Trainingload.ai

What is Trainingload.ai?

Trainingload.ai is a training planner and analysis app for runners and cyclists that pulls your Strava activities in automatically and puts them next to your plan. The calendar shows planned and completed sessions on one timeline, so a skipped, moved, shortened or extra workout is easy to spot, and the analysis side tracks fitness, fatigue and form from your training load.

It runs on the web, iPhone, iPad and Apple Watch. The core is open source, and you can use the hosted service or run it on your own server.

Key Features

Free running plans

Twelve official running plans, from Couch to 5K (nine weeks) up to an 18-week marathon plan, can be read in full, week by week and workout by workout, without an account. Sign up to add one to your calendar and move or edit sessions yourself. You can also build plans by hand. The day-by-day templates are running only; the cycling, swim and triathlon pages are frameworks rather than ready-made schedules.

Plan against what you did

Completed activities land in the same calendar as the plan, and each activity gets charts for pace, heart rate, power, cadence and more, plus its contribution to training load.

Load and fitness

Fitness, fatigue and form charts (CTL, ATL and TSB, if you know the TrainingPeaks terms), a power curve, best efforts, standard heart rate, power and pace zones (custom zones on PLUS and PRO), and estimates for FTP, critical power and threshold heart rate that can update from your training.

AI Coach (PLUS and PRO)

Ask training questions and get answers that use your plan, completed workouts and load. It suggests plan changes, and nothing changes in your calendar until you confirm. Members also get automatic daily, weekly and monthly reviews. AI use is opt-in: requests go to DeepSeek, which says it may process and store them in mainland China, and Trainingload.ai doesn't attach your name, email or full GPS track.

Recording and other connections

Record supported workouts on iPhone and Apple Watch. Polar, Suunto, Wahoo and Intervals.icu can stay connected alongside Strava, Apple Health connects on iPhone, Garmin history comes in as a one-time import of Garmin's data export, and FIT, GPX and TCX files can be uploaded. An MCP connection lets ChatGPT, Claude and other AI tools read your plans, activities and load, without changing anything.

How it works with Strava

Connect Strava in Account, Third Party Connections on the web, or Me, Account, Connections on the phone, and approve access on Strava's page. Before you authorize, you choose whether to import your last 60 days right away, then which directions to keep on:

• New Strava activities import automatically.
• Activities that didn't come from Strava, such as ones recorded in the app, upload to Strava.
• Your profile and zones import from Strava.

If your watch already sends workouts to Strava and also connects to Trainingload.ai directly, pick one route, or the same workout shows up twice.

Price and platforms

The calendar, plans, activity analysis and load charts are free, and new accounts get 14 days of PLUS. PLUS is $4.90 a month or $41 a year on the web and adds AI Coach with 4,000 AI credits a month; PRO is $9.90 a month or $83 a year with the same features and 10,000 credits. On the US App Store the monthly plans are $4.99 and $9.99. Extra credit packs start at $6.99.

Web, iPhone and iPad (iOS 16.4 or later) and Apple Watch (watchOS 10 or later).

Who It's For

• Runners following a plan who want to see at a glance what they actually did against it
• Self-coached runners and cyclists who track fitness, fatigue and form and want it free
• Anyone who'd like an AI to suggest plan changes but keep the final say

What it doesn't do

Garmin isn't a live connection: it's a one-time history import, so new Garmin workouts need Strava, another live source or a file upload. AI Coach answers can be wrong, and the app gives training information, not medical advice.