Your AI coach, on your wrist.

Planned around your health data, your habits and how you actually train. Want a change? Just say it, and it’s done.

Coming Soon

Today's status 89, above your usual.
Sleep 7.9 h and HRV 68 ms are up too,
so today goes to five 800 m reps.

AI coach

Talk it through. Get a full plan.

Away next week, sore legs, a Saturday run club. Say it once. Your coach checks your data and rewrites the plan; if it doesn't fit, restore it.

Workout summary

Every session sharpens the plan.

Did your pace hold? Did your heart rate spike? One short read when you finish. Then the result goes into your plan, and what comes next adjusts to it.

Bring your plan

Your plan, now coached.

A program from your coach or your own notes: paste it in, and it’s in your plan. From then on, the coach adjusts it.

Long-term goals

Chasing a goal? Your coach keeps watch.

From today to race day, phase by phase, adjusted to where you are each week. How far to go? Your coach remembers.

Today

I'm abroad for five days next week. No running.

Got it. Monday to Friday next week are clear, and this week stays as it is. When you're back on Saturday, start with a 30-minute easy run; the long run returns on Sunday.

Plan adjustment

Adjusted 4 days

Mon, Oct 12Easy RunRest

Wed, Oct 14Interval RunRest

Fri, Oct 16Tempo RunRest

Sat, Oct 17Long RunEasy Run

Restore

My legs are still sore from Saturday's leg day. Should I run intervals today?

HRV

14% below your two-week average

Skip the intensity. Your HRV is 14% below your two-week average and your legs haven't recovered. Today becomes an easy run, and tomorrow's lower-body session turns into upper body.

Plan adjustment

Adjusted 2 days

Tue, Oct 6Interval RunEasy Run30 min · Zone 2

Wed, Oct 7Lower BodyUpper Body

Restore

I do a long run with my run club every Saturday morning.

Noted. Saturdays are long-run days from now on. The tempo run moves up to Thursday, Friday stays easy, and Sunday becomes a short recovery run.

Plan adjustment

Adjusted 4 days

Thu, Oct 8RestTempo Run

Fri, Oct 9Tempo RunRest

Sat, Oct 10RestLong Run

Sun, Oct 11Long RunRecovery Run

Restore

Today

I'm abroad for five days next week. No running.

Got it. Monday to Friday next week are clear, and this week stays as it is. When you're back on Saturday, start with a 30-minute easy run; the long run returns on Sunday.

Plan adjustment

Adjusted 4 days

Mon, Oct 12Easy RunRest

Wed, Oct 14Interval RunRest

Fri, Oct 16Tempo RunRest

Sat, Oct 17Long RunEasy Run

Restore

My legs are still sore from Saturday's leg day. Should I run intervals today?

HRV

14% below your two-week average

Skip the intensity. Your HRV is 14% below your two-week average and your legs haven't recovered. Today becomes an easy run, and tomorrow's lower-body session turns into upper body.

Plan adjustment

Adjusted 2 days

Tue, Oct 6Interval RunEasy Run30 min · Zone 2

Wed, Oct 7Lower BodyUpper Body

Restore

I do a long run with my run club every Saturday morning.

Noted. Saturdays are long-run days from now on. The tempo run moves up to Thursday, Friday stays easy, and Sunday becomes a short recovery run.

Plan adjustment

Adjusted 4 days

Thu, Oct 8RestTempo Run

Fri, Oct 9Tempo RunRest

Sat, Oct 10RestLong Run

Sun, Oct 11Long RunRecovery Run

Restore

27:11

Aerobic Run

Apple Health · Oct 3, 2026 at 7:42 AM

Distance5.2km

Average pace5'14"/km

Elevation gain42m

Average heart rate152bpm

Calories burned428kcal

Time27:11

Coach's read

Your pace held steady through the back half and your heart rate never spiked. Keep the same rhythm next time; if sleep and recovery look normal, stretch the last segment a little.

Heart rate

132–173 bpm

180

153

125

Aerobic Run27:11

Apple Health · Oct 3, 2026 at 7:42 AM

Segments27:11

Warm-up and cool-down done in full; the 15-minute main set held.

Warm-up08:00

Main set15:00

Cool-down04:11

RunningSplit pace

Each of the first four kilometres was faster than the last; you eased off in the fifth.

15'22" /km

25'15" /km

35'09" /km

45'01" /km

55'16" /km

6*5'40" /km

Aerobic Run27:11

Apple Health · Oct 3, 2026 at 7:42 AM

CadenceAverage 172 spm

Cadence and ground contact time improved together during the faster blocks.

