Helios · AI coaching for thirteen sports · invite-only

An expert coach for every sport you train.

Helios turns the AI app you already use into a coach that knows your training inside out. It plans your block, picks today's session and tells you why, reads every workout you log, and moves the week around when life gets in the way.

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Works in Claude · ChatGPT · any MCP client

In your AI appExample

Slept badly and my legs are cooked. Still doing tonight's intervals?

Helios · reading your recovery, six weeks of load and this week's plan

You're already carrying a lot from this block, and a bad night on top of that tips it. Let's move the intervals to Thursday and keep tonight to an easy spin.

Plan updated · intervals → Thursday · today: 45 min easy spin

Your coach

What your coach does

Everything a good coach does. On call, every day.

Your coach doesn't guess. Before it answers, it reads everything Helios knows about you: every session, your recovery, your zones and what the last block actually did to you.

Plans the blockA multi-week block built toward your goal or race, drawn from 478 workouts that each carry a cited source.
Picks today's sessionThe right session for today and the reason for it. Rides and runs export as a file your head unit or watch can run.
Reads every workoutWhat you actually did, measured on the work itself instead of the whole-session average.
Adjusts when life happensA bad night, a missed day, a work trip. It reshuffles the week and keeps the block on track.

Four coaches. Pick the one you'll actually listen to.

Style isn't a skin on the same output. Each one carries its own thresholds: how far into the red it lets you go, how steep a ramp it will build, which way it leans on a borderline call.

Loves a rest dayRest days are for cowards

An honest coach in your corner. Straight talk, real reasons, no jargon dumps.

Talks to you like a person: honest about what your data says, clear about why it matters, warm without the fluff. Pushes back when it counts and backs your call when you overrule it.

You're already carrying a lot from this block, and a bad night on top of that tips it. Let's move the intervals to Thursday and keep tonight to an easy spin.
Rep three faded a little, but that's the end of a hard block talking, not a fitness problem. You're right where you should be.
Your easy session drifted into tempo for about a third of it — easy to do on good legs. Keep Thursday properly easy so the hard days pay off.

Cycling · the pass

The ride, not the ride average.

Warm-up and soft-pedalling home drag every whole-ride number toward the middle. Helios reads the part of the ride you actually did the work in — and tells you what it cost.

Pace is the target. Load is the point.

Runs don't sit in a separate app pretending they didn't happen. They land on the same fitness and fatigue curve as everything else you do, with targets written as a share of your threshold pace.

Lifting that doesn't lie about your fatigue.

A heavy squat session leaves you tired in a way no TSS number describes. Helios counts it as what it is, and the coach sees it before it schedules Thursday's intervals.

Your fingers get a say in the plan.

Finger tissue recovers on its own schedule, and it doesn't care what your legs are ready for. Helios tracks finger-loading sessions separately and puts that in front of the coach before it writes your week.

Four hours on court is training.

Stop-and-go sport wrecks whole-session averages — the rests between games drag your heart rate down until a hard afternoon looks like a walk. Helios scores the session on effort, not on the average.

A long singles match is one of the hardest things you'll do all week. It should be in the plan before it happens, and in the load picture after.

Swim to your own CSS.

Every set is written as a share of your critical swim speed, so the pool sessions your coach plans are pitched at your threshold — and the swims land on the same fitness and fatigue curve as everything else you train.

Swimming in Helios

Swimming38 workouts · 0 plans

Line: Lengths · 20 × 100 at CSS
Load: sTSS from critical swim speed
Also new: Rowing · rTSS-row from erg watts

Thirteen sports · one picture

Thirteen worlds. One load picture.

Depth isn't uniform and the pages say so. Cycling has power, rowing has the erg's watts, running and swimming have pace; the rest are scored on effort, on their own channel, never converted into a training-stress number you didn't earn.

All sports

One curve13 / 13

Curve: Fitness · fatigue · form
Library: 478 workouts · 31 plans

Training for something?

Name the race. Helios counts back from it.

Pick the event and your level, and Helios lays out base, build, peak and taper across every sport it needs, around the rest of your week. Too little time? It compresses honestly, never the taper, and tells you when you're under the minimum. 37 events, 109 level plans, every session cited.

Gran Fondo

100–180 km mass-start sportive with 1,500–3,500 m of climbing: aerobic riding broken up by repeated 10–40 min climbs.

Beginner 16 · Intermediate 12 · Advanced 12 wk

Century

100 miles (160 km), mostly flat or rolling, ridden in groups: steady aerobic power, drafting and eating on the clock.

