The AI coach that adapts to your real data
Triathlon, running or cycling: Upform builds the plan for your race, syncs with Intervals.icu, and adjusts every day around your fitness, fatigue and recovery — so every session fits the shape you're actually in.
One coach, three disciplines
🏊🚴🏃 Triathlon
From your first sprint to Ironman: periodized swim-bike-run with brick sessions and race-week taper.
🏃 Running
5K to marathon: long-run progression, quality sessions with real recovery, and an 80/20 easy-hard balance.
🚴 Cycling
Granfondos, sportives and road races: structured power work from sweet-spot blocks to race-specific efforts.
An AI coach that works from your real training data
- 1
Connect Intervals.icu
Link your account in seconds. Upform imports your activities and wellness — CTL, ATL, TSB, HRV, sleep — to understand exactly where you stand.
- 2
Get an AI training plan
Set your A-race — triathlon, running or cycling — and your constraints. The AI builds a periodized plan and pushes every workout to your calendar and Intervals.icu.
- 3
Adapt every day
Upform watches your real data and proposes daily adjustments — ease off when you're flat, push when you're fresh. You review, it applies.
Everything your endurance coaching app should do
Plan, monitor and adapt — grounded in the numbers, not guesswork.
Adaptive training plans
Periodized plans for every goal — sprint tri to Ironman, 5K to marathon, sportive to road race — built around your race date, weekly hours and zones.
AI coach summary
A daily read on your form, fatigue and readiness — in plain language, with one clear recommendation.
Real fitness metrics
CTL, ATL, TSB, ramp rate and VO2max, tracked against your 30-day baseline.
Intervals.icu sync
Activities, wellness and planned workouts kept in sync automatically — works with Garmin, Strava, Wahoo, Polar, Suunto, COROS, Zwift, Oura, WHOOP and 250+ more.
Training calendar
Your week at a glance — planned vs completed, with an AI debrief for every session.
Race readiness
Know whether you're on track for your goal time, and what to change if you're not.
One plan, everything included
- Adaptive AI plans & daily adaptation
- Intervals.icu two-way sync
- Coach summary & race readiness
- Cancel anytime
7-day free trial included
🌍 1% of every subscription funds carbon removal via Stripe Climate
Frequently asked questions
Everything about Upform — the AI endurance coach: how the AI training plan works, Garmin and Intervals.icu sync, triathlon, running and cycling support, pricing and your data.
What is Upform?
Upform is an AI coaching app for triathlon, running and cycling. It builds an adaptive training plan and adjusts it daily around your real Intervals.icu data.
How does the AI coach adapt my plan?
It reads your fitness (CTL), fatigue (ATL), form (TSB), sleep and HRV, then proposes concrete changes — lowering intensity when you're tired or adding load when you're fresh.
Do I need an Intervals.icu account?
Yes. Upform syncs with Intervals.icu to import your activities and wellness and to push your planned workouts.
Which sports does it cover?
Three disciplines: triathlon (sprint to Ironman, brick sessions included), running (5K to marathon) and cycling (granfondos, sportives and road races). You pick the discipline per race objective.
Does it work for Ironman and 70.3?
Yes. Upform builds long, periodized Ironman and 70.3 training plans mesocycle by mesocycle, with progressive load and a proper taper — and the AI adapts them daily as your fitness changes.
Does it work for marathon training?
Yes. Pick a running objective — 5K, 10K, half or marathon — and the AI builds a running-specific plan: long-run progression, quality sessions with real recovery between them, and an 80/20 easy-hard balance.
Can I use it for cycling — a granfondo or road race?
Yes. Cycling objectives get structured power-based plans: endurance volume, sweet-spot and threshold blocks, then race-specific efforts — capped by your longest-ride limit.
How does the AI build my training plan?
You set your A-race, weekly hours and constraints, and the AI generates a periodized plan — base, build, peak and taper — then pushes every workout to your calendar and Intervals.icu.
Does Upform work with Garmin, Strava, Wahoo, Polar…?
Yes, through Intervals.icu: Garmin, Strava, Wahoo, Polar, Suunto, COROS, Zwift, Amazfit, Huawei, Hammerhead, Rouvy, MyWhoosh, Concept2, plus wellness from Oura and WHOOP — and 250+ more apps. Your activities and wellness flow into Upform automatically.
Is Upform a good TrainingPeaks alternative?
If you want an AI coach that doesn't just track your load but rebuilds your plan around it every day, yes — Upform focuses on adaptive, automated coaching instead of manual plan building.
Is it suitable for beginners?
Yes. Tell Upform your experience level and available hours and it scales the plan to you — whether it's your first sprint triathlon, your first 10K or your next Ironman.
What do CTL, ATL and TSB mean?
They are your fitness (CTL), fatigue (ATL) and form (TSB). Upform tracks them from your real data and uses them to decide when to push and when to recover.
Can I adjust or move my workouts?
Yes. You can move sessions, ask the AI to revise a workout, and accept or reject every proposed adaptation before it is applied.
How much does it cost?
CHF 20 per month, with a 7-day free trial. Cancel anytime.
Train with an AI coach that actually adapts
Build your plan in minutes and let Upform handle the rest.
Start your free trial