Running powerAverage 268 W

Stride lengthAverage 1.18 m

27:11

Aerobic Run

Apple Health · Oct 3, 2026 at 7:42 AM

Distance5.2km

Average pace5'14"/km

Elevation gain42m

Average heart rate152bpm

Calories burned428kcal

Time27:11

Coach's read

Your pace held steady through the back half and your heart rate never spiked. Keep the same rhythm next time; if sleep and recovery look normal, stretch the last segment a little.

Heart rate

132–173 bpm

180

153

125

Aerobic Run27:11

Apple Health · Oct 3, 2026 at 7:42 AM

Segments27:11

Warm-up and cool-down done in full; the 15-minute main set held.

Warm-up08:00

Main set15:00

Cool-down04:11

RunningSplit pace

Each of the first four kilometres was faster than the last; you eased off in the fifth.

15'22" /km

25'15" /km

35'09" /km

45'01" /km

55'16" /km

6*5'40" /km

Aerobic Run27:11

Apple Health · Oct 3, 2026 at 7:42 AM

CadenceAverage 172 spm

Cadence and ground contact time improved together during the faster blocks.

Running powerAverage 268 W

Stride lengthAverage 1.18 m

Plan

October

Sat3

Sun4

Mon5

Tue6

Wed7

Thu8

Fri9

Tue, Oct 6

Interval Run4 × 800 m38 min · Zone 4

Long-term cycle

Build weekly mileage

Week 7 of 18

FoundationBuildSpecificTaper

12 weeks until Half MarathonDec 26 · Target 1:45

Updates

Daily adjustment·2 hr. ago

Today's intervals go to 5 reps

AI adjustment·3 days ago

Week 7 volume up 8%, Saturday's long run to 16 km

Plan·2 wk. ago

Build phase begins: one tempo run each week

Today Plan Progress

Plan

October

Sat3

Sun4

Mon5

Tue6

Wed7

Thu8

Fri9

Tue, Oct 6

Interval Run4 × 800 m38 min · Zone 4

Long-term cycle

Build weekly mileage

Week 7 of 18

FoundationBuildSpecificTaper

12 weeks until Half MarathonDec 26 · Target 1:45

Updates

Daily adjustment·2 hr. ago

Today's intervals go to 5 reps

AI adjustment·3 days ago

Week 7 volume up 8%, Saturday's long run to 16 km

Plan·2 wk. ago

Build phase begins: one tempo run each week

Today Plan Progress

Designed for Apple Watch

Your plan, ready to start.

Interval distances and paces, sets and weights, all in one plan. Press start, and Apple Watch takes you through it, step by step.

Sat3

Sun4

Mon5

Tue6

Wed7

Thu8

Fri9

Warm-up10 minZone 2

IntervalsRepeat 4×

Fast800 m4'30"/km

Recovery2 min

Cooldown10 minZone 1

Remaining · Target 4'30"

800m

152bpm

4'48"

Pace

3.12

5'15"/kmAverage

152bpmAvg HR

6:12In Zone

20kg×12reps

2/4

118bpm

Energy kcal

112bpmAvg HR

8:40In Zone

2/4 · 800m

Dumbbell Bench Press

18:42

12:06

9:41

Dumbbell Bench PressRest1:30

Warm-up15 reps12 kg

Set 112 reps20 kg

Set 212 reps20 kg

Set 312 reps20 kg

Dumbbell FlyRest1:00

Warm-up15 reps6 kg

Set 112 reps10 kg

Set 212 reps10 kg

Set 312 reps10 kg

Health data

Planned around your health data.

Available oniPhone · Apple Watch

Sleep, at a glance

Duration, stages and timing, ready every morning.

HRV and vitals

Resting heart rate, HRV, breathing, oxygen and temperature, against your own range.

Body stress

How your body’s load rose and fell today, and whether it sits low, mid or high now.

Training load

Cardio and strength load, each read against its own suitable range.

Muscle distribution

Which muscles the last weeks reached, and which got less, in one picture.

Pricing

Start free. Add the coach when you want it.

Free

Training plans
Guided workouts on iPhone and Apple Watch
Your training log

Sleta Pro

14-day free trial

Plans adjusted to how you are, every day
Planning and changes by conversation
A summary read of every workout

Monthly or yearly

Your raw Apple Health data stays on your device. Only when you use an AI feature does Sleta send the minimum summary needed to respond.