How a plan gets made.

From your goal to the start line: how the plan is built, how you're coached through the journey, and where it's going next. Every feature is marked — in the beta, in development, or on the roadmap.

IN THE BETAIN DEVELOPMENTON THE ROADMAP
  1. Your dayCheck in, train, tell your coach, see your trend.
  2. You answerYour race, your level, your days, and what you've done recently.
  3. The seasonBuilt backwards from race day, in blocks with a job each.
  4. The weekLong sessions on your days, hard work spread out, recovery built in.
  5. The sessionA shape, a zone for every minute, a target you can hold.
  6. The noteWhy it exists, how to do it, and what to watch for.
A DAY WITH METRIQ

From the first coffee to tomorrow's session.

Here's how a day works once the whole journey is built. Each step is marked: what's in the beta today, and what's in development.

6:40

Morning. Two taps.

Before anything else, your coach asks how you are: one rating, and whatever's off. A good day takes two taps. Nothing is filled in for you.

IN DEVELOPMENT
7:00

Know what the session is for before you start.

The session is drawn block by block, every block in its zone. Above it, the coach's first paragraph: what this session is, and why it's in your week.

IN THE BETA
9:40

Tick it. Say how hard it was.

One tap to say it's done. One tap for how hard it felt, on a scale of 1 to 10. One more if the session had a fuelling target. That's the whole debrief.

IN DEVELOPMENT
9:41

Something hurts? Point to it.

Tap where, how much, and what makes it worse. Each morning after, one tap: better, same or worse — and you watch it settle.

IN DEVELOPMENT
Every day

A coach who actually reads it.

Everything you tell the app lands with your coach, and comes back to you in the Coach tab. You can see it's being read.

IN DEVELOPMENT
Over weeks

See how you're responding.

Your check-ins become a line against your own normal, not someone else's. Next to it, how your sessions are feeling compared with how hard they were meant to be.

IN DEVELOPMENT
When it matters

Your coach suggests. You decide.

When your answers say you need it, a change arrives with its reason and the answers behind it. Make the change, or keep your plan.

IN DEVELOPMENT
20:00

Tomorrow, in your inbox.

The evening before: tomorrow's session, how to fuel it, and a word from your coach. On Sundays, the week ahead.

IN DEVELOPMENT
IN DEVELOPMENT

Your coach, in your inbox every evening.

You shouldn't have to open an app to know what tomorrow asks of you.

Tomorrow's session

The shape of the session, why it's there, and the one thing to get right.

Fuelling for it

What to take before and during, from the session's own fuelling rate — or that nothing is needed.

How ready you are

From your own check-ins, in words, with the reason: "Tomorrow is easy on purpose — you've had three short nights."

Sunday: your week ahead

The week's key sessions, its long days, and what the week is for.

A link to check in

Morning check-in straight from your inbox, in two taps.

Nothing you didn't ask for

One email a day, and you choose whether you get it.

A LOOK INSIDE

What the beta looks like.

Early screens from the app, with sample data. The beta is still being finished, so what you see on day one may look a little different — and better.

Today — early app screen
TodayYour session drawn block by block, with the coach's note on why it matters.
Your week — early app screen
Your weekEvery day at a glance — what's done, how hard it felt, what's next.
The whole plan — early app screen
The whole planWeeks to race, the season's shape, and where you are in it.
The Coach tab — early app screen
The Coach tabWhere you are in the season, and what your coach is saying this week.
How you're responding — early app screen
How you're respondingYour check-ins against your own normal — and how your sessions really felt.
Your body map — early app screen
Your body mapPoint to what hurts once, then watch it settle day by day.
Your coach reads it — early app screen
Your coach reads itEvery check-in, effort score and niggle, in one place.
Tell us anything — early app screen
Tell us anythingBugs, ideas, questions — and training feedback that reaches your coach.

Swipe for more →

YOU ANSWER

It starts with your goal, and where you are today.

Your race and its date. How long you've been training. The days you can actually train, and which of them takes your long ride and your long run. And the longest swim, ride and run you've done recently — the three answers that decide your first week.

Without them, every athlete would start at the same volume. With them, someone who hasn't run in a year and someone who rode three hours last weekend start the same race from different places, and both arrive ready for it.

The plan starts the day after you answer. Starting mid-week is normal — the first week is shorter, and the full structure begins on Monday.

THE SEASON

Four blocks, and each one knows its job.

