SESSION ATTACHED · RUN · 3 OCT
Saturday long runDISTANCE18.2 km
LOAD74
AVG HR141
Summarise this one for me.
FORM / AI TRAINING COACH
Chat with AI about
any training session.
Connect your training, attach any session, and ask Form anything about it. Get clear, personalised answers with your training history, recovery, goals and constraints in context.
CONNECT→UNDERSTAND→DECIDE
Built on your own training data.
Connect Intervals.icu once. Every answer starts from your sessions.
A conversation with Form: ask about a session, find a race, build a plan
FORM COACH
What are we working on?
NEW CONVERSATION
Your coach is ready.
a session or race.
Start wherever your head is at.
Type @ to attach a session or race, then ask Form to make it specific.
↗
Looked up recent sessions2
A steady, well-paced long run.
- 18.2 km in 1 h 51 min, about 6:05/km average
- Heart rate drifted 4% over the last hour, from 138 to 144 bpm
- 7 s/km quicker than your last long run at a similar heart rate. The aerobic base is building.
Find me a half marathon in July with a flat, fast course.
Searched the web2
One fits. It’s a flat, fast half and it lands in your window.
RACE PREVIEW
Gold Coast Half Marathon
A flat, fast course that suits a winter build.
Found via the official race site Open source ↗Add raceView races →
RACE ATTACHED · 4 JUL
Gold Coast Half MarathonBuild me a plan for it. Four days a week, about six hours.
Drafted a plan2
WORKOUT PLAN
Gold Coast Half · 24-week build
Four runs a week, working back from race day.
96 sessions · 132 hours planned
PLAN CALENDAR
24 weeks18 Jan – 24 Jan
Mon18
Tue19
Easy runRun · 40m
Wed20
Thu21
IntervalsRun · 60m
Fri22
Sat23
Easy runRun · 45m
Sun24
Long runRun · 75m
Happy with it? Approving sends these planned sessions to your Intervals calendar.
Approve & send to IntervalsTO NEXT SESSION
01 · CONNECTBring in your training data
Sessions, pace, heart rate, power, load, and your training history.
02 · SET A GOALTell Form what matters
Choose a race, ask a question, or set the constraints around your week.
03 · DECIDEGet your next best action
Clear answers, saved races, and structured plans you can review.
The film · 1:38
From a question
to a finished ride.
Your sessions arrive from your watch, the coach answers with your own numbers, and a season to race day lands on your calendar. Then run, ride and lift with Form.
A 98 second film with music and on-screen text. It opens on the Form app’s screens. Sessions, sleep and heart rate variability from the athlete’s watch arrive in Form. The coach answers a question about the athlete’s training ahead of the Mooloolaba Triathlon, citing dates and numbers from their own sessions. A season outline runs to race day, and its first block is approved and sent to the athlete’s calendar and watch. On the phone the athlete records a run, logs a gym session and asks the coach; “Ride it” shows the Form trainer on the Gold Coast beside the phone working as a bike computer. The trainer then rides the Gold Coast, Alpine Pass and Ubud Rainforest courses. It closes on the Form mark, “Training data, turned into decisions”, and the beta.
Free athlete tools
Useful before you
ever sign up.
Plan a whole race in the Race Planner: pacing on your GPX course, current and goal fitness, and the athlete guide as a checklist. Or pick one job: race pace, finish time, fuelling, hydration or interval splits. Everything is free and works without an account.
FORM / FREE TOOLKIT05Small tools.
Small tools.
Real race-day jobs.
One home for the focused calculators and builders that sit beside the full Race Planner.
Open the tool library↗
01
RUNNING · RACE DAYRace pace planner
↗02Goal time → every split
TRIATHLON · RACE DAYTriathlon finish-time planner
↗03Five legs → one finish time
NUTRITION · RACE DAYRace fuelling planner
↗04Hourly targets → race plan
HYDRATION · FIELD TESTSweat-rate calculator
↗05One field test → your rate
TRAINING · WORKOUTSInterval workout builder
↗Target pace → complete set
New · Free ebook
The Workshop.
A free guide to your bike.
How a bike fits together, the pre-ride check, chain care, tyres and brakes, and a guide to every part, illustrated from our 3D workbench. An EPUB for Apple Books, Kindle or any e-reader. No sign-up.
Form Academy
Course 01 · 4 lessons
Bike mechanic
Take a bike apart in 3D, then learn the upkeep that keeps it safe.
- Pre-ride inspection
- Chain cleaning & lubrication
- Tyre inspection & inflation
- Brake inspection
Course 02 · 5 lessons
How training works
Watch your muscles work through a stride and a pedal stroke.
- Muscles in motion
- Why running costs more
- Inside the muscle fibre
- Fuel and intensity
- Fitness, fatigue and form
Free, interactive courses for runners, riders and triathletes. Free admission, no account needed.
