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Your plan adapts to what you completed and how recovered you have been. It builds gradually, schedules a lighter week every fourth week, and never asks for a run much longer than your longest run of the past month.

It moves your hard days to when your body is ready. On a low readiness morning a quality session becomes an easy run of the same distance; it never adds work. Readiness is a training signal, not a medical one, and it cannot tell you whether you are injured or ill.

With a wearable it coaches by heart rate zone. Without one, by pace and perceived effort. It blends pace and cadence when heart rate lags at the start of an interval.

Yes. Your phone measures distance, pace and cadence, and the coach switches to pace and effort targets. Everything except heart rate-zone coaching works.

Yes. Garmin, Polar, Coros, Suunto and Apple Watch all work through Apple Health. Turn on Apple Health syncing in your watch's own app, then connect Apple Health in Runvel, and your runs, heart rate, heart rate variability, resting heart rate and sleep come across automatically. Garmin also syncs to Strava, which Runvel can import from as well.

For live heart rate during a run, see the next question.

Runvel reads any device that speaks standard Bluetooth heart rate, so most watches work once you switch broadcasting on. There is no pairing screen: it finds the device when the run starts.

Garmin: hold the middle-left button to open Controls, scroll to Broadcast Heart Rate and tap it. On some models it lives under Settings, Sensors and Accessories, Wrist Heart Rate, Broadcast During Activity.

Whoop: open the WHOOP app and turn on Broadcast Heart Rate in your device settings. WHOOP's API has no realtime stream, so broadcast is the only way to get live heart rate from a WHOOP into any app.

Polar, Coros, Suunto: look for Broadcast Heart Rate in the watch's own settings, usually under Sensors, Connectivity or Training.

Chest strap or arm band: nothing to switch, it broadcasts on its own.

Broadcasting stops when you leave that screen on most watches, so turn it on just before you start. Only one app at a time can hold the connection. Without heart rate, Runvel coaches by pace and effort instead, so nothing is lost except zone targets. The same instructions are in the app under Settings, Live heart rate setup.

Open Settings → Integrations and grant access. Each integration asks for consent separately and can be revoked at any time without affecting the others.

Settings → Units. Every distance, pace and elevation in the app follows that choice.

GPS accuracy suffers under tree cover, between tall buildings and in tunnels. Give the phone a few seconds of clear sky before you start, and make sure Runvel has "While Using the App" location permission with Precise Location on.

Settings → Privacy & data. You can export everything as CSV or GPX, and delete your account and its data from inside the app. Deleting the app removes the local copy.

Manage or cancel in your App Store account settings. Deleting the app does not cancel a subscription. Refunds are handled through Apple's own refund flow.