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 Cycling plans with Keho Coach
Ride your event stronger
Plans for a sportive, gran fondo, gravel event or your first 100 km, in watts or heart rate, that adapt to your recovery. And statistics for every ride.
Choose your movement
Keho for cyclists
Hours that count, rides that fit your week.
Cycling plans are measured in time. Keho plans your hours, builds the long ride towards your event and fits the hard work around how you recover.
Tell Keho your event, your terrain, the days you can ride and how much time you have. Keho starts from your last four weeks of riding and builds from there, with the long ride and the event itself kept outdoors. When sleep, HRV or training load point to a tougher week, you get easier options, and a check-in for travel or a busy week adjusts the plan at once.
Every ride also feeds Keho’s statistics: totals and trends, heart-rate and power zones, climbs, cadence and training load and form. Add up to two yoga practices a week to any plan, placed around your long and hard days. Cycling plans are part of Keho Coach, $24.99 a year.
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Watts or heart rate
Targets from your FTP when you have one, otherwise a cycling heart-rate band, for every session.
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The long ride
Grows week by week towards the length of your event, with an easier week every fourth week.
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Sweet spot and threshold
Structured sessions that climb a ladder from shorter to longer efforts as the weeks go on.
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On your Apple Watch
Rides arrive on your watch with power or heart-rate alerts, indoors on the trainer days you choose.
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)
Progress, in perspective
See the change. Feel the confidence.
Keho turns your everyday effort into a story you can understand, and use to keep moving forward.
Your body, in focus
See what changed overnight, measured against what’s normal for you.
- 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
Clarity, right on cue
Your next best move is there when you need it, on your screen or with Siri.
Readiness
8 Go for it
Good to push today
Your session is on: Tempo intervals, 11 km.
Tempo intervals
“Hey Siri, how ready am I in Keho?”
Every way you move matters
See each sport clearly, and understand how it all adds up.
Sport split
- Run 18:48 h · 176.4 km · 19×
- Ride 4:05 h · 118.2 km · 3×
- Swim 2:06 h · 6.3 km · 3×
How this period’s training time divides across sports. Each bar is that sport’s share of the total.
Personal bests are put in perspective with official WMA age-grading tables.
Progress you can feel.
See the patterns behind the effort. Spot momentum early. Adjust before a good rhythm slips away.
Trends
Your training volume per week for the chosen metric: the quickest read on whether it’s building or fading. Tap a bar to inspect that period.
Distance covered in the rolling 90-day window ending at each point: the long-arc volume view that smooths out individual weeks.
Consistency is your superpower
Celebrate the rhythm you’re building, including the rest that makes it last.
Days trained 205 of 301
Active weeks 44 of 44
Longest streak 6d in a row
Every cell is one day: the darker it is, the more sessions you logged. Rest days are part of training; it’s the long empty runs that are worth noticing.
A plan that leads somewhere
Choose your goal. Keho Coach helps shape the road all the way to race day.
Riverside Half Marathon
10 weeks to go
Half marathonTarget 1:45:00Sunday, January 10
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 usDo I need a power meter?
No. With a power meter or a smart trainer, Keho sets targets in watts from your FTP. Without one, every session has a cycling heart-rate band instead, and very short efforts are ridden by feel.
Which cycling plans are there?
A dated event (a sportive, gran fondo, century or gravel race, on flat, hilly or gravel terrain), your first 50 km or first 100 km, and a rolling plan to get faster in four-week blocks. Every cycling plan comes with Keho Coach.
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
- Cycling training plan for a sportive, gran fondo or your first 100 km Hours, long rides and key sessions for your event, in watts or heart rate.
- Zone 2 training: what it is and how to find your Zone 2 heart rate What Zone 2 is, how to find your own Zone 2 heart rate, and how much of it you need.
- Strava and Apple Health: every Strava activity in Health, with deeper stats Every Strava activity in Apple Health, with statistics, readiness and plans.
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
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keho. Your personal coach, on iPhone
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