Your Strava data tells a story nobody's reading.
of easy runs land in the gray zone — too fast to recover, too slow to build fitness.
off-the-shelf plans know your zones, your fatigue, or your race history. That's the gap.
in every week. Your training data sits unread for almost all of them.
Three steps. No spreadsheets.
Connect Strava
One click. lope pulls your training history, heart-rate data, and race results. Nothing to upload, nothing to tag.
lope learns your running
Your real zones, your pacing trends, your fatigue patterns — detected from your data, not an age formula.
Train with a coach
Pre-run guidance, post-run analysis, weekly plans. A coach that knows your last 12 weeks as well as you do.
Knows your zones, not a formula’s guess
lope detects your real HR zones from race and training data — not age-based formulas. It adjusts as your fitness changes.
How we calculate zones →Spots gray zone drift before it costs you
61% of your easy runs in zone 3? lope flags it immediately and tells you exactly what pace to hold.
What the gray zone is →Coaching that fits your week, not a template
Pre-run guidance based on your fatigue and schedule. Post-run feedback that actually references what just happened. Weekly summaries that tell you what to change.
What lope sees in a run →Same run. Different conversation.
A coach that takes your data seriously.
Twenty-plus capabilities under the hood — most of them invisible to Strava. The depth is the point.
Per-activity intelligence
- Auto run classification — Easy, Long, Threshold, VO2max, Race, Recovery, Strides Learn more →
- Smart stride detection — catches the strides you didn't tag
- Route shape from your polyline — loop, out-and-back, or point-to-point
- Elevation by half — surfaces front-loaded vs back-loaded climbing
- Terrain-adjusted cardiac drift — separates fatigue from hills Learn more →
- Per-second zone distribution from raw HR streams
Personalization
- Smart HR zones — race-based LTHR, observed max HR, or age-predicted fallback Learn more →
- Long-run threshold scaled to your mileage — and learns from your overrides
- Goal-weighted training scores — 5K weights ≠ marathon weights Learn more →
- Units preference — paced everywhere in miles or kilometers
- Athlete notes — injury, sleep, equipment context the coach factors into every reply
AI brain
- Built on Daniels, Magness, Fitzgerald, and Canova methodologies
- Knowledge corpora for training science, injury prevention, race execution, and fueling
- Continuity across chats — builds on prior advice, flags ignored recommendations
- Pre-run briefings, post-run analysis, and weekly summaries with specific paces
- Daily workout suggestions tied to fatigue, schedule, and race phase
Cross-run analysis
- Gray-zone detection — flags when easy runs are drifting moderate-hard Learn more →
- 80/20 intensity-distribution check across your last 4 weeks
- Weekly mileage trend — flags 10%+ jumps before injury risk creeps in
- Zone-2 pace progression — same HR, faster pace = aerobic improvement
- Composite training-score trend — improving, stable, or declining
Built for self-coached runners with a goal race.
You train 4–6 days a week and log everything on Strava.
You're chasing a PR — a sub-3 marathon, a 1:30 half, a fast 5K.
You read your data, but wish someone would tell you what it means.
Not a couch-to-5K app. Not a plan generator. A coach that meets you where you are.