"5×1km at threshold with 2-min rest between each"
Threshold intervals
Run · 42min · 8 km · 68 Load
AI structured workout builder
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…
Built for endurance, not lifting
Most workout builders target strength training - sets, reps, and rest between lifts. Shape is a structured workout builder for endurance sports: running, cycling, swimming, and triathlon. Every session Shape generates is a sequence of steps with a duration or distance, a target zone (pace, power, or heart rate), and a recovery - the same format tools like TrainingPeaks and Garmin use, except you describe it in plain English instead of filling out a form.
How it works
5×1km at threshold with 2-min rest between each
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".
Threshold intervals
Run · 42min · 8 km · 68 Load
Step 2
Shape builds a structured workout
Each step, target zone, and duration is generated automatically, and Shape estimates the TSS for the session. The planned load shows up on your training calendar before you've done a single interval, so you can see the impact before you commit to it.
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
"Easy 45-minute Z2 run, keep HR below 140"
Easy Z2 run
Run · 45min · 7 km · 38 Load
"Long ride with 3×15 min sweetspot in the middle"
Sweetspot ride
Bike · 2h · 55 km · 128 Load
"Track session: 400m repeats, 8 reps, jog recovery"
Track repeats
Run · 38min · 7 km · 58 Load
"Swim 10×100m at CSS pace with 20-second rest"
CSS pace swim
Swim · 32min · 1.6 km · 62 Load
"Tempo run: 10 min warm-up, 25 min at half-marathon pace, 5 min cool-down"
Tempo run
Run · 40min · 8 km · 64 Load
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
Frequently asked questions
A structured workout is a training session broken into steps, each with its own duration or distance, target zone (pace, power, or heart rate), and recovery. Instead of running or riding by feel, your watch guides you through each interval 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.