A week with Sam
Everything talks to everything.
The watch feeds the coach. The coach builds the plan. The plan sizes the food. Sleep and food feed recovery. Recovery changes tomorrow. Sam just lives. Pick the one thing you came to see, or scroll down: the whole week plays as you reach it.
Fit PA is the AI running, cycling and triathlon coach that knows your training. Sam is a fictional athlete; every screen below is the real app's own components and the numbers are illustrative.
Pick what you came for
One feature at a time
Each one is a short, self-playing demo of a single part of Fit PA.
Training plans
Designed in conversation, checked against your history, every session on your watch, re-solved when life takes a week.
Watch the demoThe coach
Remembers what you told it, moves a session everywhere at once, and holds back a hard day before you are awake.
Watch the demoNutrition
Targets set by the day's training, a meal logged from a photo, and a coach who notices when a heavy day comes up short.
Watch the demoForm analysis
Ten seconds of side-on video, every foot contact measured, and the coach turning the result into something to do.
Watch the demoYour workouts
The watch syncs, the run is scored against the plan, the coach reads it first, and the route replays in 3D.
Watch the demoAnalytics
Readiness, fitness and fatigue, today's training call, plan adherence and fueling, on one page.
Watch the demoThree weeks ago
It starts with a conversation, not a form
The coach reads Sam's Garmin history, asks what actually matters - equipment, niggles, time windows, the week away - designs the training week with Sam, names the plan, and shows the numbers before anything is built.
The plan
Fifteen weeks, built for one person
The overview shows the whole arc - phase by phase, week by week, planned load against what Sam actually did. Switch to the week: every session sized from Sam's real volume. Tap one and it opens - the reps, the zones, the strength exercises with cues. And every one is pushed to the Garmin as a structured workout.
City Half 1:50
Training Blocks
Tap a session to open it - just like the real plan.
On the watch
Pushed to your Garmin, Coros, Suunto or Wahoo
Every planned session is sent to the device as a structured workout - warm-up, each rep, each recovery, cool-down, with pace or heart-rate targets - and every edit or move is mirrored. Sam presses start. The watch does the counting.
Week 1 · 6 workouts synced · Strength A and B synced exercise by exercise
Sunday · 9:41 am
The long run lands
The watch syncs. Fit PA scores the run against the plan, spots a personal record, drains the recovery battery, and the coach speaks first.
Sunday Long Run 1 PR
Sunday · 11:20 am
The one thing the watch cannot see
A watch counts steps; it has never seen you run. Ten seconds filmed side on, every foot contact found, the angles at contact measured against the range most uninjured runners sit in, and how the foot lands put on the record. Two clips through the same analysis - one with nothing to flag, one with something to work on.
Patterns in this clip
None flagged.
Typically inside the reference range; some contacts stray below it. Not flagged.
Your spread -18.1° to 5.2°. Reference -5° to 10°. Flag line above 15°. Measured against the frame edge, not the ground: a phone tilted a few degrees moves this number by the same amount.
Typically inside the reference range; some contacts stray above it. Not flagged.
Your spread 24.4° to 35.3°. Reference 10° to 35°. Flag line below 8°.
Typically inside the reference range; some contacts stray below it. 4 of 12 contacts sat outside the reference; your typical contact did not, so this is not flagged.
Your spread 2.6° to 7.7°. Reference 4° to 12°. Flag line below -2° or above 18°. Measured against the frame edge, not the ground: a phone tilted a few degrees moves this number by the same amount.
Inside the reference range on nearly every contact. Observed only; this measure is never flagged in this version.
Your spread 30.6° to 40.1°. Reference 25° to 50°.
Above the reference range. Not flagged.
Reference 165 spm to 195 spm. Flag line below 160 spm.
Patterns in this clip
- Upright torso, little forward lean mild pattern Moderate signal
17 of 19 contacts (89%) outside the reference medium confidence
Typically above the reference range; some contacts reach inside it. Your typical contact (10.5°) sits just above the reference, within the camera-tilt uncertainty of an uncorrected clip (about 2°) and its own measurement spread (8.9° to 10.7°), so this is not flagged.
Your spread 0.7° to 14°. Reference -5° to 10°. Flag line above 15°. Measured against the frame edge, not the ground: a phone tilted a few degrees moves this number by the same amount.
Typically inside the reference range; some contacts stray below it. 7 of 18 contacts sat outside the reference; your typical contact did not, so this is not flagged.
Your spread 7.4° to 17.1°. Reference 10° to 35°. Flag line below 8°.
