A running plan that fits your life.
Kiiro plans your running two weeks at a time, around the days you can run, and adapts the plan to what you actually run. It also shows what your training is doing, from the workouts your Apple Watch records.
Requires iPhone and Apple Watch.
What should I run next?
Tell Kiiro your experience, the days you can run and how much time you have. It lays out Easy Runs, a Long Run and, as your running grows, harder sessions. Each run has a duration and a heart-rate range rather than a pace, because the same pace costs far more after a short night, on hills or in the heat.
Run it from your wrist
Your plan syncs to the Workout app on Apple Watch. Start a run and follow its heart-rate targets from your wrist.
A plan that adapts as you run
Every run is scored on time and heart rate, not pace, so a slow run on a heavy day still scores well. Each new week is set from what you actually ran.
Make room for real life
Can't run on Thursday? Mark the days you can, and Kiiro rebuilds the rest of the week around them.
Is my training working?
Kiiro reads every workout from Apple Health and puts it in context, with or without a plan.
Am I doing too much?
Kiiro compares your last week of training load with the last six and gives you one status, such as Balanced or Fatigued, with a sentence on what it means.
Training load
Am I getting faster?
Run the same route again and Kiiro lines up every attempt, so you can see your pace change month by month.
Route comparison
Is my fitness growing?
Follow the VO2 max your Apple Watch estimates over months, next to resting heart rate, HRV and running form.
VO2 max trendsAlso in Kiiro: heart rate zones, personal bests, goals, and every run in detail with maps and splits. All features
Questions
About Kiiro
Which Apple Watch do I need?
Apple Watch Series 4 or later, any SE or Ultra, with an iPhone on iOS 18 or later. Kiiro works only with Apple Watch: it reads your runs from Apple Health and syncs your plan to the Workout app.
Is Kiiro free?
The app and its analysis are free, and the analysis works without a plan: training load, route progress, personal bests and fitness trends for every run. The adaptive running plan is part of Kiiro Pro.
Do I need a race to start a plan?
No. Choose Build to grow your running week by week, or Maintain to keep the fitness you have. You can switch at any time in your plan settings.
Does Kiiro need a chest strap?
No. Your watch's own heart rate sensor is enough. A Bluetooth chest strap paired with Apple Watch works too, and Kiiro uses its readings. It helps most on interval days.
What happens to my data?
Kiiro reads your workouts from Apple Health only with your permission. You can withdraw that permission or delete your data at any time. The privacy policy explains exactly what is stored.
Running with Apple Watch
- Why is my VO2 max not updating on Apple Watch?
- What does Training Load mean on Apple Watch?
- Does Apple Watch have a training status like Garmin?
- How do I compare runs on the same route with Apple Watch?
- How can I tell if I'm overtraining?
- What do I lose switching from Garmin to Apple Watch, and how do I get it back?
Your week, planned.Your runs, explained.
Requires iPhone and Apple Watch. Your existing workouts sync from Apple Health.