A finish line already knows what it wants — the distance, the hours, the effort
it will take on the day. It just doesn't know you. So we ask, build backwards,
and coach you through every week of the journey — right up to the start line.
It starts where you are. Not where a template assumes you are.
Seven questions. The longest ride you've done recently, the days you can
actually train, the race you've entered. Two athletes, same race, same week —
different week one.
Hasn't run in a year
WEEK 1 · 3h 45m
TUEGears 4's40m
WEDSteady 200's25m
THURebuild 1:1 — run a minute, walk a minute25m
SATPassage → Legs70m
SUNRebuild 1:125m
LONG RIDE70 min
Training three times a week
WEEK 1 · 6h 10m
TUESustain 5's60m
TUEDescent 200's55m
THURamp 15's60m
SATRolling 5's → Legs110m
SUNRoam65m
LONG RIDE110 min
Same race. Same seventeen weeks. Both arrive ready for the distance — because
the finish line decides the destination, and you decide the starting point.
EVERY SESSION
It tells you what the session is for. In words, not a chart.
Every workout carries a note: why it exists, how to execute it, what good looks
like, and the mistake people make. Written once, by a coach — not generated per
athlete.
KEYANCHOR 20'sLONG RIDE · 145 MIN
Ride easy, then hold race pace for 20 minutes, then easy again — and repeat.
Race pace for you is Z3.
This is the closest thing in the plan to your actual race. You are practising
holding race effort while already tired, and finding out what that feels like
from the inside — which is worth more than any number you'll see on the day.
WHAT GOOD LOOKS LIKE
The last race-pace block is as steady as the first. If it fell apart,
either you started the ride too hard or the target is optimistic. Both are
useful to know now.
WATCH OUT
Race pace feels easy at first. That is the point — it should not feel easy
at the end, and if it does you are probably riding it too conservatively.
One for every kind of session in the plan. The figures change with your zones;
the coaching doesn't. How the notes are checked
RACE DAY
Nothing on race day should be new.
Not the pace, not the fuel, not the feeling at hour four. Your plan rehearses the race
long before you get there — so on the day, you're executing, not guessing.
IN THE BETA
Race rehearsals
Long sessions at race pace with your full race fuelling, and full race-simulation weeks — each with a coach note on how to execute it.
IN THE BETA
A race week built to arrive fresh
Volume down, intensity kept, short primers to stay sharp. You'll feel restless. That's the point.
IN DEVELOPMENT
Your race-day plan
How hard to go on each leg, what to take in every hour, how to handle transitions — and the mistakes that cost people the run.
IN DEVELOPMENT
A plan changes your week. A coach tells you why. You decide.
Sixteen weeks is a long way. You'll have great weeks and bad nights, days you overdeliver
and days you just get it done. MetrIQ is being built to read all of it — your feedback, your sleep, your
effort — and adjust the plan with you, not behind your back.
Pain and niggles
Everything you've flagged · last 2 weeks
FrontBack
Left knee
Running · 3 days
Getting better
How you're feeling
Your daily rating, against your own normal
Above your normalLAST 3 DAYS
How your sessions felt
Your effort against what each session asked for
Harder than planned3 OF 6
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
Adaptation is in development, and the beta is where it's being shaped — by the athletes
who train on it. What it will adapt to
ON THE ROADMAP
Your sessions, on the devices you already train with.
GarminSessions straight to your watch and bike computer.
ZwiftEvery indoor ride as a workout file, ready to ride.
StravaWhat you did, matched to what was planned.
Apple HealthSleep and recovery data, feeding your coaching.
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.
TodayYour session drawn block by block, with the coach's note on why it matters.
Your weekEvery day at a glance — what's done, how hard it felt, what's next.
The whole planWeeks to race, the season's shape, and where you are in it.
The Coach tabWhere you are in the season, and what your coach is saying this week.
How you're respondingYour check-ins against your own normal — and how your sessions really felt.
Your body mapPoint to what hurts once, then watch it settle day by day.
Your coach reads itEvery check-in, effort score and niggle, in one place.
Tell us anythingBugs, ideas, questions — and training feedback that reaches your coach.
Set the goal. Own the effort. Consistency, not perfection.
Willpower is finite, and a good plan doesn't waste it. Miss a session and the
week still works. Have a great week and it's noticed. Come back after a fortnight
away and it meets you where you are, not where it wishes you'd been.
BETA
A small beta. Every level welcome. Free.
Training for a triathlon — or building toward your first?
A full plan, free through your race — or your first sixteen weeks if you're not racing yet
Direct access to the coach who built it
Your feedback read by the coach, every week
First access to adaptation as it's built
Your finisher's pin in the post
Your link by 15 November — at least two weeks before your plan starts
We start with 70.3 and base-building plans, with Sprint and Olympic coming next. Tell us
your distance when you apply, and we'll tell you when your plan is ready.
In exchange: tick your sessions, a two-tap check-in each morning, honest feedback — and a
twenty-minute call at week four. Some of this will be wrong — that's why you're here.
