OwlPace connects planning, completed training, recovery, nutrition, race intelligence, and a plan-aware coach without hiding why the schedule changed.
Connections are optional, plan changes are attributable, and every advanced control remains available when the athlete needs it.
Start with an admin-provisioned account, then choose an AI-built or manual plan.
Strava and Whoop are optional. Manual training and fixed-plan mode remain first-class.
Use the calendar, structured workout builder, or device delivery without losing edit control.
Completed work is matched to the prescription while unrelated training stays visible as extra load.
Missed work, early completions, injury constraints, and recovery signals use separate guarded engines.
Dashboard, coach, nutrition, recovery, race analysis, and Journey close the loop.
Every image below comes from the working OwlPace interface with example athlete data. The controls, hierarchy, density, and edge cases match the application instead of a simplified marketing mockup.
Planned sessions, completed activities, missed work, adaptations, nutrition progress, recovery protocols, and race context share the same athlete-local calendar.
The dashboard uses the same live cards athletes use every day—no simplified marketing reconstruction.
Create sport-aware steps, repeats, targets, strength work, recovery add-ons, or import a workout from text and photos.
Warm-up, core set, cooldown, calibrated targets, recovery protocols, nutrition, device delivery, and protected actions live in one detail view.
Exercise cards, movement visuals, set and rep prescriptions, and per-exercise completion stay available even when strength is an adapted replacement.
Inspect real distance, time, pace, HR, power, cadence, elevation, calories, compliance, and plan-aware analysis without hiding provider facts.
Cached activity streams reveal heart-rate and power distributions alongside section insight and performance curves.
Export the real route or a discipline illustration with distance, duration, and the most useful third metric—ready for native sharing or download.
Calories, macros, hydration, meals, workout fueling, and explicitly enabled private habits are available from Dashboard, Calendar, and Coach.
Compare the result with the target, inspect every discipline and transition, preserve history, and move into protected post-race recovery.
Train, Fuel, and Recover objectives turn plan fidelity into levels, Pace Points, collectible equipment, scenes, medals, and optional social progress.
Every change answers the same questions: what happened, what will move, what is protected, and how to restore it.
Mark the missed workout honestly, carry at most one important session, and avoid unsafe spacing.
Advance the matched key session, redistribute displaced work, and waive already-satisfied weekly frequency.
Replace only selected disciplines, retain safe brick legs, and protect the range until Undo.
Show the original and updated prescription with a reason and an athlete restore control.
Major workflows appear first in the product. Minor and advanced controls stay discoverable through progressive disclosure instead of competing with the daily athlete loop.
Running, triathlon, and general-fitness plans from goal, history, availability, fitness level, and event context.
Start with an empty plan shell and build the calendar without AI generation.
Change the goal, event, availability, density, or fitness level while preserving protected work.
Planned workouts, completed activities, nutrition, recovery protocols, and races share one date model.
Long-press before touch drag; mouse users can directly move and reorder eligible sessions.
Warm-up, work, recovery, cooldown, repeats, swim pool length, strength exercises, HR, pace, and power targets.
Import a workout from text or a photo, then review the real structured prescription before saving.
Preview and apply generated workouts for a selected date range and sport filter.
Two-a-days, Ride + Run transitions, same-day ordering, and discipline-aware completion.
Athlete-authored and explicitly locked workouts are protected from automatic rewrites.
Remove eligible generated workouts in a range while preserving manual, completed, edited, and locked work.
Explicit destructive controls for replacing or fully removing an active training plan.
Mark a genuinely missed workout or day and safely redistribute the remaining week.
Recognize a future key session completed early, advance it, and redistribute displaced work.
After a local grace period, unfinished eligible sessions enter the same guarded missed-workout flow.
Optional setting for lossless early-completion matches with strict confidence and safety rules.
Temporarily replace selected sports during injury or access constraints while preserving allowed brick legs.
Adjust today and selected future volume from recovery and load signals when adaptive coaching is enabled.
Absorb excess volume without deleting distinct structural base sessions or key long-workout roles.
Avoid redundant primary sessions when completed training days already satisfy the intended frequency.
Avoid automatically stacking the same discipline on consecutive days when a safe alternative exists.
Skip, early-completion, and range adaptations persist snapshots and reject Undo after conflicting edits.
