PacePilot

PacePilot — your AI cycling coach: personalised, periodised training plans that adapt to your recovery, schedule and goals.

The training plan that adapts to your life.

A WorldTour-grade coach in your pocket. Every single day.

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Workouts export to your training platform & head units

ZwiftMyWhooshRouvyFulGazTrainerRoadIndieVelo
GarminWahooHammerhead

Syncs your rides and recovery from

intervals.icuWhoopApple Health

iOS app coming soon

Coming soon to theApp Store

The coach

Meet Elena — your AI coach with a sports-science backbone.

Every rule, every guardrail, every progression curve is grounded in peer-reviewed sports-science research — from Andrew Coggan's training-stress model to Stephen Seiler's polarised-training principles and Issurin's block-periodisation framework. The protocols that produce WorldTour podiums, applied to your week.

Dr. Elena Voss

Former Dutch pro cyclist turned coach, with a PhD in exercise physiology from Maastricht University. Three years as a performance analyst inside a WorldTour pro team before going independent.

"The data tells you when to push and when to rest. Most athletes get both wrong."

01

Adaptive, conversational coaching

Elena AI

Every morning Elena reads your recovery, your last ride, and your week. She adjusts today's session before you start it. Ask her questions in chat, modify sessions in plain English, get explanations — not just numbers.

02

Periodised plans with sports-science guardrails

Smart Schedule

Every plan passes through code-level guardrails — no back-to-back hard sessions, no acute-load spikes, age-adapted spacing for athletes at every life stage. The same protocols pro coaches use, enforced automatically.

03

Adaptive overload that closes your gaps

Progression Engine

Elena reads your full power profile — peak watts across five seconds, one minute, five minutes, and your FTP — and prescribes the workout chain that targets your weakest zone. She counts your clean sessions and only steps you up when the data says you've mastered the current block. No guessing, no plateaus.

Real weeks. Real coaching decisions.

Bad sleep. A meeting that ran long. A group ride that turned into a race. Here's what today's tools do with weeks like that — and how Elena handles them.

You had a brutal week at work.

Today's tools

Your template app still wants 4×8min threshold tomorrow. You skip. Next week, same prescription — no learning.

Elena

Elena reads how you're recovering, drops tomorrow to Z2, and protects the key session for Saturday when you're fresh.

You slept three hours.

Today's tools

TrainingPeaks shows your HRV crashed — but the calendar still says VO2max at 6am. You decide on the bike.

Elena

Elena saw the recovery score at 28%, swapped today to active recovery, and explained why in plain English.

Your group ride turned into a race.

Today's tools

Saturday was supposed to be Z2 endurance. Now you're cooked — and the plan can't tell the difference.

Elena

Elena reads the actual TSS and IF from your ride, recognises the unplanned stimulus, and rebuilds the rest of the week.

You want to peak for one specific event.

Today's tools

Template apps offer a generic 12-week build. A human coach costs €300/month and emails back tomorrow.

Elena

Elena periodises your plan to your event date, your hours, your terrain — and adjusts every week as your form develops.

Real coaching that reads your week. Every single day.

Inside the app

What training looks like.

9:41● ● ●

Today

Tuesday, 16 June

VO2max

3 × 3min

@ 115% FTP · 4min recovery

330W

Target

56

TSS

52m

Duration

Intervals

Warm-up ramp10 min · 55→75%
Opener primer1 min · 105%
Easy spin2 min · 50%
Sprints · 3 × 15s@140%, 2m recover
Easy spin3 min · 50%
Block 1 · 3 min330W (115%)
Recover4 min · 55%
Block 2 · 3 min330W (115%)
Recover4 min · 55%
Block 3 · 3 min330W (115%)
Recover4 min · 55%
Cool-down8 min · 55%
Start Workout

Workout structure

Every interval, ramp, and recovery laid out in the format your trainer reads.

9:41● ● ●

Analytics

Last 90 days

Fitness curve

FTP265W→290W+25W · 8wk

Fitness

68

↑ +16 / 6wk

Fatigue

76

Holding

Form

−8

Building

FitnessFatigue

Weekly TSS

Power curve · best

+12W vs prev

1180W

5s

420W

1min

325W

5min

290W

20min

4rides555TSS7.2h72%recov
Elena

Form is recovering — one more strong week and you'll be ready to test.

Your fitness, tracked

Watch fitness build, fatigue settle, form sharpen — week by week. Honest numbers from your actual rides.

9:41● ● ●

Saturday

13 June 2026

GroupOutdoor

Standert
Fast & Friendly

96 km · 2h 55m moving

228W

Avg power

182

Load

79%

Intensity

Power · HR2h 55m
PowerHRDrift +3.2%
148 HR3.2 W/kg1,820 kJ
Elena

Elena

"Big day on the road. 79% IF means upper Z2 with surges — let's make Sunday a real rest day."

