Step 1
Type what you want
Describe the session in plain language. "5×1km at threshold with 2-min rest", "easy 45 min Z2 run", or "long ride with progressive build in the last hour".
AI workout creation
Describe a workout. Shape builds it.
Type any training session in plain English: intervals, threshold runs, long rides, swim sets. Shape turns it into a structured workout with steps, targets, and zones ready to sync to your watch and training calendar. No forms, no dropdowns.
Building workout…
How it works
Step 2
Shape builds a structured workout
Each step, target zone, and duration is generated automatically. The result syncs directly to your watch and appears on your training calendar.
Step 3
Run it from your wrist
Structured workouts push to Garmin, Apple Watch, and Wahoo. Your watch guides you through each interval - no manual setup required.
What you can ask for
- “5×1km at threshold with 2-min rest between each”
- “Easy 45-minute Z2 run, keep HR below 140”
- “Long ride with 3×15 min sweetspot in the middle”
- “Track session: 400m repeats, 8 reps, jog recovery”
- “Swim 10×100m at CSS pace with 20-second rest”
- “Tempo run: 10 min warm-up, 25 min at half-marathon pace, 5 min cool-down”
Without Shape vs. with Shape
Before
- Navigate menus to set each interval manually
- Workout lives in one app, calendar in another
- Re-sync manually every time you update a session
With Shape
- Describe the workout in plain English
- Everything lives in Shape and syncs to your device
- Changes push to your watch automatically
Pricing.
Paid plans keep Shape sustainable, independent, and focused on athletes.
Monthly
$5per month
Flexible. Cancel any time.
- Unlimited planning
- AI workout creation
- Training load chart
- Structured workouts + watch sync
- Garmin, Apple Health, Wahoo, Strava
- External calendar integration
- API access
- MCP server
Launch offer
Lifetime
$59.99$99one-time
Pay once. Use forever.
- Unlimited planning
- AI workout creation
- Training load chart
- Structured workouts + watch sync
- Garmin, Apple Health, Wahoo, Strava
- External calendar integration
- API access
- MCP server
The backstory.
I’m Samuel, a design engineer who can’t stop running, cycling, and skiing. I ran the Stockholm half marathon with a cold and ended up with pneumonia. Spent months rebuilding from 15-minute walks back to real training.
I built Shape to plan that comeback. Now it’s how I train smarter every day.