Adaptive running coach · iPhone + Apple Watch
Run
smarter
Runvel is an adaptive running coach for runners of every level and any goal. It builds from the runs you complete, coaches by heart-rate zone, pace or effort, and adjusts hard days using recovery data.
Runvel is available for iPhone and Apple Watch. Join this optional list for one email when Android launches. How we handle your address.
01 · The plan
It starts where you actually are.
Runvel reads your last few months from Apple Health and builds forward from the weekly volume, longest run and pace it finds there. The plan generator is designed not to open a block above the mileage your history shows, and not to schedule a run more than 10% longer than your longest run of the past 30 days. Sensor data and imported history can be wrong or incomplete, so check any session that looks wrong for you and change it.
- Train for any running goal. Build consistency, finish your first event, set a new personal best, or prepare for a 5K, 10K, half marathon or marathon.
- One consolidation week after each build cycle. Volume holds steady for one week and a hard session comes out.
- Miss a session and the plan reshuffles, and it is built not to place two hard days back to back.
02 · The coach
A voice in your ear, not a chart to read later.
With an Apple Watch or a strap it coaches by heart rate zone. Without one it coaches by pace and effort. Either way it talks, in recorded human voices, with four personalities to pick from, and it keeps working when your signal does not.
The paired Runvel Apple Watch app provides live heart rate directly. Supported WHOOP and Polar connections can contribute recovery or workout data, and compatible Bluetooth heart-rate sensors can provide live BPM. How to set that up.
Ease up, you're above your target zone.
Zone 4Nice, back on target.
Zone 2Your heart rate is very high. Consider stopping.
SafetyThe safety cue only works when a watch, strap or other heart-rate source is connected. It is a threshold on a sensor reading, not a medical alarm, and cannot detect a cardiac event. Never rely on it.
03 · Apple Watch
Leave the phone. Keep the whole run.
Start a planned or off-plan run from your wrist. Runvel records GPS, distance, pace, heart rate and time in zone, then coaches with voice and haptics while you move.
After setup on iPhone, the paired Watch app keeps recording with your phone away, saves the run on the Watch, and syncs it back when the devices reconnect.
- Your plan on your wrist. Choose any synced session without opening the phone.
- Live heart-rate zones. See your BPM, active zone and target at a glance.
- Voice and haptic cues. Know when to ease up or speed up without studying a screen.
04 · Readiness
Hard days move to the days you can take them.
When you have a watch, strap or Whoop connected, Runvel reads your overnight heart rate variability, resting heart rate and sleep, and scores how recovered the numbers look. On a low-scoring morning today's quality session becomes an easy run of the same distance.
Readiness only ever reduces a session. Runvel is not designed to increase a session because of a recovery reading.
Zone 1 to Zone 5
The part nobody else publishes
We tell you which of our rules the research actually supports.
Every rule in Runvel's plan engine was checked against the sports science literature, then re-examined by a separate internal review pass whose only job was to knock the findings down. That is our own review, not an independent or peer review. Some of what the running world treats as gospel did not survive. We changed the app instead of the claim.
Read what held upTrain like someone is watching.
Something is. Your own data, read honestly, every single morning.
Join the optional Android list and we will email you once, when it launches. How we handle it.
