# Kadenz

> Kadenz is an AI coach that works like a personal trainer for your goal. It watches every workout from your Garmin (through Intervals.icu), builds a flexible plan for your race or goal, adapts it when life gets in the way, and sends each session to your Garmin watch as a structured workout. The AI only proposes; fixed training rules check every change.

Kadenz is a web app you can install on the Home Screen (iPhone and Android). It is invite only during its first test.

## What it does

- **A specialist coach per main goal**: Pace Pilot (5K and 10K), Half Hero (half marathon), Marathon Mentor (marathon), Tri Spark (sprint and Olympic triathlon), Iron Guide (70.3 and Ironman), Road Captain (cycling), Swim Sensei (swimming), Boulder Master (bouldering), Wall Whisperer (rope climbing). With no race, a general coach keeps a balanced week.
- **Watches your training**: activities, sleep and HRV from Garmin via Intervals.icu; a readiness score each morning with the reason; fitness, fatigue and form over time; done, missed and extra sessions are all matched to the plan.
- **A flexible plan**: season, block and week plans toward the race date. One-tap quick adjusts (Only 30 min, Tired, Sore legs, Can't today), move a workout to another day (each day says whether it still fits), every change shows what moved and why and can be undone.
- **Week mode**: Push to the limit, Be resilient (default, every Monday), Be nice, Take it easy, Rest. The coach plans the week to match, inside the safety rules.
- **Muscle groups and injuries**: after a session you mark the muscles that worked hard on a front and back body map and describe any niggle in your own words; the coach reviews the next three days with that in mind.
- **Safety**: the AI proposes, deterministic rules decide (load ramps, hard days in a row, recovery). Kadenz is a training tool, not medical advice.
- **Your AI, your budget**: you connect your own key from Claude (recommended), OpenAI, Gemini or OpenRouter and set a monthly budget (5 USD by default). Keys are stored encrypted. Kadenz only changes the workouts it created in Intervals.icu, never your own events.

## Requirements

- A Garmin watch (built and tested with Garmin) and a free Intervals.icu account connected to Garmin Connect.
- An invite code to sign up (email sign-in, no password).

## Links

- [Landing page](https://kadenz.chaparii.com/landing/): features, coaches, FAQ
- [Sign up with an invite code](https://kadenz.chaparii.com/signup)
- [Log in](https://kadenz.chaparii.com/login)