The AI running coach that reads every run
Connect Strava or Garmin and get training load from your threshold pace, a breakdown of every interval session and a coach that plans your next week around how you really ran.
Most running plans are written months in advance for a runner who doesn't exist. Strilab starts from your own runs: pace, heart rate, cadence and the laps your watch recorded. From there it works out how hard each run really was, how your fitness is building and whether today is a day to push or to go easy.
On top of those numbers sits an AI coach you can talk to. Ask how your intervals went, whether you are ready for your marathon or what to do this week, and it answers with your training in front of it, in your language.
What Strilab does for you
Training load from your pace
Each run is scored against your threshold pace (IF = speed / threshold speed). No pace threshold yet? Strilab falls back to heart rate so every run counts.
Every interval, analysed
Strilab finds the reps of your session, from the laps of your watch or from the pace data, and tells you how even they were, whether you faded at the end and how much your heart rate drifted.
Long runs, decoded
On steady runs it measures aerobic decoupling: how much your heart rate rises for the same pace in the second half. A simple way to see your aerobic base improve.
Fitness, fatigue and form
CTL, ATL and TSB are updated with every run, so you can see your fitness build towards race day and know when you are carrying too much fatigue.
A coach that plans your week
Ask the AI coach to plan your week and it proposes sessions based on your load, your goal and how your last runs went. They reach your calendar only when you accept them.
Ready to run today?
A daily readiness score from your form, resting heart rate and days without rest. Tired? Strilab suggests a shorter, easier run today.
Goals you can train for
Choose your race and Strilab keeps it in mind in every plan and every answer.
- 5K
- 10K
- Half marathon
- Marathon
- Ultra trail
- Your own distance
The numbers behind your training
- Threshold pace
- Your reference for intensity and training load, edited in min/km.
- Cadence
- Steps per minute of both feet, the way your watch shows it.
- Pace fade
- How much slower your last reps were than your first ones.
- Heart rate drift
- How much your heart rate climbs across a set of intervals.
- Aerobic decoupling
- Pace versus heart rate in the first and second half of a steady run.
Frequently asked questions
Do I need a GPS watch to use Strilab for running?
You need your runs on Strava or Garmin Connect. Any watch or phone app that uploads to Strava works. Heart rate makes the analysis richer, but pace alone is enough to calculate training load once you set your threshold pace.
Can Strilab create a marathon training plan?
Yes. Set the marathon as your goal and ask the AI coach to plan your weeks. It proposes sessions based on your current fitness and your calendar, and you accept the proposal before anything changes.
How does Strilab calculate the training load of a run?
With your threshold pace: the intensity factor is your speed divided by your threshold speed, and the load is hours × IF² × 100 using your moving time. Without a pace threshold, it uses your heart rate against your threshold heart rate.
Does it work for trail running?
Yes. Trail runs are imported like any other run, with elevation and heart rate. On very hilly routes heart rate is usually a better guide to effort than pace, so it is worth setting your threshold heart rate.
Learn more on the blog
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Heart Rate Zones Explained: Training by Heart Rate
A complete guide to heart rate training zones for endurance athletes. Learn how to set your zones, what each zone develops, and how to train effectively.
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Race Preparation Strategies: Peaking for Your Event
Proven race preparation strategies for endurance athletes. Learn how to structure your final weeks of training to arrive at the start line ready to perform.
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· 3 min read
Understanding CTL, ATL, and TSB: Your Fitness Performance Model
Learn how Chronic Training Load, Acute Training Load, and Training Stress Balance help you monitor fitness, fatigue, and form for peak performance.
Read article →Other sports
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