Train all the way to race day.
Pick your race. Riseward builds the running, cycling, swimming, triathlon or HYROX plan to get there, and adjusts it every week to what you actually do.
- 5K → marathonRunning
- Gran fondo, gravelCycling
- Pool, open waterSwimming
- Sprint → IronmanTriathlon
- Singles, doublesHYROX
Every session has a reason.
Paces, watts and zones come from your own times and thresholds, with warm-up and cool-down built in. During the session the player guides you rep by rep, on your Apple Watch too.
- Z1 recovery
- Z2 endurance
- Z3 tempo
- Z4 threshold
- Z5 VO2max
Olympic triathlon, intermediate, 7 hours a week
- MonRest
- TueSwim: technique and 10 × 100 m20" rest between reps50'
- WedRun: 6 × 800 m at threshold pace4:38–4:45/km, 2' easy jog between58'
- ThuBike: 3 × 10' in zone 4232–255 W1h 05'
- FriStrength for triathletesSquats, lunges, core40'
- SatBike: long endurance ride in zone 2With a 20' run straight after2h 30'
- SunRun: easy long run5:35–6:05/km1h 15'
A plan that knows when to push and when to back off.
The easier weeks are not a mistake: they are when your body absorbs the work.
Missed a session?
The week rearranges itself: the key session moves to another day and the others get lighter.
Slept badly?
With Apple Health or Health Connect, Riseward reads sleep and heart rate variability on your phone and suggests easing today's session.
Got a question?
Ask the coach: answers start from cards written on scientific studies, and it tells you when it's time to see a doctor.
Race coming up?
The pace to hold, what to eat and drink, and the list of things to get ready the day before.
Your training stays on your phone.
Profile, goals, plans and activities live on your phone, together with Apple Health and Health Connect data, which never leave the device. The server works out the plan and does not keep your training data.
Backups are yours and your choice: encrypted on iCloud or Google Drive with a key only you hold. No ads, no selling data. Read the privacy policy.
Free for everyone until 31 July 2027.
The whole plan, adaptations, the coach and backups. No subscription, no card. Invite a friend: after the launch you both get 30 extra days.