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MOTRA Coach

Training plans that adapt with your body.

MOTRA Coach builds your week, watches your recovery, and explains the next training decision before you run.

Download MOTRASee Coach in action
Built around
Goal, ability, schedule
Adapts from
Load, HRV, sleep
Syncs to
Calendar, Watch, Garmin

Coach in action

Four decisions, one calm training week.

MOTRA Coach turns the moving parts of training into a clear next session, then keeps explaining as your body and schedule change.

InputsBuilt around you

Goal, ability, availability, frequency, long-run day, race timeline.

StatusSignals before you run

Readiness, freshness, fatigue, workload, confidence.

01Plans personalized to youCoach builds the week around your goal, current ability, available days, long-run preference, training frequency, and race timeline.
02Monitor what mattersWorkout history, training load, HRV, resting heart rate, sleep, and recovery trend stay in view before the next session is chosen.
03Plan adaptsIf the risk changes, Coach adjusts the session while protecting the purpose of the week and the long run still ahead.
04Coach explains whyAsk why a workout changed, what to do next, or how to read the signals. Coach shows the signal, risk, and decision.
01Plans personalized to youCoach builds the week around your goal, current ability, available days, long-run preference, training frequency, and race timeline.
02Monitor what mattersWorkout history, training load, HRV, resting heart rate, sleep, and recovery trend stay in view before the next session is chosen.
03Plan adaptsIf the risk changes, Coach adjusts the session while protecting the purpose of the week and the long run still ahead.
04Coach explains whyAsk why a workout changed, what to do next, or how to read the signals. Coach shows the signal, risk, and decision.

What Coach sees

The next workout starts with more than mileage.

Coach looks across training data, recovery signals, plan settings, and personal context before recommending the next move.

Workout history

Recent training, Effort Point load, completed sessions, missed work, and the shape of your current running base.

Workout historyEP loadCompleted sessions

Recovery

Apple Health and Garmin wellness signals including HRV, resting heart rate, sleep duration, and sleep quality trends.

HRVResting HRSleep trend

Your plan

Your goal, ability, weekly availability, preferred long-run day, frequency, and race timeline.

GoalScheduleRace date

Context

Check-ins, preferences, goals, health notes, memories, questions, and feedback that make Coach more personal over time.

Check-insMemoriesFeedback

Adaptive plan example

When recovery drops, Coach changes the session, not the goal.

The plan keeps moving, but the risk profile changes. Coach lowers intensity while keeping the week productive and protecting the long run.

Training statusWorkloadRunning loadFreshnessFatigueReadinessRecovery riskConfidence
OriginalIntervals - 6 x 3 minHigh-intensity session planned for Thursday
Signals
  • HRV below baseline
  • Resting HR elevated
  • Load high
Updated40 min Aerobic RunCoach lowers intensity while keeping the week productive and protecting the long run.

Device ecosystem

Ready when it is time to train.

Your planned session can move from Coach to Calendar, Apple Watch, and Garmin when you are ready to run. The guidance stays compact: focus, duration, distance, effort, and the next workout.

iPhoneApple WatchCalendarGarmin

MOTRA Coach

Build your next week with Coach.

Start with a goal, connect your recovery signals, and let MOTRA Coach turn the next week into a clear training decision.

Download on iPhoneAll download links