Help

What is Shape?

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.

You can describe a workout in plain English (e.g. "5×1km at threshold with 2-min rest") 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 Strava, Garmin, Wahoo, and Apple Health to automatically import completed workouts and pair them with your planned workouts.

What is "Load"?

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.

The training load is calculated either based on the power output (requires a power meter), or heart rate (requires a heart rate monitor). Add your performance metrics insettingsto 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.

In the future, Shape will be able to tell you if your current and planned load is within a healthy range or if you're overreaching and need to scale back.

The calendar sync feed isn't updating

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.

How do I sync workouts to Apple Watch?

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.

How do I sync workouts to Garmin?

Connect Garmin in Shape first. You can do this from the web app or the iOS app.

After creating a workout, open it and press the "Sync to Garmin Connect" button.

Automatic Garmin sync is coming soon.

How do I sync workouts to Wahoo?

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.

Can I use my own tools with Shape?

Yes. Shape has both a REST API and an MCP server, so you can plug your training into AI agents, automations, scripts, or your own tools.

See the MCP docs for MCP-compatible clients like Claude, ChatGPT, Cursor, and Raycast, or the API docs for direct HTTP access. Your data is yours, no lock-in.

Who is behind Shape?

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.