Train to your physiology, not a template.
TrainPaceLab models your training load with the specificity the body actually responds to, then reshapes your plan around your real recovery, so you arrive at your race fit, fresh, and healthy.
Illustrative preview · Example data, not a live athlete
Today
Tuesday, Quality session
58 CTL
+28 TSB
82 /100
Fitness vs Fatigue, 8 weeks
A different kind of training platform
Most apps log what happened. TrainPaceLab understands why your body responded the way it did, and uses that to shape what comes next.
Beyond simple fitness curves
Most platforms model training load as a single exponential, one number for fitness, one for fatigue. But a threshold session and a recovery jog impose fundamentally different physiological costs. TrainPaceLab models stress with the specificity the body actually responds to.
Grounded in your real data
Every insight is tied to your actual telemetry, heart rate, pace, recovery scores, and race history. Where AI adds value, it's parsing and synthesizing your real numbers. Where it doesn't, it stays out of the way. Every recommendation is generated from your own training history.
Architected by athletes who race
The training models are built around explicit physiological assumptions and measurable workout data. We expose the numbers behind each recommendation so athletes and coaches can evaluate the reasoning rather than relying on a black box.
Your data, your science, zero exploitation
Big fitness platforms treat your telemetry as raw material to mine, selling anonymized aggregates, training ML models on private routes, and serving ads against your health trends. TrainPaceLab is built differently, four ironclad guarantees that make your trust as rigorous as your training.
Zero data mining. No ad networks.
We never sell, license, or mine your telemetry. Your heart rate, GPS, and physiological curves exist solely to calculate your training models. We charge a direct, fair subscription price so you are the customer, not the product.
Database-level row-level security.
Every workout, telemetry stream, and physiological parameter is guarded at the database level with strict Row-Level Security. Even if an API endpoint were misconfigured, the database engine itself rejects any query where the requesting user does not match the record's explicit owner.
No LLM data scrape. No model training.
Your health telemetry and workout logs are never used to train public or private AI models. Our AI layer receives strictly anonymized, pre-calculated numeric state vectors (e.g. Form +34.3) purely to render a summary, keeping your raw health data entirely out of third-party AI databases.
Absolute exportability & sovereignty.
You own 100% of your data. Export your full telemetry history, ODE states, and calculated metrics at any time in open formats (JSON, CSV), or permanently purge your account with a single click. No hostaging your historical data.
A dashboard that reads your body
Fitness, fatigue, and form update daily from your real sessions and recovery. Readiness blends sleep, HRV, resting heart rate, and training stress into one number, so you know whether to push or back off before you lace up.
- Daily CTL/ATL/TSB from HR-based TRIMP
- Holistic readiness from wearables
- VDOT & threshold-pace calibration
- Aerobic decoupling & efficiency factor
- Create an account to explore
Three steps from raw data to a plan that fits you
Documented, not templated.
Bring in your data
Check available connections, upload a supported workout file, or log a session manually. Check each provider's status before relying on automatic sync.
We model your physiology
Daily CTL/ATL/TSB, HR-based TRIMP, and VDOT calibration build a living picture of your fitness and fatigue, with the specificity to distinguish a threshold session from a recovery jog.
Get an adaptive plan that reads your body
Your plan reshapes every session as you train. When recovery is low, tomorrow eases. When you're ready to absorb work, it pushes, grounded in your numbers, not a static checklist.
A plan that understands how tired you are, not just what day it is.
Built around your recovery
Your body doesn't adapt on a spreadsheet.
Traditional training load models treat every minute of running as the same stress, a threshold progression and an easy jog both feed one fitness number. But your body knows the difference. So does TrainPaceLab.
By distinguishing the metabolic and autonomic cost of different session types, and folding in your real recovery signals, the platform pushes when you're ready to absorb it and pulls back when you're not, so you arrive at your race fit, fresh, and healthy.
A taste of the science behind it
You don't need a sports science degree to use it, but it's reassuring to know the people who built it have one. Here's the short version of what makes TrainPaceLab different.
