FORGE

The coach in your pocket.

FORGE is a free training app that builds your whole season — a marathon, 70.3, Ironman or century with the races on the way to the big one, the mountains, a strength block — reads your watch to review each week and propose the next, and keeps your training on your phone.

Free. No app store, no account needed.

Your whole season, planned.

Tell FORGE the race, the date and the races on the way. It works back from race morning — base, build, peak, taper — fits the hours you have, and plans around the weeks you're away and a race you've just finished. A marathon in January before a 70.3 in June gets its own build, taper and recovery, with the swims and rides kept going.

The Plan screen: the season's timeline with its races, and a Base week's sessions

Today, and the Coach's review.

HRV, resting heart rate and sleep score your readiness each morning, and Today says whether to push or go easy. Every Monday the Coach's review reads last week — sessions done against the plan, heart-rate drift on the long session, pace at the same heart rate, HRV, resting heart rate, sleep, how sessions felt — and proposes next week's change with the evidence behind it. You accept it, or keep the plan.

Today: readiness 71 from Garmin HRV, resting heart rate and sleep, with the day's sessions
Health: readiness and the last seven days of HRV, resting heart rate and sleep against your normal

Strength, set by set.

Warm-up and working sets, loads, rest and tempo, with cues for every move and pictures for the main lifts — inside the same plan as your long rides and runs, so lifting never fights the endurance work. Start a session and last time's loads are already there.

A strength session as the app writes it: warm-up, then back squat sets with loads, reps, RPE and rest
Starting a strength session, with last time's exercises and loads already filled in

Your watch, both ways.

Sessions go out to your watch. Finished workouts, sleep, resting heart rate and HRV come back. Garmin, COROS, Apple Watch, Polar, Suunto and Wahoo, through intervals.icu. Every activity gets its page: route, pace, heart rate, zones and splits, and the fitness line they add up to.

A run synced from a Garmin Forerunner through intervals.icu: stats and the route
The same run: pace, heart rate and elevation charts, heart-rate zones and splits

Fuel+.

Snap a meal or describe it, and get calories and macros against targets that follow the day's training — more carbs on the long days, protein held high on the rest days. Saved meals and typing it in by hand are free. Fuel+ is the photo and description estimates.

Fuel+ is $5 a month. Everything else in FORGE is free.

The Fuel screen: today's macro rings, Snap your plate, Describe it, My meals, and today's meals
Fuel+ · estimateLunch · 12:40
A chicken burrito on a plateSnap a photo or describe it
Chicken burrito

1,050 kcal · 48 g protein · 112 g carbs · 42 g fat

  • Flour tortillalarge310 kcal8P · 50C · 7F
  • Grilled chicken4 oz190 kcal28P · 0C · 8F
  • Cilantro rice & black beans1 cup260 kcal8P · 50C · 3F
  • Cheese & sour cream170 kcal4P · 2C · 16F
  • Guacamole & salsa120 kcal0P · 10C · 8F
Against today's targets: a heavy day, 7 g/kg carbs

Crowns and leagues with friends.

Weekly crowns for the longest ride, the biggest lift, the most vertical and more, and leagues with the people you train with — even when you train apart. Finished workouts post themselves, with kudos and comments; you choose who sees them.

This week's crownsResets Monday · 2 days left
  • Longest rideMaya R.84 mi
  • SquatTheo K.320 lb e1RM
  • VertPriya S.9,800 ft
Maya R.
RUN2h ago · Sat, Oct 10

Long run, 18 at marathon effort in the middle

Miles 6–14 at 7:50. Legs were there. Bring on taper.

Time
2h 24
Distance
18.0mi
Pace
8:00/mi
Avg HR
148bpm
143
Theo K.
STRENGTHYesterday · Fri, Oct 9

Lower body, heavy day

5 × 5 felt heavy but moved. Rest day tomorrow, long ride Sunday.

Time
52min
TSS
41
RPE
7/10
  • Back squat275 lb × 5e1RM 320 lb
  • Romanian deadlift225 lb × 8e1RM 285 lb
91

Sample posts. The athletes are made up.

Coaches program here, and get paid.

Coaches write a week in minutes, see what got done, and are paid through Stripe at the price they set, less a small platform share. Their sessions land on an athlete's Today like any other.

Your data stays on your phone.

Your plan, workouts and meals live on your phone, not on our servers. No account is needed to train. Make a free one if you want the community.

Built by an age-grouper training for Houston and Boulder 70.3.

How it works.

  1. Add FORGE to your Home Screen

    Under a minute, from your phone's browser. It opens full-screen and works offline.

  2. Answer a short survey

    Your goal, the date, the hours you have, the kit you own. FORGE builds the season from there.

  3. Train, and connect your watch

    Sessions go to your wrist. What comes back scores your readiness, tracks your form and, on Monday, feeds the Coach's review of last week. Accept its change, or keep the plan.

Free, except one thing.

Everything else is free. There is no plan tier, no trial clock and no card to enter.

Free

$0forever
  • Your whole season, with the races on the way
  • The Monday review
  • Strength, set by set, with pictures
  • Watch sync both ways
  • Crowns, leagues and the community
  • Coaching tools, for coaches and athletes
  • Meals typed in or saved by hand

Fuel+.

$5a month

Meal photos and descriptions turned into calories and macros, against targets that follow the day's training. A few free tries first. Cancel any time from the app.

Free tools, no app needed.

The numbers before a race or a block of training, with the coaching behind them.

Questions.

Is it free?

Yes. Plans, the watch connection, strength, the community and the coaching tools are free. The one paid feature is Fuel+ — meal photos and descriptions turned into calories and macros — at $5 a month.

Which watches work?

Garmin, COROS, Apple Watch, Polar, Suunto and Wahoo, through a free intervals.icu account: sessions out, finished workouts back. You can also import .FIT files or export a session by hand.

iPhone or Android?

Both. FORGE is a web app you add to your Home Screen, with no app store in between. It opens full-screen like any other app.

Does it work offline?

Yes. Your plan, logging and lifts work with no signal, which is how trailheads and gym basements tend to be. Fuel photos and the community need a connection.

Do I need an account?

No. Your training stays on your phone. Create a free account when you want the community, leagues or a coach.

Will it change my plan without asking?

No. Every Monday the Coach's review reads last week and proposes next week's change — a little more after a strong week, a hold after a mixed one, a cut when your numbers are off — with the evidence beside it. You tap Accept or Keep plan, and Undo is there while the week runs. There is a switch to apply reviews automatically if you'd rather; zone changes always ask first. One exception: a full Ironman with no race before it is still built the older way, so there the review reads your week but doesn't change it.

Can I race before my goal race?

Yes. Your goal race ends the season; add up to six races before it, each marked A, B or C. An A race — and any marathon, 70.3 or century — gets its own build, taper and recovery block. A B race is a tune-up: a lighter week around it, the race on its day. A C race takes the place of a hard session. A triathlete running a marathon on the way keeps swimming and riding through the running block. A full Ironman can have races before it too — a marathon in January, a 70.3 in June, the Ironman in October — but it can't be a race inside another season.

Can I use the calculators without the app?

Yes. The free tools — marathon pace and splits, Ironman and 70.3 finish time, heart-rate zones, race fueling and a pace converter — are plain web pages with no account and nothing to install.