The AI triathlon coach that adapts to your real data
Upform builds your swim-bike-run plan, syncs with Intervals.icu, and adjusts every day around your fitness, fatigue and recovery — so every session fits the shape you're actually in.
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 and constraints. The AI builds a periodized triathlon training 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 triathlon coaching app should do
Plan, monitor and adapt — grounded in the numbers, not guesswork.
Adaptive training plans
Periodized swim, bike and run for every distance from sprint to Ironman, 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, every couple of hours.
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 triathlon coach: how the AI training plan works, Garmin and Intervals.icu sync, Ironman and 70.3 support, pricing and your data.
What is Upform?
Upform is an AI triathlon coaching app. It builds an adaptive training plan and adjusts it daily around your real Intervals.icu data.
How does the AI triathlon 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?
Swim, bike and run — every distance from sprint to Ironman, including brick sessions.
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.
How does the AI build my triathlon training plan?
You set your A-race, weekly hours and constraints, and the AI generates a periodized swim-bike-run plan — base, build, peak and taper — then pushes every workout to your calendar and Intervals.icu.
Does Upform work with Garmin, Strava or Wahoo?
Yes, through Intervals.icu. It syncs with Garmin, Strava, Wahoo and most head units, so 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 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