Beginner 16 · Intermediate 12 · Advanced 10 wk

Long Gravel

Mixed-surface ultra-distance: hours of riding on gravel, sand and singletrack, timed KOM / KOD / sprint sectors, self-sufficiency between aid stations.

Beginner 14 · Intermediate 16 · Advanced 16 wk

Criterium

30–75 minutes on a short circuit with 4–8 corners: dozens of surges out of corners, soft-pedalling between, and a sprint.

Beginner 10 · Intermediate 8 · Advanced 8 wk

Time Trial

A solo effort against the clock over 16–40 km in the TT or aero position: even pacing at threshold, and the position you can hold.

Beginner 10 · Intermediate 8 · Advanced 8 wk

5K

5 km on the road or a parkrun: about 85–90% aerobic, run near 94% of threshold pace — VO2 and threshold work dominate the build.

Beginner 9 · Intermediate 8 · Advanced 10 wk

10K

10 km on the road at about 97% of threshold pace — for most runners close to threshold itself.

Beginner 10 · Intermediate 10 · Advanced 12 wk

Half Marathon

21.1 km at about 101–103% of threshold pace: threshold endurance, a long run near two hours, and fuel if you'll be out over 90 min.

Beginner 12 · Intermediate 12 · Advanced 14 wk

Marathon

42.2 km at about 104–108% of threshold pace: endurance, marathon-pace work, 60–90 g/h practised in the long runs, and a 3-week taper.

Beginner 20 · Intermediate 18 · Advanced 18 wk

50K Trail Ultra

50 km on trail with 1,000–2,500 m of climbing: time on feet, hiking the steep climbs, effort-capped for the first half.

Beginner 20 · Intermediate 16 · Advanced 14 wk

50 Miles / 100K Trail Ultra

80–100 km on trail with 2,000–5,000 m of climbing, usually into the night: Endurance-capped first half, 200–400 kcal/h, caffeine after halfway.

Beginner 24 · Intermediate 20 · Advanced 16 wk

100-Mile Ultra

161 km — mountain (5,000–10,000 m D+) or flat / loop — through one or two nights: at or below aerobic threshold early, front-loaded carbohydrate, caffeine at night.

Beginner 24 · Intermediate 20 · Advanced 16 wk

1.5 km Open-Water Swim

1,500 m in open water — essentially a threshold event: CSS is roughly 1500 m time-trial pace, plus sighting, starts and drafting.

Beginner 10 · Intermediate 8 · Advanced 6 wk

5 km Open-Water Swim

5 km in open water — an aerobic-capacity and pacing event, where losing technique late in the race is the usual failure.

Beginner 14 · Intermediate 12 · Advanced 10 wk

10 km Open-Water Swim

The marathon swim: 10 km in open water, decided by lactate threshold, even pacing and feeding on the move — often against a 4–5 h cut-off.

Beginner 20 · Intermediate 16 · Advanced 12 wk

2000 m Erg Race or Test

2,000 m on the rowing ergometer — 6 to 9 minutes in the severe domain, decided mostly by aerobic power and by pacing the first 500 m.

Beginner 12 · Intermediate 12 · Advanced 12 wk

Sprint Triathlon

750 m swim, 20 km bike, 5 km run in about 1–2 h: the bike near threshold and the run close to 5K effort.

Beginner 10 · Intermediate 10 · Advanced 8 wk

Olympic Triathlon

1.5 km swim, 40 km bike, 10 km run in 2–3½ h: the bike just under threshold and the run close to 10K effort.

Beginner 14 · Intermediate 12 · Advanced 12 wk

IRONMAN 70.3

1.9 km swim, 90 km bike, 21.1 km run in 4–8½ h: a capped-IF bike that protects the half marathon, and fuelling on the clock.

Beginner 18 · Intermediate 16 · Advanced 16 wk

IRONMAN

3.8 km swim, 180 km bike, 42.2 km run in 9–17 h: an IF-capped bike, 60–90 g/h of carbohydrate, and a marathon that decides the day.

Beginner 24 · Intermediate 22 · Advanced 20 wk

Duathlon (standard)

10 km run, 40 km bike, 5 km run in about 2–3½ h: a restrained Run 1, an Olympic-intensity bike and a strong Run 2 on loaded legs.

Beginner 10 · Intermediate 10 · Advanced 8 wk

Aquabike (70.3)

1.9 km swim and 90 km bike in about 3–5½ h, no run: a bigger swim share and a bike that can ride a little harder than in a 70.3.

Beginner 12 · Intermediate 12 · Advanced 10 wk

Pickleball Tournament

A pickleball tournament — repeated 3–9 s rallies at about 1:1.6 work:rest, 3–6 matches a day, where tissue injury is a bigger risk than fatigue.