed annually · €290/yr · 2 months free · €29/mo month to month
PaceBeats rebuilds your full adaptive plan each week from your free metrics and proposes changes for your approval.
Everything in Starter, plus
- A full adaptive plan for swim, bike, run, and strength, rebuilt every week
- 20 plan adaptations a month, each proposed for your approval
- 2 goal races with A/B/C season planning
- Race predictor extras with what-if sliders and a printable pacing plan
- Coach chat with athlete memory, 50 messages a day
Performance
€66/mo
Billed annually · €790/yr · 2 months free · €79/mo month to month
The full coaching experience for athletes chasing a result. Every 14-day trial runs on Performance.
Everything in Age-Grouper, plus
- Unlimited adaptations with no monthly ceiling on plan changes
- Deep insights into efficiency, intensity, progression, recovery, and race form
- 8 goal races with plan preferences staged 4 weeks ahead
- Coach chat, tripled to 150 messages a day
- Everything included in your 14-day trial
Your 14-day trial runs on Performance. Keep it and nothing changes.
Before you sign up
- Do I need a Garmin?
- Yes. PaceBeats builds your profile from Garmin data, and connecting Garmin is required at sign-up. Your training history flows in, and your swim, bike, and run sessions land back on your watch. You can upload an individual .FIT, .TCX, or .GPX file from any device for the same analysis. Building a plan still requires the Garmin connection.
- What is actually free forever?
- Every fitness metric is free forever: fitness, fatigue and form, training load, intensity distribution, consistency, recovery and sleep, threshold progression, records, and the full race predictor with its range, per-leg splits, and confidence. Paid tiers generate and adapt training plans; the free tier cannot build one.
- Can I see my plan before I pay?
- Yes. The phased season build is free. During onboarding, you see your season as a chart with phases, load, hours, and race outlook, then approve it before anything activates. Every new account also starts with 14 days of full Performance; no card is required.
- Will it change my plan without asking?
- No. Any change to your plan arrives as a proposal you must confirm, with the before-and-after numbers for each session it would move. Keeping your current plan takes one click and costs nothing. Every decision is recorded in a ledger you can read. If the week has been rebuilt since the proposal was created, the proposal expires instead of applying something wrong.
- What happens if I get injured, or have to travel?
- Set a constraint mode in plain language: explain what is going on, what you can still do, and whether training should aim for full recovery, holding fitness, or business as usual minus a sport. You see a preview before anything is written, and you can keep asking for less until it fits. While a mode is active, nothing can grow your week, and deviation prompts go quiet.
- Is this only for triathletes?
- No. Choose triathlon, run and bike, cycling, or running. PaceBeats builds the plan around that choice. A pure runner never sees a swim session, and a cyclist never sees a run they have to delete.
- Can I get my data back out?
- Yes. Export your profile, training, messages, preferences, and connections as JSON with one click. Disconnecting Garmin keeps your history by default; wiping it is a separate, explicit choice. Deleting your account first revokes consent at Garmin and Strava, then hard-deletes the account.
Ask about your week. Get a useful answer.
Connect your Garmin, set your race, and see your whole season, including its phases, load, and hours, before you commit to anything.
See my plan