Training that adapts to how you actually feel

Most training plans ignore what your body is telling you. Adaptiv checks every morning and adjusts accordingly.

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3:1

Periodization model

Every morning

Recovery scoring

5K to Marathon

Goal range

Adaptive plan

Rebuilds daily

Built on how the body actually adapts

Training stress builds fitness. Too much of it, without recovery, builds injury. Adaptiv watches both, every day, not just on paper.

Built with phases, not just weeks

The plan isn't a calendar. It's a progression through three phases, each building a specific capacity that the next phase depends on. Base. Development. Sharpening.

Recovery is a first-class signal

Every morning, your check-in and biometric data combine into a single recovery score. How you feel carries equal weight to what your watch says.

Adjustments scale with the situation

A slightly low recovery score means a modest reduction. Poor sleep combined with a load spike means something more significant. The response matches the actual risk.

Recovery scoring

One score, four responses

Every morning's recovery score puts today's session into one of four bands. Adaptiv adjusts load to match.

80–100

Fully recovered

Ready to push.

65–79

Good to train

Standard session.

45–64

Building fatigue

Keep effort controlled.

<45

Overreaching

Prioritize recovery.

Cross-training

More aerobic work, less wear on your body

Enable cross-training and Adaptiv works cycling into the plan automatically. Easy runs become bike rides at scaled duration. Your hard sessions and long run stay as runs. You get more total aerobic volume without stacking more impact on the same legs.

Built into the plan

Easy runs convert to bike rides at 1.5x the duration. For half marathon and marathon training, the medium long run converts too. Same zone 2 stimulus, less impact on the legs.

Injury mode

Flag an injury in your morning check-in and the long run, the week's highest-volume session, automatically converts to a bike at 1.8x duration. You keep training. You protect the part that hurts.

Plan mode

Build me a plan

Adaptiv generates a full training schedule based on your goal, experience level, and available days. It then adjusts automatically based on how you're recovering.

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A plan with intent. A system that adapts.

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