The endurance plan that adapts to your real life. And always tells you why.
Slept badly or missed a long session? Endu combines load (CTL/ATL), sleep and HRV and adapts your week towards race day. Scientific models compute the load, the AI explains every change, and your calendar only changes when you hit “Approve”.
Free during the beta · Garmin Connect and Apple Health
Form and load
last 120 days- Fitness
- 70
- Fatigue
- 103
- Form
- −25
Morning form: yesterday's fitness − fatigue
Coach proposal
Under 6 hours of sleep on 2 of 3 nights and form at −25.
Thursday's intervals become 50′ easy in Z2. The week stays at 9 h 40′.
This week
- MonTechnique and threshold2.6 km · CSS 1:42/100 m
- TueZ2 endurance1 h 45′ · 68–75% FTP
- WedGeneral strength45′ · 4 exercises
- ThuIntervals 6×1000 m57′ · Z4Z4
Form at −25 and short sleep: your coach proposes lightening today's intervals.
Built backwards from race day. And around the hours you really have.
Whether you're preparing a sprint, a marathon or a 70.3, Endu doesn't hand you a template: it spreads volume, intensity and strength over the days and hours you have.
Ironman 70.3
Months of volume built in phases, with recovery and taper measured on your form.
- Swim15%1 h 30′
- Bike50%5 h
- Run30%3 h
- Strength5%30′
8 wk Base · 6 wk Build · 4 wk Specific · 2 wk Taper
Phases and split follow Endu's plan generator rules; the real plan starts from your current form.
From your watch to your next session, no spreadsheets.
- 01
Sync your history
Connect Garmin Connect or Apple Health. Endu reads the past months, when there are any, so you don't start from zero.
- 02
Generate your season
Base, build, specific and taper, worked backwards from race day and calibrated on your current thresholds.
- 03
You train, Endu proposes, you decide
Missed a long session or HRV dropped? Endu proposes how to rebalance the next days and explains the effect on your load. No silent recalculation behind your back.
Three examples you can touch.
No video: these are Endu's calculations, running in your browser on a sample athlete. The AI texts here are examples; in the app it writes them on your own history.
- 01 Describe
- 02 AI writes the blocks
- 03 Code computes
- 04 On your wrist
- Duration
- 1 h 15′
- TSS
- 91
- IF
- 0.85
- 15′ · Riscaldamento · 50→75%Z1→Z2
- 4×10′ 97% + 4′ 55%Z4
- 8′ · Defaticamento · 50%Z1
Coach's note: 15′ warm-up and 4′ recoveries chosen by me; intervals at 97% of FTP.
- Pain ≥ 4/10 today or yesterday0/10
- Resting HR ≥ norm + 5 bpm, 2 of 3 nights+1 bpm
- HRV ≤ norm − 10%, 2 of 3 nights+7%
- Sleep under 6 h, 2 of 3 nights2/3
- Form below −25−12
- Today is Wednesday
- ThuRipetute 6×1000 m · 58′Easy Z2 · 40′28 TSS
- FriRest
- SatSoglia 3×12′ · 1 h 15′Easy Z2 · 50′35 TSS
- SunLungo in bici · 2 h 30′106 TSS
It arrives as a proposal: the calendar changes only if you approve.
Same thresholds as Endu's coach. With data older than 2 days no rule fires.
- Average pace
- 4:07/km
- Reps off pace
- 5/6
- Cardiac drift
- +9.5%
- TSS done / planned
- 80 / 80
First rep at 3:54/km, 11″ under target, then the pace fades to 4:21: the average is right (4:07), but 5 reps are off pace and drift is 9.5%. Next time hold the first ones back, even if they feel easy.
Sample comment: in the app the AI writes it on the computed numbers of your session.Zero hallucinations about your watts. Deterministic maths, smart synthesis.
Generic AIs make numbers up: we don't let them. Chronic load, threshold zones (FTP, LTHR, VDOT, CSS) and intensity distribution are computed by established physiological models. The AI only comes in at the end: it reads the charts for you and turns them into practical decisions before you lace up.
- PMC · CTL (42 d) · ATL (7 d) · TSB
- CTL · Fitness
- 70
- ATL · Fatigue
- 103
- TSB · Form
- −25
Always know when to push and when to back off
Track the real balance between the fatigue of the last few days and the aerobic base built over months, overall and for each sport.
