A training plan that reads the morning.
Paceo builds periodized plans for running, riding, swimming and strength, then rewrites it each morning around your recovery. You get the session today can actually absorb, not the one a spreadsheet wrote in January.
Periodization, then a daily read.
Most training apps do one of these. A plan generator gives you twelve weeks and never looks at you again. A recovery tracker gives you a score and leaves you to guess what to do with it.
Paceo does both, in that order. The block is the structure: four weeks that build, build, peak, then deload, sized to the days and session length you told it you have. The daily read is the adjustment: HRV, resting heart rate, sleep and training form, pulled from Apple Health overnight and turned into one instruction for the day.
The order matters. Readiness moves sessions inside a plan that already knows where it is going. Without the block underneath, a readiness score is just a number telling you to take it easy in a week that has no idea what easy is for.
One week from a build block.
A four day runner with a strength session, mid block. Volume steps up for two weeks, peaks in the third and drops by a third in the fourth.
What a bad night is worth.
This is a Tuesday. The block says intervals. Overnight, Apple Health said something else.
It moves the day, not the week.
A readiness score that only tells you to rest costs you the session. Inside a block, the same reading knows where the session can go instead.
Two days trade places and the rest of the week is exactly where you left it. The long run is still Sunday, the week still totals what the block wanted it to total, and nothing has been quietly deleted to make you feel better.
Four steps, then it runs itself.
- 01Answer a short quizYour sports, your experience, how many days a week you can train, how long a session can be, and whether you are training for an event or for general fitness.
- 02Get a four week blockNot a twelve week wall of sessions you will abandon by week three. Four weeks that build twice, peak, then deload, written to your calendar with dates and times.
- 03Train the day in front of youEach morning the block is adjusted around your recovery. A bad night moves the intervals; it does not delete the week.
- 04Renew the blockWhen the four weeks are up you start the next one, a notch further along than the last. Your plan is renewed on purpose rather than drifting forever.
What you get.
Two sports, one load
Pair an endurance sport with strength, or two endurance sports, and they are planned against one weekly load instead of by two apps that each think they own your week.
Structured to the interval
Every session carries its warm up, work, recovery and cool down with targets and alerts, ready on your wrist before you leave.
Readiness, not guesswork
HRV, resting heart rate, sleep and form are read overnight from Apple Health. One line tells you what today is for.
Fuel follows the plan
Calorie and macro targets rise on hard days and fall on rest days, because the plan allocates the fuel rather than the other way round.
Ask in plain language
Tell it you are wrecked, or travelling, or that a race moved. It edits the real plan and the calendar, not a chat log.
It stays honest
Skip a fortnight and the plan notices. Targets are rebuilt from the training you actually did, not the training you meant to do.
All of it also answers to a sentence
Common questions.
- How is an AI training plan different from a template?
- A template is written once for an imagined athlete and never changes. Paceo writes a plan for the sports, days and session length you actually have, then adjusts it every morning from your HRV, resting heart rate, sleep and training form. When you sleep badly the day in front of you changes.
- Does it work for more than one sport?
- Up to two at once. Pick an endurance sport plus strength, or two endurance sports, and they are planned against a single weekly load, so a hard lifting session and a threshold run are not both scheduled on the same day by accident. Strength pairs with one endurance sport rather than with a second.
- What does it need from me?
- A short quiz to start, and Apple Health for sleep, HRV and resting heart rate. Finished sessions sync back automatically, so on most days you open the app to read it rather than to fill it in.
- Is it periodized?
- Yes. Plans are built in four week blocks that build for two weeks, peak in the third and deload in the fourth, so the block ends absorbed rather than accumulated. If a race falls inside the block, the last two weeks become a taper instead.
- Can I change what it gives me?
- At any time, in plain language. Ask it to move a session, cut the volume, plan around a wedding or a work trip, and it rewrites the calendar. You can also edit any session by hand.
- What does it cost?
- Free to download, then a 7 day free trial, then $9.99 a month or $89.99 a year through the App Store, which is about $7.50 a month on the yearly plan. Prices are in US dollars and vary a little by country, and you cancel from your App Store account. There is no permanently free tier: the trial gives you the whole app rather than a cut-down version of it.
Training for a specific race? See the marathon and half marathon plans. On the bike, there is a cycling plan; running and lifting together is strength for runners; and the daily adjustment is spelled out in HRV and readiness. Coaching other people? There is a side of Paceo for coaches.
Stop guessing. Start training.
Free trial, then a subscription. Cancel from the App Store whenever you like.