Workout builderTraining loadAI agentsPricing

Training load

Training load that looks ahead.

Fitness, fatigue and form, projected through the workouts on your calendar. Know whether you’re building, tapering or overreaching before your body tells you.

See where your plan takes you.

Solid up to today, dashed through what’s on the calendar. Add a hard week and watch fatigue climb before you run it. Plan a taper and see form turn positive on race day.

  • Fitness
  • Fatigue
  • Form
  • Planned

Know if this week is too much.

Your last seven days against the base you’ve built. One number, one sentence: “Building at a sustainable rate” or “Climbing quicker than your base supports.”

Training load balance
0.95Balanced
Fitness
4442fatigue2form

Spot the sessions you skipped.

Planned, completed and missed load, week by week, right above your calendar.

Planned

What you scheduled

Completed

What you actually did

Missed

Planned but not done

Standard math, no made-up score.

The same model coaches and TrainingPeaks use, so your numbers mean the same thing everywhere.

Fitness CTL
Load averaged over 42 days. The base you've built.
Fatigue ATL
Load averaged over 7 days. What that training cost you.
Form TSB
Fitness minus fatigue. What's left to spend.
Load ratio ACWR
Last 7 days against your base. 0.8 to 1.3 is the sweet spot.

Want to see how one workout gets its load? Try the heart rate, pace, power or relative effort calculator.

Ask Claude about it.

“Should I go hard today?” “Am I ramping too fast?” The same numbers are one MCP call away, straight from Shape, so the answer is your fitness and not a guess. Garmin with Claude

Plus readiness, with a watch.

Connect Garmin or Apple Health and the Today page adds sleep, resting heart rate and HRV against your own baseline, next to today’s session.

Useful whether you’re

  • Coming back from injury and need to build volume gradually
  • Training for a race and want to make sure your taper actually tapers
  • Stacking multiple sports and need to see total load across all of them
  • Coaching yourself and want a gut-check before adding another hard day

Questions

One number for how hard a workout was: duration times intensity. Same scale across sports, so a swim, a ride and a run add up. You may know it as TSS.

From the best data each workout has: power (TSS), running pace (rTSS), swim pace (sTSS) or heart rate (HRSS). Set your thresholds once in performance settings. Planned workouts get an estimate from their description, which you can edit.

It is the range most coaches treat as sustainable, and a rule of thumb rather than a guarantee. Shape shows it as a band to read against, not a verdict.

No. Heart rate works for every sport, runs and swims score from pace, and a workout with no sensor data can take a relative-effort load you set yourself.

The Today page on web and iOS, the chart above your calendar, and through Claude or ChatGPT over MCP.

Pricing.

Paid plans keep Shape sustainable, independent, and focused on athletes.

Monthly

$5per month

Flexible. Cancel any time.

  • Unlimited planning
  • AI workout creation
  • MCP for Claude and ChatGPT
  • Training load, fitness and form
  • Structured workouts + watch sync
  • Garmin, Apple Health, Wahoo
  • External calendar integration
  • API access
Start 14-day free trial
Launch offer

Lifetime

$59.99$149once

Pay once. Use forever.

  • Unlimited planning
  • AI workout creation
  • MCP for Claude and ChatGPT
  • Training load, fitness and form
  • Structured workouts + watch sync
  • Garmin, Apple Health, Wahoo
  • External calendar integration
  • API access
Get lifetime

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.