Train with data,not instinct.
Daily readiness from HRV, RHR & sleep. Running dynamics with percentile ratings. AI training plans that adapt to how you actually feel.
Good to train hard today
Know when to push.
Know when to rest.
HRV, resting heart rate, sleep quality, and respiration rate combined into a daily readiness score — so your training adapts to your biology, not just your calendar.
- 7-day baselines detect fatigue before you feel it
- Status dots (Good / Fair / Poor) at a glance
- Drill into 12 months of any metric with one tap
A plan that knows
how you feel today.
Every morning, your AI coach generates a daily training recommendation from your readiness score, training phase, and race countdown — with the reasoning behind it.
- Adapts daily: easy when fatigued, quality when ready
- 7-day calendar with planned vs. actual
- Adjust with one tap — tell the AI why
Ask anything. Get coached,
not chatbotted.
Your AI coach knows your HRV trend, HR zones, lap data, and race timeline. Ask about any run and get a response grounded in your actual numbers.
- Knows your HRV, zones, laps, and race timeline
- Voice input — talk to your coach while cooling down
- Activity-level analysis: ask about any run
7% decoupling on your long run is actually fine — that's below the 8% concern threshold at your current intensity. Your aerobic base is holding.
The HRV drop is the real signal. Down 12% = elevated fatigue, not race fitness. Your body is asking for less intensity.
This week: swap Tuesday's tempo for 65 min easy at 5:30–5:45/km. Keep Sunday's long run, drop 10% distance.
4-week outlook: you're on track. Your 12-week EF trend is +4.1% — fitness is building. Don't disrupt it now.
Deeper than your watch app.
Every run fully analyzed — from running dynamics rated against runner percentiles, to lap-level data in 28 columns, to HR recovery scored after every run.
Running Dynamics
GCT, stride length, vertical oscillation, and vertical ratio — rated Poor to Superior against runner percentiles.
Lap Analysis
28-column lap table with pace, GAP, power, HR, and cadence. Copy to spreadsheet in one click.
HR Recovery
1-min and 2-min HR drop scored from Poor to Superior. Tracked after every run.
Upload your tests.
AI decodes them.
Upload your blood lactate profile, VO2 Max test, DEXA scan, or blood panel. The AI extracts your true training thresholds and feeds them directly into your coach and training plan.
- Supported: Blood Lactate, VO2 Max, DEXA Scan, Blood Test, Running Gait Analysis
- AI extracts LT1, LT2, VO2 Max, body composition — mapped to your actual metrics
- Insights automatically inform your AI Coach and daily training plan
LT2 at 164 bpm sits at the Zone 3/4 boundary — consistent with a ~3:15 marathoner. To break 3:00, target raising LT2 pace to 4:15–4:20/km through 8–12 weeks of threshold work.
Training zones updated from this test
The science behind
serious training.
35 research-backed articles written for data-driven runners — from Zone 2 physiology to race strategy, each one connects to your own metrics.
20+ Free Running Tools
No sign-up required. Run calculations, predict race times, analyze FIT files — all browser-based.
Performance
Training
Nutrition & Data
File Tools
Up and running in minutes.
Connect your watch and your data flows automatically. Or upload FIT files and get started right now.
1. Connect Garmin
Your activities, HRV, sleep, and health data sync automatically. Or upload FIT files directly.
2. Understand your data
Daily readiness scores, running dynamics, efficiency trends, lap-level analysis — all in one place.
3. Train with intention
Get daily AI training recommendations, ask your coach anything, and learn the science behind every decision.
Works with your watch
Connect your running watch for automatic data sync, or upload FIT files manually.
Garmin
COROS
Apple HealthDon't use a supported watch? You can still upload FIT files directly.
Try FIT File ViewerChat with your data in Claude & ChatGPT
Connect Hashiri.AI to your AI assistant and ask questions answered from your live training data. Read-only, secure, and free — no subscription required.
- Live data, not a static export
- Works with Claude (web + Code) and ChatGPT
- Read-only — it can never edit or post
Ready to understand your running?
Join runners who use data — not guesswork — to reach their goals.