Today’s workoutKey session
Progression run · 50 min
Build smoothly from conversational to strong. You’re well recovered, so the final 10 minutes can be purposeful.
10 minEasy
15 minSteady
15 minTempo
10 minStrong
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Good morning, Alex
Your training, recovery, and conditions—working together.
AM
Readiness
82Ready to build
Sleep and HRV are above your baseline. A quality session fits today.
7h 32mSleep78 msHRV48Resting HR
Best window
Live6:30–8:00 AMBest outdoor conditions
64°Temperature34AQI · Good6 mphWind42%Humidity
Outdoor recommended
Low smoke risk and cool conditions. Air quality may worsen after 2 PM.
AI Adaptive Recommendation
See how today's signals change the plan.
Adjust the sample recovery, training-load, and environmental inputs, then ask the decision engine to reassess the workout.
Ready for a live decision.
No AI-generated result is shown until GPT-5.6 successfully evaluates the displayed sample context.
RunFormance recommendations are educational and informational only and are not medical advice. Stop exercise and seek qualified care for urgent symptoms or health concerns.
Weekly load
Right where you want to be
Goal race
Santa Cruz Half
68Plan complete
9 weeksSeptember 20, 2026
1:38:00Goal7:29/miGoal pace
Recovery insight
☾Strong recovery detected.
Your body is responding well. Add 10–15 minutes of mobility after today’s run.
Low muscle sorenessGood energyStable sleep trend