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Works withStrava
如何运作
从第一个问题到你的计划
Tell us what you need
Your race, your weeks, your watch. Sixty seconds.
Get your personalized season plan
Every session dated, dosed and explained — not a template.
Your plan adapts every day
Slept badly? Tomorrow is already rewritten before you wake.
Compete with confidence
Goal races, taper and race week woven into your season.
Inside the app
Open it, and Tuesday is already decided.
Six by three at threshold, the heart-rate window that makes it work, 500 ml an hour, and the four meals that rebuild you by Wednesday. You just run.
Marathon build · week 7 of 16 · Tuesday
Demo walkthrough: 6×3′ Z4 is a real workout from the SportPlan catalogue and the meals are real dishes from the plan. The day around them is representative.
随你而变
你在变，计划也在变。
你的计划会自动作出反应
恢复正在下滑
睡眠 5小时10分HRV −18 ms准备度 54
间歇跑 6×3′轻松跑 40′
The results
Twelve weeks in, you can see it working.
Stress
Training Stress Score
Fatigue
Acute Training Load
Fitness
Chronic Training Load
Form
Training Stress Balance
Pace
Min/km at your races
Hard blocks push form negative on purpose — recovery releases it higher. By the A race, the peak is bigger. Supercompensation, planned.
为持续前进而打造
365×
你的计划每天都会重新适应 — 睡眠、疲劳、生活。
60 s
从第一个问题到你的第一个自适应训练周。
免费
所有训练功能，人人免费，永久免费。
Scenarios
What the plan does when life gets in the way.
You slept five hours and intervals were due
Tomorrow is already an easy run
Work trip, three days without a gym
The week reorders itself around it
Your race is in June, at 32°
Heat sessions get dosed from May
You're coming back from plantar fasciitis
The ramp has a ceiling, not a calendar
You can only train at 9pm on Tuesdays
Nothing lands at 6am on a workday
Three sports, one week
One plan that actually fits together
You're in the luteal phase
Load and fuelling shift with it
You finished a race faster than predicted
Every future session inherits the new paces
Illustrative examples of how the engine responds — not athlete records or measured outcomes.
See the full scenariosThe edge
所有运动员都可免费使用
完整计划，每天重新调整。不是试用版，也不是精简版。
Nutrition included
You already train hard. Now eat like it.
Daily goals, calories and macros, and personalized guidance — computed from your training, not from a separate app.
Your week215 → 490 g carbs/day
Training loadCarbsProtein
Long run 90′3,260 kcal
Carbs 490 gProtein 132 gFat 86 g
Fueling75 g/h · 600 ml/h
Heat acclimation
Arrive acclimated.
Hot race? The plan doses 2–3 easy heat sessions a week across the two pre-taper weeks — and your body answers: plasma volume up, sweat response up, heart rate in the heat down.
Heat sessionTraining
Advanced nutrition
Your gut is part of the plan.
Seventy factors science links to your gut. Your plan takes care of every one within its reach — every day.
Tap any factor to read what it does.
社群
你的战绩，只在你愿意时展示
你的社群就在应用里：你的训练小组、备战同一场比赛的伙伴、朋友之间的排行榜。开启战绩后，伙伴们就能看到你的比赛、项目和赛季。
- 带聊天、共享计划和比赛日历的训练小组
- 认识备战同一场比赛的伙伴
- 战绩默认隐藏——想不想展示，永远由你决定
MG
Maria García
Girona · ES
2026年加入
最近12个月
活动
214
距离
3,412 km
时间
289 h
爬升
47,900 m
战绩
Ultra Pirineu 100
2026年6月
100 km · 6.200 m+ · 16:42:10 · #58
Trail Girona
2026年5月
42 km · 2.100 m+ · 5:56:31 · #23
Marató Barcelona
2026年3月
42,2 km · 120 m+ · 3:12:44 · #412
引擎背后的团队
20 多年的真实执教经验
Ramon Curto
首席执行官兼创始人
二十年来，我逐个运动员、逐日地调整每一份计划。那位关注你、调整你这一周、并在关键时刻拉住你的教练——正是我们注入 SportPlan 的东西。
方法论
探索训练决策背后的证据。
240
真实变量
21
生理类别
- 赛季是有形状的：先积累，再打磨，然后在最重要的那天以最佳状态到场。
- 轻松日就真的轻松，高强度日就真的高强度。不留任何什么都练不到的灰色地带。
- 每天早上，它读取你的睡眠与恢复状况，在你出门之前就调整好。
拖动即可旋转球体。每个点都是构建你训练计划的真实变量。点按任意一个，看看它由什么算出、又影响了什么。
大使计划
想成为 SportPlan 大使吗?
把你的运动经历发给我们:参加过的比赛、所在俱乐部、和你一起训练的伙伴。我们会阅读每一份申请并通过邮件回复你。
常见问题
在你开口之前。
支持哪些运动？
跑步（公路、越野、犬拉越野跑、半程马拉松、马拉松）、定向越野（短距离、中距离、长距离和积分定向）、骑行和铁人三项（从短距离到 70.3 和 Ironman）。其他耐力项目已在路线图中。
我每周只能训练 4–6 小时。还有用吗？
当然。计划会适应你实际拥有的时间。忙碌运动员获益最多 — 减掉一次训练、调整一次训练、保护一天恢复。精准胜过堆量。
我什么时候可以开始？
一年中的任何一天都可以。计划从你今天的状态出发——当前体能、日程安排、下一场比赛——并由此逐步构建。没有赛季限制，也不用等到周一。