What is Shape?
Updated November 1, 2026
Shape is a training calendar for endurance athletes. It keeps your plan and your completed workouts in one place, shows how your training is going, and works with Claude and ChatGPT.
A week with Shape
- 1
Plan your week
Add workouts to your calendar in your own words, like “5×1km at threshold with 2-min rest”. Or ask Claude or ChatGPT to plan the week for you.
- 2
Send it to your watch
Planned workouts go to your Garmin, Apple Watch or Wahoo as structured sessions, ready to start.
- 3
Do the workout
When your watch syncs, the workout appears in Shape and pairs with what you planned. Your calendar shows each one as planned, completed or missed.
- 4
See how it's going
The Today page shows your fitness, fatigue and form, projected forward from your plan. With sleep and HRV from your device, it adds readiness too, so you can decide when to push and when to rest.
Where Claude and ChatGPT come in
Connect them once and they can read your training and change your plan. Ask for something quick, or something that takes your whole history:
What you need
- A Shape account. Use it on the web and on iPhone. It starts with a 14-day free trial.
- A device, ideally. Garmin, Apple Watch, Wahoo, or COROS, Suunto, Polar and others through Intervals.icu. Without one, add workouts by hand.
Where to start
- 1
Connect your device
See which connection to use. Your recent workouts then fill your calendar.
- 2
- 3
Plan a workout
Follow Plan your first workout.