The Pheidi plan surface: today's prescribed run with its pace and heart-rate ranges, a strip of this week's days, and season progress below.
The screen a runner opens Pheidi to — today's run, this week, and the season, on one scroll.

Plan Structure

Plan Generation

Periodization, phase splits, base building, taper math.

Load Distribution

How weekly distance is shaped around your long run.

Adaptive Progression

Volume-aware increase rates and 3-up-1-down recovery weeks.

Schedule Flexibility

Day blocking, swapping, and reflow when life shifts.

Plan Layers

Non-destructive overlays so any change can be undone.

Training Phases

Base, Build, Peak, Taper, what each one is for and when it lands.

Custom Race Distances

Race any length, trained with the nearest standard distance's structure.

Onboarding

The six setup steps from sign-in to your first scheduled run.

Run-Walk Intervals

When run-walk applies and how the ratio scales by phase.

Pause & Resume

Freeze a plan when life shifts; resume exactly where you left off.

Experience Levels

How Beginner, Intermediate, and Advanced reshape run days, mileage, and workout variety.

Coaching Styles

You start on Classic and can ignore this. Three other traditions are one click away.

Volume Modes

Three runs a week or seven, and how Elite doubles work.

Age Adjustment

Longer recovery and warm-ups as you age, without capping ambition.

Plan Units

Plans are built natively in miles or kilometers, and how to rebuild yours in the other unit.

Adaptation

Vacation Scheduling

Time off without losing the plan.

Injury Management

Severity-based reductions and graduated return.

Load Redistribution

Move removed miles to future easy runs, safely.

Safety Guards

Spike prevention and ACWR monitoring.

Taper Protection

Why you can skip or reduce during the taper, but never add volume.

Automatic Plan Adjustments

How Pheidi eases the upcoming week when your load spikes or runs get missed, and how to undo it.

Tracking & Pacing

Workout Logging

Quick-complete, manual entry, post-workout feedback.

Pacing Guidance

VDOT pace zones and Borg RPE descriptions.

Readiness Check-In

A 1 to 5 rating before today's workout and the nudge for low scores.

Intensity Distribution

Easy / Threshold / Hard mix over four weeks and the gray-zone nudge.

GPS Run Tracking

Live distance, pace, and splits, measured against the workout you were actually supposed to do.

Weather Pace Adjustment

How heat and humidity slow your target paces while your effort stays the same.

Positive Coaching

No grades, no guilt, completion as celebration, missed runs rescheduled.

Intervals.icu Sync

Your plan on your Intervals.icu calendar, and completed runs flowing back to mark it done.

Activity Log

An append-only record of your runs, milestones, streaks, and plan adaptations.

Heart Rate Zones

A target bpm band on your workouts, from your max HR, plus the zone label on a logged heart rate.

Export & Integration

Calendar Export

Per-day times, a discreet work-calendar feed, live iCal subscription, PDF.

Garmin FIT Export

Structured workouts with pace targets for your watch.

FIT File Import

Upload the file your watch saved and the workout logs itself — splits, heart rate, climb.

Public Plan API

JSON endpoint with every layer, built for AI agents.

Plan Sharing

A read-only link for coaches and accountability partners, plus progress images for social.

Agent Skills

Drop-in skill files that teach LLMs to read a plan.

MCP Server

Connect Claude to read your plan and log workouts.

Notifications

Workout Reminder Emails

A short morning email so you wake up knowing exactly what's on the schedule.

Welcome Email

The one-time founder note sent when you first sign up, no unsubscribe link.

Follow-Up Emails

One-time onboarding check-ins that ask how you're doing and invite a reply.

Pheidi's Training Emails

Six categories, six switches, and one button that stops everything.

Phone Workout Reminders

Offline reminders on the days you run, with quiet hours and per-workout control. Ships with the mobile app, not yet released.

Push Notifications

Four server-sent notifications that reuse your email preferences. Ships with the mobile app, not yet released.

Roadmap

Heart Rate Training

Polarized 3-zone model with wearable readiness.

Mobile App

Native iOS/Android with health data sync.

Everything above lives inside the Pheidi app — sign in to build a plan.