How FormOS Works
From your first sync to race day - here's how AI transforms your training
Connect Your Device
Link your Garmin watch in one click. FormOS automatically syncs your workouts, heart rate data, sleep quality, and recovery metrics in real-time.
- Automatic workout sync
- HRV & sleep tracking
- 30-day historical backfill
Set Your Goal
Tell us about your race, target time, and available training hours. We'll build a plan that fits your life, not the other way around.
- Race date & distance
- Weekly hours available
- Blocked days & preferences
AI Generates Your Plan
Our AI analyzes your fitness level, goals, and preferences to create a personalized periodized plan—6 to 16 weeks for races, or ongoing for general fitness.
- Evidence-based periodization
- Sport-specific workouts
- Built-in recovery weeks
Train & Rate
Complete your workouts and tell us how they felt. Quick ratings on enjoyment and difficulty teach the AI what works for you.
- Auto-matched to plan
- Enjoyment & difficulty ratings
- Compliance scoring
AI Adapts Your Plan
Based on your feedback, recovery data, and performance trends, the AI regenerates upcoming weeks to optimize for both results and enjoyment.
- Weekly/bi-weekly regeneration
- Smart injury triggers
- Training load optimization
Achieve Your Goal
Show up to race day fit, fresh, and confident. You trained with a plan you actually enjoyed - that's the FormOS difference.
- Peak fitness on race day
- Proper taper
- Confidence from consistency
Ready to Transform Your Training?
Join athletes who train smarter with AI that learns what works for them.