Get started

AI coach · Run · Ride · Swim · Climb

Your personal trainer for the goal you care about.

Kadenz watches every workout, builds a flexible plan around your goal and your life, and sends each session straight to your Garmin watch.

Get started See how it works

Invite only for now · Garmin via Intervals.icu · Bring your own AI key

The Kadenz Board: readiness 68, today's threshold run and quick adjusts The Kadenz Board in light mode

Nine specialist coaches

A coach that knows your goal.

Your main goal picks your coach. Each one plans the way that sport is really trained. Pick a goal:

Your coach

Marathon Mentor

The long run is the key session: built step by step to 30–32 km, with a lighter week every third or fourth week and marathon-pace blocks from the build phase on.

Typical week
3–5 runs: one long, one quality, the rest easy · strength 1–2×
Key session
Long run with marathon-pace blocks

No race yet? The general Coach keeps a balanced week across your sports.

Watches your training

It sees what you actually did.

Every run, ride, swim and climb from your Garmin lands in Kadenz on its own. It matches each one to the plan, tracks fitness and fatigue, and reads your morning HRV and sleep to say how ready you are today.

  • Readiness score every morning, with the reason
  • Fitness, fatigue and form over time
  • Done, missed or your own extra session, all counted
Fitness and fatigue card: fitness 52, fatigue 42, form +10

A flexible plan

A plan that bends instead of breaking.

Life gets in the way. Tell Kadenz with one tap and it rebuilds the next days around it, without losing sight of race day. Every change shows what moved and why, and you can undo it.

Only 30 minTiredSore legsCan't today
  • Move a workout to another day: it checks what still fits
  • Season, block and week plans toward your race date
  • Structured workouts sent to your Garmin watch
A planned workout with its steps

Week mode

You choose how hard this week feels.

Some weeks you have energy and time, some weeks work wins. Pick a mode and the coach plans your sessions to match, always inside the safety rules. It resets to Be resilient every Monday.

  • Push to the limitKey sessions longer and harder
  • Be resilientNormal training, adapt sensibly
  • Be niceA bit less, 1–2 hard sessions
  • Take it easyMostly easy, one hard session at most
  • RestOnly easy and short
The week mode sheet with five options

Muscle groups & injuries

It plans around how your body feels.

After a session, tap the muscles that worked hard on the body map, or describe a niggle in your own words. The coach reviews the next three days with that in mind: no hard downhill run on a tight Achilles, no heavy legs day after a long ride.

  • Front and back body map, per muscle group
  • Injuries in plain words, kept until they're gone
  • Soreness and pain change the plan before it hurts
Check-in: effort and body map with worked muscles
Check-in: injury described in your own words

The AI proposes. Rules decide.

Safe by design

Every plan change is checked by fixed training rules (load ramps, hard days in a row, recovery) before it reaches your calendar.

Your AI, your budget

Use your own Claude, OpenAI, Gemini or OpenRouter key with a monthly limit you set. Keys are stored encrypted.

Your calendar stays yours

Kadenz only touches the workouts it created. Your own events in Intervals.icu are never changed.

Up and running in three steps.

  1. 1

    Connect

    Link your Garmin to Intervals.icu and paste its key into Kadenz. Your training history comes in automatically.

  2. 2

    Set your goal

    Race, date and target, plus the days and hours you can train. Kadenz builds your season.

  3. 3

    Train

    Today's workout is on your watch. Do it, check in, and the plan keeps adapting to you.

Questions, answered.

Which watches does Kadenz work with?

Kadenz is built and tested with Garmin. Your activities, sleep and HRV reach Kadenz through Intervals.icu (free), and your planned workouts go back to the Garmin watch as structured workouts.

Which sports and goals does it plan for?

Running from 5K to the marathon, sprint and Olympic triathlon, 70.3 and Ironman, cycling events, swimming, bouldering and rope climbing, plus the strength work around them. Your main goal picks a specialist coach.

How does the plan change when life gets in the way?

Tap a quick adjust (Only 30 min, Tired, Sore legs, Can't today), move a workout to another day, or pick a week mode from Push to Rest. Kadenz rebuilds the next days, shows what changed and why, and you can undo it.

Does it take injuries and sore muscles into account?

Yes. After a session you mark the muscles that worked hard on a body map and describe any niggle in your own words. The coach reviews the next three days with that in mind.

Is an AI-made training plan safe?

The AI only proposes. Every change is checked by fixed training rules (load ramps, hard days in a row, recovery) before it reaches your calendar. Kadenz is a training tool, not medical advice: if something hurts, see a professional.

Do I need my own AI subscription?

You connect your own API key from Claude (recommended), OpenAI, Gemini or OpenRouter and set a monthly budget, 5 dollars by default. Your key is stored encrypted.

How do I get access?

Kadenz is invite only while it grows. With an invite code you sign up with your email, connect Intervals.icu and set your goal in a few minutes.

Train for your goal, not for a template.

Kadenz is invite only while we grow. Have a code? Start today.

Get started Log in