Not a calendar with sessions dropped into it. A season with an argument — and every block tells you what it is for, in its own note, when you reach it.

WEEKS 1–6

Base

Most of what you do now is easy, and it is meant to be. Start the intensity too early and you'll have nothing underneath it when it matters.

WEEKS 7–12

Build

The aerobic work is done. Now we sharpen. The easy sessions matter more, not less — they're what lets you absorb the hard ones.

WEEKS 13–14

Peak

Now it looks like your race. Race pace, race duration, race fuelling. Nothing new gets tried from here.

WEEKS 15–16

Taper

The volume comes down and the intensity stays. You'll feel restless and probably a little sluggish. Both are normal.

Every few weeks the volume comes down for a recovery week, then climbs again. After the race there is a recovery week too — the plan doesn't stop at the finish line.

THE WEEK

Your days stay put. What changes is which ones carry the hard work.

Long sessions on the days you chose

Your long ride and long run land where you told us they fit. Everything else is arranged around them.

Hard work, spread out

Key sessions are kept apart where your days allow. Where they can't be, the plan says so plainly and tells you what would fix it.

Easy means easy

Most sessions are aerobic, and they're meant to feel that way. They're what lets you absorb the hard ones.

Mobility where it helps

Ten minutes on the day after a long session — ankles, hips, shoulders — when you're stiffest. It isn't counted as training.

THE SESSION

A shape you can see before you start.

Every session is drawn as a skyline: a warm-up, a main set and a cool-down, every block in its zone. Targets come in watts, pace or effort, depending on what we know about you so far.

Your zones come from your own tests. The plan has benchmark weeks for a 20-minute bike test, a 30-minute run test and a CSS swim test. Until you've done them, the sessions run on effort — and tell you what they're asking for, with or without a number beside it.

Swims are written in the unit of your pool. A 200 in a 25-yard pool is eight lengths, the same as in a 25-metre pool. The number is the workout; the unit is the label.

THE NOTE

Written once, by a coach. Checked against every session it lands on.

Every session carries a note in four parts: why it exists, how to execute it, what good looks like, and the mistake people make. The first paragraph stands on its own, because for most athletes on most days, it's the whole note.

A note written once can still end up beside the wrong session. So every note is tested against every session it's attached to, and a note that says something untrue doesn't ship.

Zones

"Hold Z4 for the main set"

A note saying this fails when the session prescribes no Z4.

Counts

"Four short reps"

A note saying this fails on a session with twenty.

Calendar

"Rest up for Sunday"

A note saying this always fails. Your race day is yours to choose; a note can't assume it.

Phase

"Save this for base weeks"

A note saying this fails on a session in build.

RACE DAY

Race day, rehearsed.

Nothing on race day should be new. The plan rehearses it — the pace, the fuel, the fatigue — until the day itself is execution.

IN THE BETA

Race rehearsal sessions

Long sessions that practise race pace and your full race-day fuelling, with a coach note on exactly how to execute them.

IN THE BETA

Race-simulation weeks

Whole weeks shaped like the race, so you learn what race effort feels like when you're already tired.

IN THE BETA

Race pace from your own tests

Your bike, run and swim race targets come from your benchmark tests — a share of your FTP, your threshold pace and your CSS.

IN THE BETA

A race week built to arrive fresh

Volume down, intensity kept, short primers to stay sharp — and the day before the race treated differently from the rest.

IN DEVELOPMENT

Your race-day plan

Pacing for each leg, fuelling by the hour, transitions, race-morning routine, and the mistakes that cost people the run.

ON THE ROADMAP

Race-day pacing on your device

Your race targets on your watch and bike computer, so the plan is with you on the course.

FUELLING AND NUTRITIONIN THE BETA

Fuelling is trained, like everything else.

Your gut can learn to take more carbohydrate than it takes today. The plan starts where it is and builds it toward what race day asks for.

WEEK ONE
45g/h

What one athlete's plan starts at. Every session carries its own rate.

IN BETWEEN
Gut training

Named sessions where you practise taking in more than feels natural, so race day isn't the first time.

RACE DAY
90g/h

Your race's target — 90 g/h for a 70.3 — rehearsed on long sessions before you need it.

Swims have no fuelling during them — nothing is taken in the water. On sessions over two hours, the plan tells you plain water isn't enough on its own.

