What you get
- A plan for this week and the next, built around the days you can run, the time you have and the day you like your long run.
- Easy Runs and a Long Run at its core. As your running develops, a build plan brings in sessions such as a Purposeful Run or Controlled Intervals.
- A duration and a heart-rate range for every run. Harder sessions come with a warm-up and a cooldown.
- After each run, its alignment: how closely the run matched the plan, from 0 to 100%.
Built around your week
Setting up a plan takes a few questions: your running experience, whether you want to build or maintain, which days you can run, how many of them you want to use, how much time you can give to running each week, and your preferred long-run day. Kiiro only plans runs on the days you choose.
It keeps two weeks ahead, the current one and the next, so the plan can follow what you actually run instead of a schedule written months in advance.
On your Apple Watch
Your plan syncs to the Workout app on Apple Watch. Each run arrives with its structure and heart-rate targets, so your watch tells you when you drift out of range. Record the run as usual, and Kiiro matches it to the plan when it syncs.
Heart rate, not pace
The plan prescribes effort, not speed. Two runs at the same pace can cost very different amounts: heat, a short night, hills and stress all raise the price. A heart-rate range keeps each run doing its job. On a good day, the same range gives you a faster pace, and distance still shows on every completed run.
How it adapts
Before each week, Kiiro looks at your recent running and sets the week. If your running jumps well above your usual, it holds your weekly time or makes the week lighter. If your runs carry much less training load than planned, it makes the week lighter too.
A build plan grows in 5-minute steps, and only after a week you followed. Your ramp style sets how often: from Patient, a step every fourth week, to Bold, a step every week you're ready.
Within the week, a missed run or a run on a rest day can change what's left, and Kiiro may offer to recalculate the rest of your week. If you know a day won't work, Reschedule lets you pick the days you can run, and Kiiro rebuilds the week around them.
Here an extra 48-minute run landed on a rest day. Kiiro offered to rebuild the rest of the week and counted the extra run toward it, so the week stayed about the same size:
| Day | Planned | Rebuilt |
|---|---|---|
| Mon | Extra run, 48 min | |
| Tue | Rest | |
| Wed | Intervals 4 × 3 min | |
| Thu | Easy 45 min | Easy 45 min |
| Fri | Easy 45 min | |
| Sat | Rest | Rest |
| Sun | Long 65 min | |
| Week | 243 min |
Kiiro never adds running days on its own, never adds a missed run back, and never makes next week longer to catch up.
What it costs
Training plans are part of Kiiro Pro: $14.99 a month or $99.99 a year in the US, and the App Store shows the price in your country. See pricing for what is included without a subscription.