8 Go for it
Good to push today
2 since yesterday
HRV 18% above your usual; sleeping HR 3 under your usual.
Your session is on: Tempo intervals, 11 km.
Sleep Raising score 84
Vitals Raising favorable
Activity Neutral Optimal
New First 5K plan
Start running, one walk-run at a time
Keho’s First 5K plan builds from short runs between brisk walks to running the whole way in 10 weeks. Sessions on your Apple Watch, adjusted to how you recover.
Choose your movement
Your first 5K
Couch to 5K, with a coach that checks in.
The classic walk-run approach works because it is patient. Keho keeps it patient for you, and makes it easier on the days your body asks.
Pick your running days and Keho lays out ten weeks. Every session is short and clear, every week builds a little on the last, and every fourth week gives your legs a break. After a bad night, a busy week or when you are not feeling your best, tell Keho and the plan adjusts right away.
When you finish, Keho shows your first 5K next to every run that led to it, and your readiness each morning helps you decide when to go again. Ready for more? The First 10K plan takes 16 weeks to build from walk-run to 10 km.
-
Walk-run circuits
A brisk walk, then run and walk circuits. The runs grow from about 200 m to about 1.3 km, with short walks in between.
-
On your wrist
Each session goes to your Apple Watch, so you know when to run and when to walk without looking at your phone.
-
Gentle by design
Beginner limits stay in place: small weekly steps, an easier week every fourth week, and no catching up on missed days.
Meet Keho
Your next best move, made clear.
See how you’re recovering, how your training is landing, and what to do next. All in one calm, focused place.
Home
Tempo intervals 11 km
Last night
Sleep
7:42 h
Sleep score
84 of 100
HRV
78ms
overnight · SDNNResting HR
45bpm
last 14 daysActivity
Today
8,214 steps · 5.9 km
Active 1:12 h
Active kcal 486
Total kcal 2,140
Floors 9
Active time and calories from Apple Health: exercise minutes, active burn and your resting burn combined.
Heart rate · 43–124 bpm · avg 66
Your heart rate across the whole day, from every source that recorded it. Dips are rest, spikes are effort or stress. Scrub to read any moment.
- Move 486 / 600 kcal · 81%
- Exercise 38 / 30 min · 127%
- Stand 10 / 12 hr · 83%
Training
Workouts Progress Stats
All sports Run Ride Swim
List Cards Week Month
RunOct 28, 6:55 AM8.2 km6:13 /km · 0:51 h
RunIntervalsOct 27, 6:40 AM9.4 km5:25 /km · 0:51 h
RunLong runOct 25, 8:10 AM18.5 km6:03 /km · 1:52 h
RunOct 24, 8:30 AM7.6 km6:11 /km · 0:47 h
SwimOct 23, 6:15 PM2.1 km2:00 /100m · 0:42 h
RunTempoOct 22, 6:50 AM10 km5:12 /km · 0:52 h
RunIntervalsOct 20, 6:45 AM9 km5:26 /km · 0:49 h
RideOct 19, 5:30 PM31.8 km29.4 km/h · 1:05 h
Sleep
7:42 h 10:58 PM – 7:04 AM in bed
84 score of 100
Deep 1:12 h
Core 4:18 h
REM 2:12 h
Awake 0:24 h
The night’s stages in order: deep restores the body, REM the mind, and brief wakes between cycles are normal. Tap through for the full night.
- Sleep duration usual 6:50–8:05 h 7:42 h
- Resting heart rate usual 43–49 bpm 45 bpm
- Min HR asleep usual 40–46 bpm 41 bpm
- HRV (SDNN) usual 48–76 ms · above usual 78 ms
- Respiratory rate usual 13.1–15.0 br/min 13.8 br/min
- Blood oxygen usual 95–98 % 97 %
Coach
Today Week Plan
Thursday, October 29 Readiness 8 · Go for it
Tempo intervals 11 km
- Heart rate 160–171 bpm
- Pace 4:45–4:57 /km
- Estimated time about 1 h 1 min
- Distance 11 km
Sustained work at threshold raises the pace you can hold for an hour.
Send to Apple Watch
Mo Tu We Th Fr Sa Su
Easy / hard 85 / 15
- Readiness, 0 to 10 One number every morning, measured against your own baselines.
- The why, in plain words The signals that moved it, and by how much.
- One clear next step What today is for, down to the session your plan has ready.
- Sleep, vitals, activity See what pushed today’s score up, and what held it back.
- Your whole day, counted Steps, distance and floors, straight from Apple Health.
- Active time and energy Exercise minutes and calories, resting burn included.
- Heart rate, around the clock Every source on one timeline: rest, effort and everything between.
- Any day, one tap away Step back through your history, or jump straight to a date.