Import activities, details, and supported streams with background and manual sync paths.
Match completed work by date and discipline; cross-training remains visible without falsely completing the plan.
Compare target distance, time, discipline, and structured prescription with the completed activity.
Correct indoor distance, duration, type, HR, and name while protecting edits from later provider sync.
Map, distance, time, speed or pace, HR, calories, elevation, cadence, and cycling power.
Cached HR and power streams with time-in-zone distributions and section insight.
Plan-aware summary and per-section commentary cached with the activity.
Track individual generated strength exercises from the workout detail.
Generate a shareable portrait card from the real activity, route, and metrics.
Log single or multi-discipline work when a provider activity is unavailable.
Recovery, planned and completed work, nutrition, coach guidance, race context, and Journey status.
Seven- and 30-day volume totals by discipline with completed-workout drill-down.
Load model, ACWR, ramp-risk, and trend context for progressive training decisions.
Longer-range HRV, resting HR, sleep, and recovery history.
Discipline-specific predictions, confidence, and comparison with the active target.
Hide, reorder, and resize panels with server and local persistence.
Run the same full provider sync and plan maintenance as Sync now.
Recovery, adapted workouts, missed work, race week, plan updates, and new activities.
Optional tab-open browser alerts managed from the notification panel.
Recovery score, sleep, HRV, and resting heart rate with freshness and local-day checks.
Allow biometric plan rewrites or keep the generated schedule fixed.
Sauna, cold plunge, breathing, stretching, and custom add-ons with weekly frequency.
Day-level protocol chips and completion controls attached to the training schedule.
Recognize supported recovery activities and manual protocol completion.
Preserve a protected recovery block after a completed goal event.
Restore a readiness-adapted workout and protect the athlete override from reapplication.
Calories, protein, carbohydrates, fat, and water derived from profile and daily workload.
Manual entry plus text- and photo-assisted calorie and macro estimation with confirmation.
Inspect, edit, and delete a day’s intake from the nutrition detail.
Fast drink amounts, custom amounts, and progress against the recommended daily target.
Pre-, during-, and post-session carbohydrate, fluid, and sodium guidance.
Discipline-aware fueling steps for running and triathlon race days.
Caffeine, alcohol, protein + creatine, avoided late meal, and supported breathwork context.
Optional count-only personal tracking; excluded from Pace Points rewards.
Daily intake progress visible directly in week and month context.
Daily structured guidance and prior-day retrospective generated from current plan context.
Shared history across Dashboard and Calendar with referenced workouts and activities.
Explain prescriptions, training periods, recovery, nutrition, and app navigation.
Coach-proposed plan edits retain a visible restore path.
Log supported meals, water, cigarettes, and habits directly from chat.
Attach meal, workout, form, or watch-screen images to the conversation.
Open coach, nutrition, planned workout, and completed-workout flows from the persistent pet.
Goal, per-discipline projections, confidence, course context, and fueling in Calendar.
Durable total and section analysis including triathlon transitions.
Keep completed events available after changing the active plan.
Move from a completed race into recovery, another race, or a different goal.
Train, Fuel, and Recover objectives tied to plan fidelity rather than extra volume.
Level progression, weekly recap, comeback states, and Plan Fidelity streak.
Unlock and equip gear, scenes, expressions, travel, and medals.
Optional public username, privacy controls, points ranking, and sanitized activity summaries.
Athlete OAuth, activity sync, webhooks, streams, and optional HR-zone source.
Optional OAuth recovery and sleep context.
Generate structured FIT workouts and send individual sessions or a visible week via Intervals.icu.
Generate and send supported cycling ZWO workouts individually or by week.
Standalone web installation and a Capacitor iOS wrapper around the deployed app.
Athlete-local calendar dates plus automatic or manual heart-rate zones.
One-time, expiring admin links for self-signup plus direct admin provisioning.
Read-only Dashboard, Calendar, and data inspection for support and coaching operations.
Provider catch-up, plan reconciliation, notifications, and daily coaching outside critical navigation.
Strava and Whoop are athlete choices. Intervals.icu is a deployment-level device-delivery integration, not a hidden athlete OAuth requirement.
Join the launch list or explore a private two-hour demo with comprehensive sample data.
OWL