- HRV vs 7-day average · Sleep · Resting HRThis morning · 6:52 · 2/3 nights under 6 hEase today's sessionHRV is fine, but a second short night: the coach proposes keeping Thursday easy.
- HRV
- 74ms▲
- Sleep
- 5h40▼
- Resting HR
- 48bpm=
Your day's traffic light, before your coffee
A short summary that combines sleep, HRV trend and residual load to confirm today's session or propose an alternative.
- % LTHR · VDOT · FTP (W/kg) · CSS (/100 m)
Current FTP. After a test Endu proposes the new value: you accept it.
Zone Bike · W Run · /km Z1 < 144 > 4:52 Z2 144–197 4:52–4:25 Z3 197–236 4:25–4:15 Z4 236–275 4:15–3:50 Z5 275+ < 3:50 Thresholds that evolve with your fitness
No fixed percentages of a theoretical max heart rate. When your training shows you've improved, Endu proposes updating your run, bike and swim zones.
- Garmin · Pace · Power · HRInterval 3/64:05/km · paceZ4On your wrist15′ · 6×1000 m · 10′
Today's workout, ready on your wrist
Send structured sessions to your Garmin in one tap: warm-up, target blocks and recoveries, ready when you head out.
- Execution analysis · Aerobic decoupling−Planned6×1000 m · 4:05/km · Z4+Done6×1000 m · 4:04/km · Z4!Cardiac drift+3.3%Interval 6/64:04/km · 172 bpm (+11)
Pace on target in every interval; HR climbs in the last one, a sign of accumulated fatigue. Tomorrow stays easy.
Understand what worked the moment you stop the clock
After each session the AI compares what you actually did (cardiac drift, pace held, watts) with the target and explains the impact on your week.
- Base → Build → Specific → Taper
From the build to peak form on race day
Every mesocycle has volume and intensity targets and planned recovery weeks, to get you to the start line fresh, not drained.
- Weekly TSS
- 333
- Fitness
- 58.0
- Form
- +3
Load rises by at most 10% a week, then one week at 65%: form turns positive and the next block starts from a higher fitness.
Sample data
Why Endu is different
Traditional plans ignore your fatigue. AI coaches change your workouts without telling you why. Endu gives you the adaptivity of AI with the rigour of someone who explains every choice.
| Why Endu is different | Static plans and charts | Black-box AI coaches | Endu |
|---|---|---|---|
| Adapting to sleep, HRV and the unexpected | Manual: you move sessions yourself | Automatic, often unexplained | Proposed, with the reason |
| Final say over your calendar | Full, but you're on your own | Limited: the plan recalculates itself | Approve or reject in one click |
| Model transparency (CTL, ATL, thresholds) | High, but raw charts to interpret | Low: proprietary algorithms | Visible models, explained |
| Triathlon and strength together | Combined by hand | Not always balanced | In the same load |
| Feedback after each session | Numbers to read yourself | Often generic | Specific, in Italian or English |
Comparison by category and in general: every app is different.
Made with care, by someone who trains
- Athlete DNA
Built by a triathlete
Designed and developed in Italy, tested every day on a real season.
- Zero ads
No ads
We don't sell your data and we don't use it to profile you.
- GDPR · EU
Data in Europe
Servers in the European Union. Export or deletion whenever you want.
Frequently asked questions
How much does it cost?
Endu is free during the beta. Before introducing a subscription we'll tell you, and you choose whether to continue.
What devices do I need?
A Garmin watch, or an iPhone with Apple Health (which also collects data from Apple Watch and many other apps). More services will follow.
Who is it for?
Triathletes from sprint to Ironman, and runners and cyclists preparing a race or simply wanting to improve.
Does it replace a coach?
It does the planning and weekly review a good coach does, and shows you the reasoning. It isn't a doctor: with pain or health issues, see a professional.
How do you use AI?
The model doesn't compute or invent numbers: it reads load, form and zones that are already computed and writes feedback and proposals. You can turn AI texts off in settings.
Where is my data stored?
In data centres in the European Union. We don't sell it or use it for advertising. You can ask for a copy or deletion at any time.
How does the invite work?
Leave your email and goal. We open places in small groups and write to you when yours is ready.
Take control of your next race.
We're opening the free beta in small groups, so we can follow every athlete closely. Leave your email and discipline: we'll write as soon as a place opens up.