A riding plan that reads the morning.
Periodized in four week blocks, structured to the interval, sized to the hours you actually have, and adjusted each morning around your HRV, resting heart rate and sleep.
Blocks, then a daily read.
A static twelve week cycling plan does not know you slept five hours, and a recovery score does not know Thursday was supposed to be your threshold day. Paceo holds both.
The block is the structure: four weeks that build twice, peak, then deload, sized to the days and session lengths you described. The daily read is the adjustment, from HRV, resting heart rate, sleep and your training form.
The order matters. Readiness moves sessions inside a plan that already knows where it is going, which is different from a number telling you to take it easy in a week with no shape to take it easy from.
Week two of a build block.
A six day riding week with one lifting session. Threshold Tuesday, tempo Thursday, the long ride Sunday, and legs on Friday where they cost least.
One session, all the way down.
A session is not a name and a duration. This is Tuesday, built step by step, and it arrives on your head unit with the targets attached.
Built for the bike.
Structured to the interval
Every ride carries its warm up, work, recovery and cool down with targets and alerts, so a threshold session is a session rather than a vague instruction to ride hard.
Sessions sized to your hours
Twenty minutes to three hours. A plan built for a weekday turbo and a weekend road ride looks different from one built for two hours a day, and Paceo asks before it assumes.
Strength that respects your legs
Add lifting and it is planned against the same weekly load as the riding, so a heavy lower body day does not land the night before your hardest interval session.
Or ride and run together
A plan covers up to two sports, so riding plus running is supported. The primary sport keeps the quality work and the long session; the second fills in around it.
Event aware
Pick a bike event and say how many weeks out you are. When the date lands inside the block, the last two weeks back off into event week instead of deloading as usual.
Fuel for the hours
Cycling burns differently from running, and long rides burn a lot. Calorie and macro targets move with the week's actual load rather than sitting at one number.
From quiz to first interval.
- 01Pick riding as your sportEither on its own, or paired with strength or running. Whichever you name first keeps the quality work and the long session.
- 02Say what your week holdsTwo to six days, twenty minutes to three hours a session, and your experience level. The plan is sized to that rather than to an imagined athlete with unlimited Saturdays.
- 03Connect Apple HealthRides sync in from your watch or head unit by way of Apple Health, and Strava connects too. Sleep, HRV and resting heart rate come from the same place.
- 04Ride the block in front of youFour weeks: build, build, peak, deload. Each morning the plan is adjusted around your recovery, so a rough night moves the intervals rather than deleting the week.
Common questions.
- Does Paceo do cycling plans?
- Yes. Riding is a first class sport, not a side effect of a running app. You can train it on its own, or pair it with strength or running, and every ride is structured to the interval with targets and alerts.
- Is it built around FTP?
- Sessions are structured with targets and zones, and your threshold pace and FTP live on your profile. What Paceo does not do is put you through a test protocol before it will give you a plan.
- Indoor or outdoor?
- Either. A structured session is the same session whether you ride it on a turbo or on the road, and it arrives on your wrist with its intervals before you leave.
- Can I combine cycling and running?
- Yes, that is a supported pairing. A plan covers up to two sports, so riding plus running works, with the primary sport carrying the quality work. Note that means no strength in that same plan: it is two endurance sports, or one plus lifting.
- What about a triathlon?
- Not as one plan today. Because a plan covers up to two sports, swim, ride and run together is beyond what the generator will build. You can train any two of them, and swim and bike events are both event options, but a full three sport triathlon block is not something Paceo does yet.
- How does it use my recovery?
- It reads HRV, resting heart rate, sleep and your training form each morning and adjusts the day. A bad night moves the interval session and puts something aerobic in its place rather than asking you to decide at 6am.
- Do my rides sync automatically?
- Yes, through Apple Health, and Strava connects as well. Completed rides land in your timeline without you logging them, which is also what keeps the plan honest about what you actually did.
Want the detail on the morning adjustment? See how readiness is read. Riding and running together? That is the adaptive plan.
Ride the session today can absorb.
Free trial, then a subscription. Cancel from the App Store whenever you like.