A training coach that reads your own numbers.

FORMA builds your training plan from what you have actually done — not from a template with your name on it. It is made for cyclists and runners.

What it does

FORMA connects to your existing training data — from Garmin, Wahoo, Polar, Zwift or any watch or app that syncs through intervals.icu — and turns it into a physiological model of you. It computes your training load, fatigue and form from a model calibrated against published exercise-science research, tracks your recovery from your HRV and resting heart rate, and builds an adaptive two-week training plan around where you actually are, not where a fixed template assumes you'd be.

The plan adjusts itself: when you ride outside the plan, when your availability changes, or when your fitness moves enough to matter, FORMA rebuilds around it rather than asking you to start over.

What it doesn't do

It doesn't guess. Every number on the screen — load, intensity, recovery, form — is calculated in plain code from your own data, and the plan is built from those numbers by FORMA's own software, on my own server. Your training data is not sent to any outside AI service. See the privacy policy for exactly what is stored and who else sees what.

It also isn't a medical device and doesn't replace a doctor — see the terms for the details.

Who's behind it

FORMA is built by a single developer and cyclist who wanted this tool for their own training and decided to make it available to others. The data model and coaching keep being tested against real training, not synthetic examples.

Questions

Check the FAQ first, or write to [email protected].