ON THE ROADMAP

Daily nutrition

Carbohydrate and protein for the day you're actually having — more on a big build day, less on a rest day — scaled to your body weight.

ON THE ROADMAP

Before and after every session

What to eat ahead of a key session and how to refuel after it, timed to when you train next.

SLEEP AND RECOVERY

Recovery is where the training turns into fitness.

IN THE BETA

It's already built into the shape of your plan: recovery weeks every few weeks, rest days, easy sessions that are meant to be easy, a taper, and a recovery week after the race.

ON THE ROADMAP

Sleep, counted as training

Your sleep from your watch or phone, read alongside your training — because six hours before a key session changes what that session should be.

ON THE ROADMAP

Recovery guidance, explained

Not a number with no reason behind it. When you need more recovery, your coach tells you what it's based on and what to do about it.

IN DEVELOPMENT

We don't just adapt your plan. We tell you why — and you decide.

Most plans that adapt do it silently: a session changes and you're left to guess what you did wrong. MetrIQ changes your plan for two reasons — something hurts, or your answers shift — and every change comes to you as a suggestion, with the reason and the answers behind it.

WHEN SOMETHING HURTSYour body mapPoint to the pain once. Watch it settle, day by day — and the plan works around it.

Pain and niggles

Everything you've flagged · last 2 weeks
FrontBack
Left knee
Running · 3 days
Getting better
WHEN YOUR ANSWERS SHIFTHow you're respondingEffort after every session, sleep, energy and stress each morning — against your own normal.

How you're feeling

Your daily rating, against your own normal
Above your normalLAST 3 DAYS
YOUR NORMAL

How your sessions felt

Your effort against what each session asked for
Harder than planned3 OF 6
HARDER EASIER MonTueWedThuFriSatSun
WHAT THIS MEANSYou're feeling good, but the long sessions are landing harder than they should. Worth watching this week.
THEN YOUR COACH SUGGESTSYou decideEvery change arrives with its reason and the answers behind it. Make it, or keep your plan.
YOUR COACH SUGGESTS

Ease Thursday, keep Saturday

THURamp 15's · 55 min threshold run
Roam · 40 min easy run

Three sessions felt harder than planned, and your left knee has hurt when running for three days. An easy run keeps you moving while it settles.

Based on:3 sessions harderLeft knee · 3 daysSleep
Make the changeKeep my plan

What it will listen to. Your feedback is the heart of it. Every session you tick, every "harder than it should have been", every gap and the reason for it — joined over time by your sleep, your recovery and what you actually did on Strava and Garmin.

Sessions tickedHow each one feltYour notes to the coach Why you missed a weekSleepRecoveryWhat you actually did

Overdeliver, and it's noticed. Adaptation isn't only for bad weeks. When you're absorbing the work better than planned, the plan can ask more of you — and tell you that too.

Come back after a gap and it asks what happened.

I was travellingI was ill or injured Just lifeI trained, I didn't log it

Four answers, four different responses — and the last one changes nothing about your training, because nothing went wrong.

IN THE BETA

Today, in the beta: you tick every session and say how it went, and the coach reads it. That feedback is how adaptation is being built — from real athletes, not guesses.

And one promise holds throughout: your plan never moves under you without a reason you can read.

ON THE ROADMAP

Your sessions, on the devices you already train with.

GarminSessions sent to your watch and bike computer as .FIT workouts.
ZwiftEvery indoor ride exported as a Zwift workout file.
StravaWhat you did, matched against what was planned.
Apple HealthSleep and recovery, feeding your coaching.
THE ROADMAP

Where it is today, and where it's going.

In the beta

What you get on day one
  • A plan built from your goal and your starting point — 70.3 and base-building first
  • Every session drawn, with zones and targets
  • A coach note on every session
  • Race rehearsals and race-simulation weeks
  • Fuelling rates, trained toward race day
  • Benchmark tests that set your zones
  • Tick a session and tell the coach how it went

In development

Being built with the beta
  • Adaptation, with the coach's reasoning for every change
  • Sprint and Olympic plans
  • Your race-day plan
  • Sign in with an emailed code — no password
  • Tomorrow's session, emailed the day before

On the roadmap

Where the journey goes next
  • Garmin, Zwift, Strava and Apple Health
  • .FIT and Zwift workout files
  • Sleep from your watch, replacing the sleep question
  • Daily nutrition, before and after sessions
  • Race-day pacing on your device
  • Full-distance plans