Run. Walk.
Make it yours.

Your recent activity tells a story: how often you move, how long sessions last and what training is familiar. Your profile adds the details a record cannot supply on its own — your experience, goals, available days and the time you can realistically give each session. Marco55’s dedicated AI coach uses these inputs together to develop a personal training direction.

The coaching workflow connects purpose, session structure, progression and recovery. It keeps the planning grounded in your starting point and practical limits. As completed activities and new information arrive, they become part of the context for the next planning cycle. This ongoing use of your records is what makes the plan develop with you.

You can open a planned session and see its structure and prescribed targets before heading out. Each week has a place in a broader four-week rhythm, giving your individual sessions continuity.

You do not need to call yourself a runner to benefit from a personal plan. Walking is a first-class choice in the running and walking profile. The starting point is the activity you choose, your current experience and the goal that matters to you.

For runners, recent activity and available time provide the same essential grounding. A personal goal can be about consistency, developing your training or preparing for a challenge; a race is not a condition of entry. Choose an honest starting point so the plan can reflect the person you are today.

Your running or walking plan has a four-week direction: three building weeks followed by a recovery week. Building is a planned progression relative to your starting point, available time and recent training. Recovery is part of that progression: a deliberate reduction in training demand, creating space before the next cycle.

1. Week 1

   Establish

   Begin from your current profile and recent activity.

2. Week 2

   Develop

   Continue the build with purposeful, structured sessions.

3. Week 3

   Consolidate

   Complete the building phase within your training limits.

4. Week 4

   Recover

   Reduce demand as a planned part of the cycle.

The four-week direction and the weekly delivery work together. Marco55 publishes the upcoming week on its recurring planning schedule, using the latest available information. That keeps the next sessions connected to what you actually did, rather than treating a month-old calendar as a fixed instruction.

A useful plan needs both direction and flexibility. Your profile defines available training days and maximum session length, while completed activities show what you actually managed. When your schedule or goals change, update those inputs. Marco55 incorporates them at the next scheduled planning cycle.

The aim is to preserve the overall progression while keeping the coming week connected to your circumstances. You do not need to manually reconstruct an entire programme. The recurring planning process carries the direction forward using the latest information it has.

A training session sits inside a wider day. Available sleep information, resting heart rate, HRV and recent activity can help explain how that day compares with your usual pattern. Marco55 brings these signals into your Wellness view alongside ongoing training analysis.

The useful question is often how several days fit together. For example, a run after several short nights carries a different context from the same session in an otherwise consistent week. Marco55 helps surface such patterns and recommendations, while making room for missing data and uncertainty. Wearable information supports perspective; it does not establish a medical diagnosis.

Complete your account, authorize the connections and finish your Wellness and training profiles. From then on, Marco55 runs a recurring cycle in the background. You do not need to request each analysis, rebuild each week or routinely move workout files between services.

1. Collect

   New activity and available Wellness records arrive through your authorized Intervals.icu connection.

2. Understand

   Marco55 updates its view of your training history, personal context and recent patterns.

3. Plan

   Your running or walking coach prepares the next scheduled training week within the four-week direction.

4. Deliver

   Planned sessions are published through Intervals.icu to supported connected apps and devices, where workout sync is available. Your workouts are waiting when it is time to train.

Train, let your connected devices record the activity, and return to your next session. The collection, analysis and planning loop continues without routine intervention. Keep your service authorizations active and update your profile when your goals or availability change; those updates inform the next scheduled planning cycle.

Once your Intervals.icu and supported service connections are configured, compatible planned workouts can appear in your training app or on your device. You can follow the session from your familiar training setup, record the activity and let the connected workflow bring the completed record back.

There is no routine need to download files, copy sessions or ask Marco55 to rebuild your calendar each week. Device support, workout type and provider settings determine what can be delivered; keep those connections active so the cycle can continue.

Your Wellness picture and your training plan belong in the same conversation. Marco55 brings ongoing insights, activity analysis and a personal cycling or running/walking coach into one membership. Choose the aerobic sport you want to focus on; your Wellness context stays alongside it.

The value is in the complete service: a profile-based plan, a recurring review of new information, clear explanations and workouts delivered through your connected services. One product brings these pieces together at an accessible membership price, with monthly and annual options and a long 28-day pilot to experience the workflow.