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Shape is a training planner for endurance athletes. It helps you plan your workouts and track your training load over time.
When you plan workouts, they show up in the activity graph where you can get an overview of your training load. Planned workouts show up as gray, completed workouts as green, and missed workouts as red. The Today page turns the same load into fitness, fatigue, form and a load balance read, projected forward from your planned workouts, and adds readiness when a Garmin or Apple Health device is connected.
You can describe a workout in plain English (e.g. "5×1km at threshold with 2-min rest"), either directly in Shape or through AI tools like ChatGPT and Claude via Shape's MCP server, and Shape will create a structured workout you can sync to your Garmin, Apple Watch, or Wahoo ELEMNT.
If you enable the calendar sync feature, your workouts will also show up in your calendar app like Apple Calendar or Google Calendar.
When you finish a workout, you can mark it as completed and it will show as such in the activity graph. You can also connect third party providers like Garmin, Wahoo, and Apple Health to automatically import completed workouts and pair them with your planned workouts.
Training load is a measure of the stress placed on your body during exercise. It's a useful tool to track over time and gives you more insight into your training compared to just tracking distance or time.
Shape picks the best available formula for each workout, in this order:
- Power (TSS). Rides with a power meter and your FTP set. The most accurate option, and standard math every platform agrees on. Try the TSS calculator.
- Pace (rTSS). Runs with a recorded distance and your threshold pace set. Preferred over heart rate for running, which lags behind the effort on short sessions, and it works without a HR strap.
- Heart rate (HRSS). Any sport with heart rate data, using your max, resting, and threshold HR. Try the heart rate load calculator.
If none of those apply the workout has no load. Shape leaves it blank rather than guessing.
When you add a workout by hand you can still pick a load from how hard the session felt, which uses the same maths from duration and intensity. Try the relative effort calculator.
Add your performance metrics in settings to enable load calculations.
Shape will estimate training load for planned workouts based on the type of workout. To make this as accurate as possible it helps to include the type of workout in the description, such as "race", "recovery", "intervals" etc. If the estimate is completely off, you can edit the load manually in the workout details.
The Today tab turns this into fitness, fatigue, and form curves, and a load ratio that flags when you're ramping faster than your base supports.
First, check your settings match. Platforms compute load from your FTP, threshold HR, max HR, and resting HR, and it's easy to end up with different values on each service. Same athlete in, same numbers out.
Power-based TSS is identical everywhere: with the same FTP, Shape, TrainingPeaks, and intervals.icu produce the same number for the same ride.
Heart rate based load is an estimate, and here the models legitimately differ. Shape uses HRSS, the TRIMP-based model also used by intervals.icu. It works from your heart rate reserve, so your resting and max HR matter: a fit athlete with a low resting HR gets less credit for an easy spin than the raw bpm suggests. TrainingPeaks' hrTSS only looks at your heart rate relative to threshold.
Both models agree that an hour at threshold is 100. Below threshold, HRSS falls off faster, so easy HR-only sessions read noticeably lower in Shape than in TrainingPeaks. That's by design, not a bug: we think heart rate reserve is the more individualized read. Hard sessions and anything with power will match closely.
intervals.icu also uses moving time rather than total workout time, so its numbers can run slightly lower on rides with stops.
Yes. Alongside your workouts, Shape pulls in daily health and recovery data from Garmin and Apple Health: sleep, resting heart rate, HRV, stress, Body Battery (Garmin), VO2 max, body composition, and steps.
If you connect both Garmin and Apple Health, Shape merges them into one daily record rather than showing two separate feeds.
This data is also available to AI tools like ChatGPT and Claude through Shape's MCP server, so you can ask things like "how's my sleep and HRV been this week?" alongside planning your training.
The calendar sync feed is updated every 30 minutes. If it still hasn't updated after 30 minutes, please check the refresh settings of your calendar app. The most reliable option is Apple Calendar, which allows you to set a refresh interval of 5 minutes, whereas Google Calendar updates less frequently.
In the iOS app, go to Settings > Connections > Apple Health and enable "Sync to Apple Watch".
After enabling it, planned workouts for the next 7 days will sync automatically.
You can also sync a workout manually from the workout detail page with the "Sync to Apple Watch" button.
Connect Garmin in Shape first. You can do this from the web app or the iOS app.
Once connected, planned workouts sync to Garmin Connect automatically. You can also sync a workout manually from the workout detail page with the "Sync to Garmin" button.
Shape only writes to Garmin Connect. To see a workout on your watch, make sure your watch has synced with Garmin Connect first.
When you connect Garmin, Shape imports your recent activity history in the background. Garmin's API only lets us access the last 30 days, so everything older comes in a second way: Garmin's own data export, which Shape reads directly.
In Shape on the web, go to Settings, then Connections, and pick Import your full Garmin history under Garmin. Press Request from Garmin and they will email you an export link, usually within a day. Drop that .zip back into the same place and the import runs on its own. It takes a few minutes for a long history, and you can close the page while it works.
Everything comes across: every activity with its map and heart rate trace, plus your sleep and daily health history. If you have not filled in your max heart rate, threshold pace or FTP yet, Shape fills those from Garmin's own measurements so your training load is right from day one.
Running the import more than once is safe. Workouts you already have are updated in place rather than duplicated, so a fresh export a year from now just tops up what changed.
Connect Wahoo in Shape first. You can do this from the web app or the iOS app.
Once connected, enable automatic Wahoo sync in your settings and planned workouts will push to your ELEMNT automatically.
You can also sync or remove a workout manually from the workout detail page.
After creating a workout, open it and press the "Sync to Wahoo" button. The workout will appear on your ELEMNT via the Wahoo API, ready to start.
You can remove a synced workout at any time using the "Remove from Wahoo" button on the same screen.
Not for new accounts. Strava's API terms don't allow Strava data to be used with AI tools, and that rules out a core part of Shape: the MCP server, the API, and the AI features built on your training history. Offering a connection that can't do what Shape is for doesn't make sense, so we stopped offering it.
If you connected Strava before August 2026, your connection keeps working for now. You can manage it under Settings → Connections.
The best way to get your workouts into Shape is directly from the source: Garmin, Wahoo or Apple Health. Direct connections give Shape richer data (full-resolution streams, laps, health metrics) and work with every feature, including MCP.
If your device isn't on that list, request a connector through the feedback form at the top of this page and we'll look at adding it.
Shape is built by Samuel, a design engineer from Sweden who loves endurance sports. I built Shape because I felt like existing tools were too complex and didn't fit my needs.