Ask your coach about an activity for a detailed review.
| Date | Type | Workout Title | Target Dist | Target HR |
|---|
| Date | Activity Name | Distance | Avg HR | Cadence |
|---|
Weekly Training Rollup & HR Zones
Weekly mileage, cross-training time, time in HR zones (Z1–Z5), and bone stress cap compliance
| Date | Activity Name | Sport | Distance | Duration | Pace / Speed | Avg HR | Cadence |
|---|
Restore is offered only for imported activities with a retained Garmin or Strava identity. Local-only activity deletions cannot be restored.
Describe your current symptoms, hip/bone sensations, stiffness, or recovery feelings in your own words. This is directly analyzed by the Physical Therapist & Orthopedic Biomechanist Agent in the expert panel.
Review current values and provenance. Editing a rule first creates a preview; nothing changes until you confirm that exact preview.
Immutable Rule History
Femoral Neck Glute/Hip Stability
Banded clamshells, single-leg glute bridges, and hip abductor stabilizers.
David Roche Mountain Legs
Squats, lunges, eccentric calf raises, and core sequence from SWAP.
| Date | Session Title | Category | Duration | Exercises | Status |
|---|
Step-by-step setup for ChatGPT, Claude, and Gemini using secure sign-in.
Strava webhooks provide instant notifications when your run is saved. When your primary data source is Garmin, RunCoach automatically ingests full second-by-second FIT files with Ground Contact Time balance, vertical oscillation, and running dynamics.
Connect your Garmin account to pull activities, second-by-second FIT telemetry files, heart rate streams, and cadence data for expert panel analysis.
Connect your Strava account to receive real-time webhook push events whenever a run or workout is recorded. Workouts sync automatically in the background without needing manual sync triggers.
OAuth 2.0 Authorization: RunCoach requests activity read permissions to sync workouts and write permissions to optionally post coach-generated interval debriefs.
Drag & Drop .FIT or .ZIP Files Here
Or click to browse from your computer
Review the training conclusions your coach has saved. You can correct, clarify, or remove any insight.
Your coaching notes
Practical details you shared for future coaching.
Coaching preferences
Preferences used to shape your training and communication.
Athlete Profile & Baseline Settings
Coaching Preferences
Choose the training styles and response tone you prefer. These guide recommendations while safety constraints remain in force.
Benchmark Personal Bests
Enter times as HH:MM:SS or MM:SS. VDOT and pace zones recalculate only when a personal best changes.
⚡ Training VDOT & Dynamic Pacing
Calibrate day-to-day training paces based on current workout execution, distance-specific decay (e.g. 5K PR to marathon durability discount), or progression between official races.
Current Pace Zones (from Working VDOT)
| Easy (E) | Marathon (M) | Threshold (T) | Interval (I) | Repetition (R) |
|---|---|---|---|---|
| -- | -- | -- | -- | -- |
Equivalent Projected Times
🏁 Goal Races & Competitions
Target events and priority A/B/C goals that shape periodization, tapers, and coach advice.
Loading target races...
Account Security & Password
Update your account password. Passwords must be at least 6 characters.
Personal MCP & AI Agent Keys
Connect external AI agents (Claude Desktop, Cursor, mobile LLMs) directly to your personal training telemetry.
| Key Name | Prefix | Last Used | Action |
|---|---|---|---|
| Loading API keys... | |||
Select a Coaching Session
Choose a conversation on the left to inspect every user prompt, model response, tool execution, token usage, latency, and error diagnosis.