Below the reference range on most contacts. Flagged: a mild pattern — your typical contact (0.2°) sits below the reference, inside the flag line; 17 of 19 contacts were outside it.
Your spread -2.8° to 3.4°. Reference 4° to 12°. Flag line below -2° or above 18°. Measured against the frame edge, not the ground: a phone tilted a few degrees moves this number by the same amount.
Typically inside the reference range; some contacts stray below it. Observed only; this measure is never flagged in this version.
Your spread 18.8° to 37.3°. Reference 25° to 50°.
Inside the reference range. Not flagged.
Reference 165 spm to 195 spm. Flag line below 160 spm.
Flagged moments
clear or moderate signal faint signal pattern to look at efficiency
Your step rate sits right in the typical range at 180 spm, but your torso runs upright with little forward lean.
Working well: Your step rate held at 180 spm, right inside the 165 spm to 195 spm range most runners sit in.
The one thingTry running slightly ahead of your feet, with your eyes down the road rather than up at the sky, to bring a touch more forward lean into your stride.
Look at nextA second clip in about three weeks would show whether your torso lean shifts closer to the 4 degrees to 12 degrees range or holds steady at its current level.
What to work on
Upright torso, little forward lean
Run slightly ahead of your feet: eyes down the road, not up at the sky.
A reclined torso tends to push the foot out ahead of the body at landing, so every step brakes a little, and it usually goes with a slower step rate.
- Falling starts 6 × from standing into 20 meters of running, before easy runs
Stand tall, lean forward from the ankles until you have to step, and let the first steps run out of the fall. Keep the line; do not bend at the hips. The body ahead of the feet; the feet catching up underneath rather than reaching ahead. - Short hill sprints 6 × 10 seconds on a moderate hill, walk down, once a week after an easy run
Run hard but relaxed up the hill with a tall body and quick steps. The hill makes a lean from the ankles natural. Driving from the hips with an upright torso; nothing folding at the waist. - Metronome step-rate intervals 4 to 6 × 1 minute at your current step rate plus 5%, 1 minute easy between, on two easy runs a week for three weeks
Set a metronome app to your step rate plus 5% (the watch's number, or the video's). Match a foot strike to every beat at your normal easy pace. Do not speed up; shorten the step instead. Quicker, quieter feet landing closer under you. It should feel a little busy, not faster.
In your plan: Falling starts before two easy runs a week and the step-rate intervals inside them for three weeks; the hill sprints once a week. No change to volume.
Film again in about 3 weeks to see whether it moved.
Any activity, afterwards
Watch the run back, not just the numbers
Every activity with GPS replays as a flight along the route in 3D terrain - distance, pace, heart rate and its zone ticking as it goes, with the climb profile colored by the effort you actually put in. This one is a coastal trail run.
- The route drawn on satellite terrain, at the elevation you actually ran
- Pace and heart rate at every point, with the zone it fell in
- The climb profile underneath, colored by effort
Sunday · 1:05 pm
Food that knows what you trained
Today's target was set by the PLAN - a long-run day - and the run just cost more than planned, so the budget lifts. It was 84°F, so the fluid floor rises too. Dinner: snap the plate, check the estimate, save. And when a heavy day still comes up short, the coach notices and does something about it.
Sun, 6 Sep
long workoutSunday · 6:40 pm
Type or dictate what you ate, snap a photo of your plate, or scan a barcode - or enter the numbers yourself. Estimates are editable.
Check the estimate
Saved - and the graph above just stepped up. Tap any item to correct it; a correction is never re-estimated. Add it to your usuals and next time it is one tap. Or just tell the coach what you ate.
Sunday · 9:10 pm
Tuesday · 6:12 am
A coach with a memory
Sam mentions the Achilles. The coach already knows. Sam asks to move Thursday - the session moves on the plan, on the watch, and in the food targets.
Wednesday · 6:00 am
The night decides the day
HRV is 22% under baseline and Sam slept 5h50. Before Sam is awake, the coach has turned Saturday's intervals into an easy run.
Friday · 7:30 pm
Life happens. The plan bends.
Flu takes the week. One message and the remaining eleven weeks are re-solved from where Sam's fitness actually is - with the numbers, and never a promise the plan can't keep.
Sunday · end of week 4
The whole picture, every day
Readiness, form, fitness, this week's load and HRV at the top; fitness and fatigue over the last four weeks with the recommendations they drive; today's training call; plan adherence and fueling side by side. Eleven weeks to go.
Load & Fitness
Plan & Fueling
Week 4 of 15
Eleven weeks to go. Sam's job is to run.
Your turn.
Connect your watch, tell the coach what you are training for, and get your first coach-built plan. No card needed.