Day summary

NP, IF, TSS — and Elena's one-line read on how the day fits the week.

9:41● ● ●
Elena

Elena

Your AI coach · online

Recovery is 38% this morning — green-yellow border. Want me to soften tomorrow's VO2max session?

Elena · 7:42

Yeah, didn't sleep well. Move it to Thursday?

7:43

Done. Today becomes Z2 75min, VO2max moves to Thu (HRV should be back). I kept Sat's group ride intact.

Plan updated

Elena · 7:43

Ask Elena anything…

↑

Elena chat

Ask in plain English. She reads your recovery and rewrites the plan.

9:41● ● ●

Route · GPX

Forecast

Teide Loop

121 km · 2,320 m climb · Sat 09:00

TeideN18 km/h NE
Elevation2,352 m peak

Predicted pacing

Km 0–25 · Z2 warm-up, 200W~45m
Km 25–60 · Tempo climb, 250W~1h 45m
Km 60–75 · Teide push, 270W~55m
Km 75–121 · Descent + Z2 home, 180W~1h 30m

Fueling plan

🥣Pre-ride · 90g carb breakfast−2h
⚡On-bike · 70 g/h + 750 ml/h4h ride
🧪Bottle refill at km 65Teide summit
🧂Electrolytes · 600 mg sodium/hHot day
ElenaNE tailwind on the climb, headwind on the descent — I've dropped your km 90–110 targets 5%. Aim for 280 g carb total in the bottles.

Race-day strategy

Upload a GPX. Elena drafts segment power targets, per-hour fueling, and bottle stops — weather-aware.

How it works

1

Connect your health & training data

Sleep, heart-rate variability, resting heart rate, recovery score, training stress — Elena reads your full health picture every morning to decide whether today calls for the planned workout, a lighter session, or full rest. intervals.icu for rides, Whoop for recovery, with more wearables coming. The healthier you train, the faster you progress.

2

Set your goal

FTP increase, gran fondo, race day, or just stay fit. Elena periodises a multi-week plan from base through peak with the right recovery cadence.

3

Train and adapt

Each morning Elena reviews your data and adjusts. Tired? Today gets lighter. Crushed it? You graduate to the next block. Real coaching, every day.

What Elena actually builds for you.

Elena starts from a periodised template and tunes every parameter to you — your FTP, your goal, your available hours, your recent training, your recovery state. Then she rebuilds it weekly as your data evolves. Here's the starting shape.

FTP-focused

FTP Builder

12-17 weeks · 400-500 TSS/wk

Progressive base → build → peak targeting a measurable FTP gain. Periodised intensity, embedded test weeks, code-enforced spacing between hard sessions.

Low volume, high intensity

Time-Crunched Cyclist

8-12 weeks · 250-350 TSS/wk

For 4-6 hours a week. Polarized sessions packed efficiently, with strict recovery enforcement so the limited volume actually adapts.

Event-specific

Gran Fondo Prep

12-16 weeks · up to 650 TSS/wk peak

Built backwards from your event date. Long-ride progression, climbing simulation, fueling protocol, race-week taper. Upload the route's GPX for weather-aware pacing.

Your plan can adapt for "Stay Fit" maintenance, return-from-break, recovery weeks, FTP testing — Elena picks the structure that fits your goal and rebuilds it when life shifts.

Why not the others?

Template apps lock you in. DIY platforms hand you raw data. Human coaches cost a fortune. We sit in the middle — and we think it's the right place.

Template appsDIY platformsHuman coachUs
Personalised to you
Adapts daily
weekly
Sports-science guardrails
partial
Knows your recovery
Under €20/month

Built by an athlete, for athletes

I built this because I'm in it.

I'm a 43-year-old masters cyclist with a job and a family. I tried coaching myself with ChatGPT — pasting in screenshots, hoping it would remember last week. It never did, so I built something that actually knows me.

I'm the first athlete on it — running my own plan and betting my training on the numbers below.

0 → 0

VO2max (7 weeks)

+0W

FTP gained · ~1.4W/wk

0wk

Current plan

That's ~1.4W per week — above the ~1W/week a trained cyclist typically gains.

One plan. Everything included.

No tiers. No upsells. Cancel anytime.