- Log, progress, stats Your sessions, your trends and your records, one swipe apart.
- Every sport, one log Runs, rides and swims from any watch that writes to Apple Health.
- List, cards, week or month Read your training the way you think about it.
- Knows what each session was Intervals, tempo or long run, read from the workout itself.
- Time asleep, not time in bed Wake-ups are left out, so the number means what it says.
- A score for every night Polar’s when you have one, Keho’s own when your watch doesn’t.
- Deep, core and REM How the night divided up, stage by stage.
- Vitals against your normal Heart rate, HRV, breathing and oxygen, each beside your usual range.
- Today’s session, from your plan Paces and heart rate from your own runs, not a template.
- Shaped by this morning Your readiness decides whether the session holds or eases off.
- Step by step on your wrist Send the session to Apple Watch in one tap.
- Life happens Unwell, a niggle or travelling: the plan pulls back for as long as you say.
Real screens with sample data. Tap the tabs on the phone to look around.
Made for real life
Everything that matters. In one place.
From how you feel this morning to how far you’ve come, Keho makes the picture clear.
8 Go for it
Good to push today
2 since yesterday
HRV 18% above your usual; sleeping HR 3 under your usual.
A good day for intervals or a long effort.
Sleep Raising score 84
Vitals Raising favorable
Activity Neutral Optimal
Each past day shows the score you woke up with; today’s updates as you train.
Fitness 57
Fatigue 74
Form -10
Fitness is your training load’s 42-day average, fatigue the 7-day; form is the balance you carried into today. Positive means fresh, around −10 to −30 means productively building. Estimated from each workout’s duration and heart rate (Banister TRIMP) across every source, all sports.
RunOct 28, 6:55 AM8.2 km6:13 /km · 0:51 h
RunIntervalsOct 27, 6:40 AM9.4 km5:25 /km · 0:51 h
Today
8,214 steps · 5.9 km
Active 1:12 h
Active kcal 486
Total kcal 2,140
Floors 9
Active time and calories from Apple Health: exercise minutes, active burn and your resting burn combined.
- Move 486 / 600 kcal · 81%
- Exercise 38 / 30 min · 127%
- Stand 10 / 12 hr · 83%
7:42 h 10:58 PM – 7:04 AM in bed
84 score of 100
Deep 1:12 h
Core 4:18 h
REM 2:12 h
Awake 0:24 h
The night’s stages in order: deep restores the body, REM the mind, and brief wakes between cycles are normal. Tap through for the full night.
- Sleep duration usual 6:50–8:05 h 7:42 h
- Resting heart rate usual 43–49 bpm 45 bpm
- Min HR asleep usual 40–46 bpm 41 bpm
Thursday, October 29
7:04
Readiness 8 · Go for it7:04 AM
Good to push today
HRV 18% above your usual; sleeping HR 3 under your usual. Your session is on: Tempo intervals, 11 km.
Readiness
8 Go for it
Good to push today
Your session is on: Tempo intervals, 11 km.
Tempo intervals
Readiness
Good to push today
HRV 18% above your usual; sleeping HR 3 under your usual.
Tempo intervals · 11 km
Keho Coach
A personal coach that listens to your body.
Keho Coach builds your running plan around your race or your first 5K, puts each run on your Apple Watch, and offers easier options when sleep, HRV or training load say so. You decide.
Your week, shaped around you Daily guidance and a plan that flexes with your recovery
Tuesday, Oct 27 Hill repeats 8 km · 9 × 250 m
Wednesday, Oct 28 Easy run 6 km
Thursday, Oct 29 Tempo intervals 11 km · 3 × 2 km Today
Friday, Oct 30 Rest A day off. Recovery is where the training lands.
Readiness has read protect on 3 of the last 5 mornings. A gentler day now protects the week. Oct 22 · accepted
You moved a session. Oct 15 · applied
Your morning guidance One clear next step, built around what’s normal for you
Readiness 8 · Go for it7:04 AM
Good to push today
HRV 18% above your usual; sleeping HR 3 under your usual. Your session is on: Tempo intervals, 11 km.
8 Go for it
Good to push today
2 since yesterday
HRV 18% above your usual; sleeping HR 3 under your usual.
Your session is on: Tempo intervals, 11 km.
Sleep Raising score 84
Vitals Raising favorable
Activity Neutral Optimal
A quiet heads-up, before you feel it Notice meaningful changes in your overnight signals early
Overnight vitals6:52 AM
2 of your vitals were outside their usual range last night (resting HR, breathing rate). Often just a late meal, alcohol, a hard day or the start of a cold. See how you feel.