Explore the Academy How it works
Connect. Set a goal.
Decide what comes next.
Form is the layer between your training data and your next decision: connect your data, give the AI your goal or question, and get a recommendation you can act on.
01 / 03 · TRAINING
See what your training is doing.
Review load, sessions, discipline mix, and recent activity in one clear training dashboard.
Explore training intelligence02 / 03 · RACES
Choose the event you’re training for.
Search for an upcoming race, save it to your calendar, and give the AI a real finish line to work toward.
Explore race planningUPCOMING RACESunshine Coast 70.31.9 · 90 · 21.1 KM→
03 / 03 · PLANS
Generate a personalised plan.
Set your days, hours, goal, and limitations. Form creates structured workouts for the weeks ahead.
Build a training planNEXT 3 WEEKS•••
MTWTFSS
FORM COACH
What are we working on?
☰ Chats↻ Sync
COACHING CONVERSATION
Type @ to attacha session or race.
How was this session?
SESSION ATTACHED · RUN · TODAY↗
Morning endurance runPACE TRACE Saved · instantDISTANCE14.8 kmLOAD58AVG HR138
How was this session?
FORM AI TRAINER · JUST NOW
A solid, controlled aerobic session.
- Steady aerobic effort across 14.8 km
- Useful work without excessive stress
Ask Form about the work
Your training data goes in.
Useful answers come out.
Ask how a session went, whether you’re carrying fatigue, how to train this week, or what your race plan should look like. Form has the context to make the answer specific.
- ✓ Works with the training data you connect
- ✓ Remembers every session and race goal
- ✓ Creates structured plans you can send to your calendar
Form Trainer
Build a workout with AI.
Ride it straight away.
Form has a full indoor trainer that runs in your browser. Ask the coach for a session, save it and press Ride this workout: your smart trainer holds every target, with your phone as the bike computer and the remote.
Coach to a method
Train the way
you want to train.
Pick a training philosophy and Form writes every session to it — the intensity split, the shape of the week, the sessions it will and won’t give you. Change it whenever you like.
Balanced
Mostly easy, one or two threshold sessions
Mostly easy, two or three quality sessions, no volume floor.
4h+ / week
Polarised
Truly easy days, genuinely hard intervals
Genuinely easy most days, genuinely hard twice. Nothing in the middle.
8h+ / week
Norwegian Sub-Threshold
Frequent quality, always just under threshold
Three sessions a week, mostly in one discipline, short recoveries, heart rate capped under threshold.
5h+ / week
Sweet Spot
Time-efficient, bike-led, sustained moderate-hard
Bike-led, two or three sustained rides a week with long recoveries — the interval gets longer, never harder.
4h+ / week
Key Sessions
Two or three that matter, rest easy
Two or three sessions that matter. Everything else supports them.
4h+ / week
Aerobic Base
Heart-rate capped, no intervals at all
One heart-rate ceiling on every session, for eight to sixteen weeks.
Any volume
Race-Pace Build
Everything anchored to goal race pace
Every target set as a percentage of your goal race pace.
10h+ / weekRead how each one actually trains
The full reference: where the time goes, a representative week, the signature sessions, and what the evidence actually supports.
All seven Built for accountable coaching
Useful, specific,
and yours to review.
Form is designed to help you make better training decisions while keeping you in control of the data, the plan, and the final call.
Grounded in your history
Form works from the training and wellness context you connect, not a generic plan written for someone else.
Review before you commit
Plans are drafts until you approve them. You can inspect, edit, reschedule, or remove a workout before it becomes part of your training.
Private by default
Your training data is used to provide your Form experience. Read our privacy policy for the data we collect, why we use it, and your choices.
Read the privacy policyCOMMON QUESTIONS
Before you connect your data.
Is Form a replacement for a human coach?
No. Form is a coaching companion for athletes who want clearer feedback between decisions. It can help interpret training and draft plans, but it cannot examine you, diagnose an injury, or replace qualified medical or coaching advice.
What happens when I connect a training service?
Form receives the data you authorise so it can understand your sessions, recovery signals, goals and history. You can disconnect a source, or ask us to delete your Form account and the data stored with it.
Does Form automatically send workouts to my device?
No. A plan stays a draft in Form until you approve it. Approving it sends the workouts to your Intervals.icu calendar, and Intervals.icu can sync them on to a connected device, such as a Garmin.
Can I use Form if I am not training for a race?
Yes. You can use Form to build consistency, understand fatigue, return after a break, or balance swim, bike and run training. A target race simply gives the coaching conversation a clearer deadline.
“
“Based on your last 4 weeks, keep today easy.”
FORM COACH / AN EXAMPLE ANSWER
Beta applications are open
Make the next
decision.
Tell us what you train for and how you use your training data. We’ll be in touch as beta places become available.