€16.99/month

14-day free trial · No card required

MonthlyAnnualSave 17%
  • Periodised plans from base to peak, built around your goal — and rebuilt automatically when you skip or move a session
  • Elena explains your data and modifies sessions in plain English
  • Recovery-aware coaching via your wearable, such as Whoop or Apple Watch
  • Code-enforced safety guardrails — no back-to-back hard sessions
  • Honest power and training-load numbers — recomputed from your raw device stream, not a platform's smoothed estimates
  • Weather-aware route pacing from any GPX you upload
Start your 14-day trial

Frequently asked

Do I need a power meter?
Indoors, yes — a smart trainer (which broadcasts power) or a power meter. Every structured session is built around power (% of your FTP), so it's essential there. Outdoors it's ideal but not essential — without one, training load is estimated from heart rate and Elena coaches accordingly. Power is what drives NP (normalised power), IF (intensity factor), TSS (training stress score) and the load curves.
Does it work with Zwift, TrainerRoad or other indoor apps?
Yes — PacePilot builds the plan, you ride it wherever you like. Connect intervals.icu once and your planned workouts sync automatically to Zwift, MyWhoosh, Rouvy and your head unit — no files to shuffle. Prefer to do it by hand? Export any workout as a .zwo (Zwift) or .mrc/.erg file and load it into Zwift, Rouvy, MyWhoosh, FulGaz, TrainerRoad and most indoor training apps.
Can it plan pacing for a route or race?
Yes. Upload a GPX route and PacePilot gives you a segment-by-segment pacing strategy — weather-aware, so the plan changes if there's a headwind on the third climb. Review your plan in the app before you ride — ideal for race-prep and hard event days.
How does it use my recovery and Whoop data?
Each morning PacePilot reads your recovery — HRV, resting heart rate and sleep from Whoop or Apple Health — and adjusts today's session before you start it. A hard interval day becomes endurance if you're under-recovered, so you keep progressing without digging a hole.
What if I don't have a Whoop?
You can use the app without one — the core coaching works from ride data alone. For recovery-aware coaching (HRV — heart-rate variability, resting heart rate, sleep) you just need a data source: connect a Whoop, or on the iPhone app pull the same metrics from Apple Health — so an Apple Watch, Oura, Garmin or anything that writes to Apple Health works too. One caveat: Garmin syncs resting heart rate and sleep to Apple Health but not HRV, so a Garmin gives partial recovery data.
Can I pause or cancel anytime?
Yes, both — no lock-in. Cancel whenever you like and keep access until the end of the period you've paid for. Just taking a break — injury, holiday, off-season? Pause instead: billing stops, all your data and training history stay exactly where they are, and the day you unpause, Elena rebuilds your plan from that point. You're never paying for a plan you can't ride.
Is this only for elite athletes?
No — it's built for anyone who wants to improve through structured training, from your first power-meter season to decades on the bike. And unlike most training apps, PacePilot actively coaches to your age: recovery needs, how fast you can safely build fitness, and how hard to go all shift with the years. So a 25-year-old and a 55-year-old progress on genuinely different curves — both safely. Masters athletes get coaching built for them, not a one-size-fits-all template.
Which head units does it work with?
Head units that pull your planned workouts from intervals.icu — Garmin, Wahoo, Hammerhead Karoo and Suunto.
Does it work for outdoor rides?
Yes. Structured sessions sync to your head unit (via intervals.icu), so you can ride the workout outside and follow the targets on your bike computer — and the completed ride syncs back for analysis.
Should I connect Strava, or my device directly to intervals.icu?
Connect your ride source — Garmin, Wahoo, Zwift, MyWhoosh — directly to intervals.icu. A direct connection gives PacePilot the full ride file (second-by-second power and heart rate), which is what powers per-interval analysis, planned-vs-actual, and Elena's post-ride breakdown. Strava works too, but a ride that reaches intervals only through Strava arrives as a summary — Strava's terms block the detailed data from being passed on — so it still counts for load and totals, just without the interval-by-interval detail. If you connect both, we automatically use the direct copy and ignore the Strava one, so there are no duplicates.
What if I get sick or skip a workout?
Elena adapts. She knows the difference between a sick day, a tired day, and a motivation skip, and adjusts the plan accordingly. No catch-up overload.
How much does it cost?
€16.99 per month or €169 per year, with a 14-day free trial — no card required, and you can cancel anytime. For comparison, a human cycling coach typically costs €200–300 a month.
How is this different from a human cycling coach?
A human coach is expensive (€200–300/month) and replies tomorrow. PacePilot gives you WorldTour-grade coaching logic that reads your data and adapts today's session in real time, every morning — for the price of a couple of coffees. Sports-science guardrails are enforced in code, so the plan is always safe.
How is this different from TrainerRoad or Stride?
Template apps give you a frozen calendar. We give you a coach that reads your data every morning and changes today's session if your body needs it. Sports-science guardrails are enforced in code — no algorithm-generated overtraining.

Train smarter. Get fitter. Without burning out.

14-day free trial. No card required. Cancel anytime.

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