RunIntensity: Training Load

Beth Brady

In-app purchases

About this app

Your 40 miles this week hit like 55. RunIntensity is the running app that knows the difference.

Distance and pace don't tell you how hard a week really was. A hilly run in the heat, a tempo the day after a long run, an easy jog on tired legs — they all cost more than the mileage suggests. RunIntensity scores every run in Stress-Adjusted Miles (SAM), a five-factor training load model built from your pace or heart rate, body weight, terrain (elevation gain from Health Connect), surface and cumulative fatigue. Your weekly mileage becomes a weekly training load you can actually plan around.

TWO NUMBERS, ONE ANSWER EVERY MORNING
Readiness is a verdict, not a guess. RunIntensity reads the data your watch already writes to Health Connect and scores two things separately, each 0–100:

• Recovery — heart, nervous system and sleep. Built from HRV, sleep and resting heart rate against your own baseline. Snaps back overnight.
• Freshness — muscles, tendons and joints. How much of your recent training your legs have absorbed. Drops with a hard session and climbs back over hours or days.

Then it gives you one call: Ready, Steady or Recover. Ready only appears when both are high. Steady means one system is still catching up — quality is fine, cap the volume. Recover means rest is the workout. Recovered isn't the same as healed, and this is the running app that knows when you're overdoing it.

KNOW WHAT TO DO TODAY
Open the app and see your verdict, today's planned workout, your weekly training load budget and a one-tap start. A home screen widget, Quick Settings tile and launcher shortcuts keep the answer one glance away.

FREE FOR EVERY RUNNER
• Stress-Adjusted Miles — the real cost of every run
• Recovery, Freshness and a daily Ready / Steady / Recover verdict, with a 7-day Freshness replay
• Weekly SAM budget and training load charts
• Heart rate and pace charts for every synced run, with GPS route maps
• Training plans with periodized phases and race milestones, yours or your coach's
• Personal records and trophy case
• Shoe mileage tracking with replace-at targets
• Soreness log — spot patterns before you overdo it
• The peer-reviewed research behind every number. No black boxes.

WORKS WITH ANY WATCH
Automatic import from Health Connect — Samsung Health, Fitbit, Garmin, Pixel Watch, Galaxy Watch and more. Workouts, heart rate, elevation, HRV, resting heart rate, sleep and weight flow in on their own. No manual logging.

WEAR OS
Record runs from your watch with live heart rate, distance and pace, rate the effort when you finish, and see Recovery, Freshness and today's verdict on a tile and complication.

FRIENDS & THE BOARD — FREE
See how your friends are training, no subscription required. Their workouts and yours side by side, with reactions, comments, photos and route maps. Friends Mode is free for everyone, forever.

COACH BRADY — YOUR AI RUNNING COACH ($19.99/year)
An AI running coach that has actually read your training. Ask about your week, your race goal or how to handle a rough patch — every answer is grounded in your readiness, training load and workout history, and it can plan your week for you. Includes the web coach dashboard.

COACH MODE — FOR REAL COACHES ($39.99/year)
Everything in Coach Brady plus full athlete management: unlimited athletes and groups, side-by-side readiness and load comparisons, plans assigned to individuals or teams, and push notifications when athletes sync.

PRIVACY FIRST
All core calculations happen on your device. RunIntensity reads Health Connect data and syncs only what you choose to share to a secure backend. No ads. No analytics SDKs. No tracking. This is a training tool, not a medical device.

Built for runners by runners. Your easy pace is the anchor; everything else is measured against it.

What’s new

New 3D anatomy body: log soreness by tapping muscles, see Freshness for each muscle, tendon and bone, and what each workout loaded. Strength and plyo workouts can list exercises (sets, reps, side, load) so the body map reflects what you did. Readiness now grades Freshness in absolute terms with fast and slow recovery clocks. Training adaptation: race priority, taper suggestions, earliest hard session, Fitness/Form. HIIT imports, all workout types in week lists, fixes.