Built on real mathematics
Daily CTL/ATL/TSB modelling, HR-based TRIMP, and VDOT calibration, not a mileage counter dressed up as intelligence. Two-compartment ODE fitness/fatigue modelling sits alongside the industry-standard EWMA so you can compare both.
Designed by athletes who race
The algorithms are written, tested, and validated by runners who train at threshold and know what a hard week feels like. The model is calibrated against real race results, not theoretical midpoints.
Transparent, not a black box
You can see what feeds every metric and what it assumes. The implementation stays ours; the methodology is yours to inspect. Where the math is deterministic, the math runs.
Multi-sport by design
Running, cycling, swimming, triathlon, and strength all feed the same physiology model, because your training load reflects everything you do, not just the miles you run.
Built for serious training
Everything you need to train smarter and recover better.
Adaptive physiology engine
Daily CTL/ATL/TSB modeling, HR-based TRIMP, and VDOT calibration that reshapes your plan as you train.
Wearable connections and file import
Check your COROS connection and sync status, or upload supported FIT, TCX and CSV files. Other direct connections depend on provider setup and availability. A listed device is not a confirmed active connection.
Modest, grounded AI
Post-workout insights, micro-adjustments, and race strategy synthesised from your real telemetry, built from your own training history.
Coach workspace
Manage a roster, compare athletes side-by-side, and assign plans. Built for squads and individual coaches alike.
Injury-aware loading
Your injury history shapes prehab routines and load caps so the plan pushes you forward without breaking you.
Structured workout export
Build structured sessions and export compatible workout files where supported. Direct watch delivery depends on the connected provider and is not guaranteed.
Simple pricing
Start free. Upgrade when you outgrow it.
Free
The Essential Tracker
- Manual & synced activity logging
- Basic calendar view & historical run log
- Standard PR tracking
- 90-day wearable sync history
- 10 file imports per day
- 20 AI coach messages per week
Pro
PopularThe Advanced Athlete
- Advanced VDOT & training-load zones
- Weather-adjusted pace calculators (heat, humidity, altitude)
- Deep performance trends & metric graphs
- Algorithmic race pacing tools
- Unlimited wearable sync history & file imports
- Adaptive re-planning, structured workout export & screenshot OCR import
- AI coaching with fair-use limits
Unlimited
The Data-Driven Athlete
- Everything in Pro
- Uncapped AI coaching, plan generation and deep-dives
- Priority for new AI features
Coach Pro
The Roster Manager
- Everything in Unlimited
- Multi-athlete roster dashboard & athlete linking
- Training compliance heatmaps
- Client monitoring tools
- Advanced batch data review across athletes
Questions
Straight answers, no fine print.
Do I need a paid plan to try it?
No. The free tier gives you the dashboard, physiology lab, wearable sync with 90 days of history, 10 file imports a day, and 20 AI coach messages a week. Upgrade only when you want full history, adaptive re-planning, and structured workout export.
Which wearables are supported?
COROS has a connection flow; check its current connection and sync status in Settings. Garmin and other recovery connections depend on provider setup and availability. Direct Strava sync is not available yet. You can upload supported FIT, TCX and CSV workout files or log workouts and recovery manually.
Is this only for runners?
No. TrainPaceLab is multi-sport, running, cycling, swimming, triathlon, and strength all feed the same physiology model so your training load reflects everything you do.
How does the physiology model work?
Standard platforms model fitness as a single exponential curve of past mileage. TrainPaceLab distinguishes the metabolic and autonomic cost of different session types, threshold work, aerobic volume, VO2max intervals, so your training load reflects what your body actually experienced, not just how many minutes you ran.
What does the AI actually do?
It parses messy multi-source data, generates post-workout insights, suggests micro-adjustments, and builds race strategy, all grounded in your real telemetry. Where the math is deterministic, the math runs, and language is used only to summarise the result. Where language adds value, the AI synthesises.
Can I get access without paying during the beta?
Yes. If you have an access code from the team, redeem it on the pricing page for instant full access until the code's expiry, no checkout required.
Ready to train smarter?
Start with a supported workout upload or manual session. Automatic wearable sync depends on your provider's connection status.
Get started free