- Sleep duration usual 6:50–8:05 h 7:05 h
- Resting heart rate usual 43–49 bpm · above usual 53 bpm
- Min HR asleep usual 40–46 bpm 45 bpm
- HRV (SDNN) usual 48–76 ms 52 ms
- Respiratory rate usual 13.1–15.0 br/min · above usual 16.4 br/min
- Blood oxygen usual 95–98 % 96 %
Your week, made meaningful See the work, the recovery, and the momentum taking shape
71 Load balance 5/7 days in the band
86 Sleep 6/7 nights
78 Body vs your 60-day baseline
Sessions 5
Time 5:42 h
Distance 42.3 km
Climbing 320 m
Energy 2,140 kcal
↑ 12% vs your typical week (5:05 h over the last 4 weeks)
Recovery, understood
Recovery is how you come back stronger.
Wake up with a clearer sense of what your body needs. Keho turns the night into guidance you can trust.
- Sleep in context, so one night never tells the whole story.
- Overnight signals, so you can notice when your body needs more care.
- Progress with room for rest. Because recovery is part of showing up.
7:42 h 10:58 PM – 7:04 AM in bed
84 score of 100
Deep 1:12 h
Core 4:18 h
REM 2:12 h
Awake 0:24 h
The night’s stages in order: deep restores the body, REM the mind, and brief wakes between cycles are normal. Tap through for the full night.
Each bar is one night against your goal: short nights dip below the line, extra sleep banks above it. Nights without data are left out, never counted as debt. A little debt is normal. It settles with a few ordinary nights.
Regularity
Bedtime 11:04 PM ± 0:28 h
Wake 7:02 AM ± 0:21 h
Typical times over the visible range; ± is the night-to-night variation.
Privacy, built in
Your body is personal. Your data should be too.
Keho makes sense of your health data on your iPhone, not ours. You get the guidance you came for, without giving up what’s personal.
- No account required. Start with your data, not another profile. There’s no Keho account to create.
- Built for your iPhone. Your insights are created on the phone in your hand, where they belong.
- You stay in control. Choose what Keho can use in Apple Health. Change your mind whenever you want.
- Private by design. Your health data is not sent to Keho. There’s no health-data cloud to protect.
Good to know
A few things before you begin.
Everything you need to feel good about getting started. Still have a question? We’re here.
Talk to usI have never run. Is the First 5K plan for me?
Yes. It starts with a brisk walk and short run segments of about 200 m between walks, and grows them step by step to around 1.3 km before you run continuously. If you have a heart condition or another health problem, or haven’t exercised in a long time, check with a doctor first.
What does it cost?
The First 5K plan is a single purchase of $3.99 that adapts until the plan ends, and you can read week 1 before you buy. Keho Coach includes it along with every other running, cycling and yoga plan for $24.99 a year.
Which Polar devices work?
Any device that syncs to a Polar account, including the Vantage, Pacer, Grit X, and Ignite families, Verity Sense, and H10 and H9 straps. Connect once through Polar’s official API. No pairing required.
Does my health data leave my phone?
No. Keho processes readiness and statistics on your iPhone. Your health data stays in Apple Health and local app storage; there is no Keho account or server holding your biometrics.
Will Keho import my old history?
Yes. Export your Polar history and Keho can bring in years of workouts, sleep, heart rate, routes, and more. The import runs entirely on your iPhone as part of Polar Sync.
How is this different from WHOOP or Oura?
Keho works with the devices you already use and keeps your health data on your phone. It gives you personal guidance and long-term perspective without asking you to buy another wearable.
Do I have to take out a subscription?
No. Core statistics are free forever. Keho Coach unlocks every running plan with a yearly subscription, and single plans can be bought one at a time. Polar Sync includes a free month, then offers a yearly plan or a one-time purchase. Prices are shown clearly in the app before you buy.
How does the sync keep running?
Connect once and Keho works quietly in the background when iOS allows, overnight and whenever you open the app. It is designed to keep Apple Health up to date without duplicate entries.
Is there an Android version?
Not today. Keho is built around Apple Health and on-device processing, so it is available for iPhone only.
Is the coaching medical advice?
No. Keho offers personal guidance from your own data. It is not a medical device or a replacement for clinical advice, and it stays quiet when there is not enough data to be confident.
Keep reading
- 5K training plan that adapts to your recovery From walk-run to a new 5K best, with a plan that adapts to how you recover.
- Running pace calculator: pace, time and distance Any two of distance, time and pace give you the third, with race splits.
- Running app for Apple Watch: adaptive plans, stats and readiness Plans from first 5K to marathon, running statistics and a daily readiness check.
Start today
Train with confidence. Starting tomorrow morning.
Download Keho, connect your watch, and wake up knowing what your body needs next. It’s personal, private, and ready when you are.
iPhone · iOS 18 or later · works with Apple Watch, Polar and the Apple Health data you choose to share
Scan to discover Keho
on the App Store
keho. Your personal coach, on iPhone
Download