Frequently asked questions

What do I need to use FORMA?

An intervals.icu account with a watch or app connected (Garmin, Wahoo, Polar, Zwift and most others connect through it; Strava on its own does not, see below) — that's all you need for a full plan. A power meter or smart trainer adds watt targets to your sessions, making them sharper, and a smart trainer alone is enough: FORMA adds a heart-rate or effort target next to the watts, so you can still take those sessions outside.

Will it work with my gear?

FORMA reads whatever intervals.icu has, so the question is really whether your device reaches intervals.icu. There are two halves to it, and they can come from different devices.

Training. Garmin, Wahoo, Polar, Suunto, Coros, Zwift, Hammerhead, Rouvy and MyWhoosh connect directly. Strava is the one route that does not work: Strava does not let intervals.icu pass your rides on, so a device that only reaches intervals.icu through Strava never reaches FORMA. Once a ride is in by any other route, FORMA can't tell how it arrived.

Sleep, HRV and resting heart rate. These sync automatically from Garmin, Polar, Suunto, Coros, Oura and WHOOP. They are what the recovery score and the daily arc are built from, so without them you get a plan but not the readiness half of the app. FORMA tells you outright when it can see your training but not your sleep.

Apple Watch. Apple has no direct connection to intervals.icu. The usual route is a third-party app — Intervals.icu Companion or HealthFit — which does carry sleep and HRV across. Note that Companion is an independent project, not made by intervals.icu. Sending Apple Watch rides through Strava does not work, for the reason above.

Fitbit and Google Health. This is the weakest path. Neither connects directly, and the Strava route does not work, so neither training nor wellness data reaches FORMA from them. Pair a Fitbit with a device from the list above.

Can I sign in with Google?

Yes — use the "Continue with Google" button on the sign-in page. It only confirms your email address; FORMA doesn't receive anything else from your Google account. Existing accounts created with the email link work the same way with either method, since it's your email address that identifies your account.

How much does it cost?

14 days free, then $9.99 USD a month or $79.99 USD a year — the yearly plan works out cheaper. Nothing is charged during the 14 free days, and if you cancel before they end, you are never charged at all. Your subscription renews automatically unless you cancel it. See terms for how to cancel.

How often does my plan update?

Your plan rebuilds itself whenever something changes: new training arrives, your available time changes, or your form moves enough to matter. That happens automatically the moment something changes — there is nothing to press.

Can I earn a commission by referring people?

Founders with an active subscription, and Creators, get a personal referral link under You → Referrals. Anyone who joins through it gets a longer, 30-day free trial, and you earn a running commission on what Forma receives from them, excluding VAT and any app store's share — 15%, rising to 20% once you've referred 25 paying subscribers and 25% once you've referred 50 — for as long as they stay subscribed. Nothing is earned while a referral is still in their own free trial, and a refund reverses the matching commission. The program can change or be discontinued; see terms.

Can I cancel any time?

Yes. Cancel it yourself under You — tap Manage on the subscription line at the top. You keep Pro until the end of the period you’ve paid for, or the end of your free trial, and nothing more is charged. If anything goes wrong, write to [email protected]. Cancel during the free trial and you pay nothing.

Is my data safe? Who sees it?

Your training and health data is only used to build your plan, and it stays on my server in Denmark — except the sessions and threshold numbers FORMA writes back to your own intervals.icu account. Your plan is built by FORMA's own software — no outside company or AI service receives your data to build it. Full details are in the privacy policy.

Is this medical advice?

No. FORMA generates training suggestions from your data — it's a training tool, not a medical device, and doesn't diagnose or treat anything. If you feel unwell, see a doctor rather than a training plan.

Does FORMA work for running or other sports?

Yes — running is fully supported. Running sessions are set by heart rate, and by pace as well if you give FORMA your threshold pace, and there is a built-in 30-minute running test to measure both. Watts, .zwo and .erg downloads stay specific to cycling, since running has no power to plan them from. Other sports aren't supported yet.

What if my FTP or heart rate zones are wrong?

You can enter them yourself under You at any time, and FORMA includes a built-in FTP test (ramp, 2×8 or 20-minute) so you always have a way to get a fresh number.

How do I delete my account?

Go to Connections and choose "Delete my account and everything in it." Access is removed immediately, and your training data, plans and settings are permanently gone within 7 days. Nothing is kept afterwards. Signing in again within 7 days restores your account and, if it has not run out, your subscription.

Something's not working — who do I tell?

[email protected]. FORMA is actively developed, and reports of things that look wrong are genuinely useful.