WattsUp

The AI coach that plans your rides and what you eat.

Your training app and your nutrition app in one. WattsUp plans your rides and what to eat each day and on every ride, and its AI coach answers with your whole history in mind: every ride, every meal and how you recover. With a power meter or just a heart rate monitor.

WattsUp for iPhone Coming soon to the App Store
Brings this screen to the front.

Sound familiar?

What holds most riders back, and what WattsUp does about it.

  • Running out of energy on long rides?

    WattsUp tells you how many grams of carbs to eat every hour, right next to every ride in your day.

    This morning’s endurance ride in WattsUp, with its fuel: about 50 g of carbs an hour, 88 g in total.This morning’s endurance ride in WattsUp, with its fuel: about 50 g of carbs an hour, 88 g in total.

  • Never sure if it’s too much or too little?

    Your form shows if you’re overdoing it or have room for more, and your plan builds your load from there.

  • Your week changed again?

    Tell your coach about the exam, the trip or the rainy weekend. Your plan adapts and carries on.

  • No power meter?

    Every interval gets a heart rate target from your threshold heart rate, and your training load comes from your heart rate too.

    A sweet spot workout with heart rate targets: a 12-minute warm-up up to 114 bpm, then 15 minutes at 141 to 158 bpm.A sweet spot workout with heart rate targets: a 12-minute warm-up up to 114 bpm, then 15 minutes at 141 to 158 bpm.

  • Want to lose weight without losing power?

    Pick a goal and WattsUp adjusts your calories day by day: less where you can spare it, enough to ride well where it counts.

    The goals in WattsUp: lose weight fast or gradually, maintain weight, lean bulk or bulk.The goals in WattsUp: lose weight fast or gradually, maintain weight, lean bulk or bulk.

  • A training app and a food app?

    WattsUp is both: your training and your food in one place, with one coach that sees them together.

    Today’s targets in WattsUp: 1391 of 2696 kcal, with carbs, protein and fat.Today’s targets in WattsUp: 1391 of 2696 kcal, with carbs, protein and fat.

Built for how you ride

From your first structured plan to racing every weekend.

Peak for the races that matter

Plan your season around A, B and C races, with a taper before the big ones. Train in watts, chase your power records and fuel race day properly.

  • Race priorities, with a taper before your A races
  • Power zones and your best power from 5 seconds to an hour
  • Race-day fuel from 90 up to 120 g of carbs an hour

Finish your big ride strong

A plan towards your date, long rides that build week by week, and exactly what to eat and drink on the day.

  • A plan in phases towards your event
  • Carbs, fluid and sodium per hour for every long ride
  • Your coach adjusts the plan when life gets in the way

Get fitter at your own pace

Your first structured plan, built around the hours you have. Week by week you see your fitness grow, and your food keeps up with it.

  • A plan for the hours you have
  • Works with just a heart rate monitor
  • Runs, swims and gym sessions count too
The Power curve screen: your best power ever, with records from 5 seconds to an hour.The Power curve screen: your best power ever, with records from 5 seconds to an hour. The My plan screen: Spring Classic Sportive, 7 weeks to go, with the phases of the plan.The My plan screen: Spring Classic Sportive, 7 weeks to go, with the phases of the plan. A planned sweet spot session with heart rate targets: three 12-minute intervals at 141 to 158 bpm.A planned sweet spot session with heart rate targets: three 12-minute intervals at 141 to 158 bpm.

An AI coach you can just ask

Ask it anything about your training, your food or your recovery, in your own words, whenever it suits you.

  • It changes your plan for youIt builds whole training weeks, and adds, moves or changes single sessions, then tells you what it changed.
  • It explains its numbersAsk how it got to an answer, and it walks you through it with your own rides and meals.
  • Send it photos and filesA screenshot of a workout, a lactate test or a route file: it reads them and answers.

My long ride on Saturday will be about 3.5 hours with a few climbs. How much should I eat and drink during it?

For a 3.5h endurance ride with some climbing, here’s your plan:

  • Carbs: about 70 g per hour, roughly 245 g total. Split as a 2:1 glucose:fructose mix (gels plus a sports drink work well), around 163 g glucose and 82 g fructose over the ride.
  • Fluid: about 700 ml per hour.
  • Sodium: about 800 mg per hour, so pick an electrolyte drink or add salt tabs if your mix doesn’t already have that much.

Start fuelling early, don’t wait until you’re on the climbs. A gel or a few sips of drink every 15-20 min keeps it steady rather than one big hit. If it’s warm out, let me know and I can adjust the fluid and sodium.

I can’t train tomorrow, I have an exam. Can you move tomorrow’s session?

Done, I moved your sweetspot session (3×12 min, 1h) from Tuesday to Friday.

One thing worth flagging: your TSB is at -23 right now, which is quite fatigued, and there’s already a suggestion on your Wednesday recovery ride to turn it into a full rest day instead. Shall I apply that too, so you go into Friday’s sweetspot and Saturday’s long ride a bit fresher?

Can you put together a pre-ride snack I can make in five minutes?

Plenty of carbs left today (257 g) and you’ve already ridden this morning, so I’ll keep it quick and easy on the stomach.

Banana with toast · 255 kcal · 52 g carbs · 7 g protein

  • 60 g wholegrain bread
  • 120 g banana

Why: quick, easy-digesting carbs for energy on the bike, no fat or fibre to slow you down. No bowl, no cooking, five minutes tops. You’ll find it saved under My Meals for one-tap logging.

My left knee hurts on long climbs. Keep that in mind.

Got it, I’ve noted that your left knee bothers you on long climbs. I’ll keep that in mind for pacing on climbs and cadence choices (a bit higher cadence, lower force, is usually easier on the knee than grinding a big gear).

A couple of things worth checking on this: has it been happening for a while, and have you had it looked at? If it’s recurring or sharp, it’s worth seeing a physio, especially with a hilly gran fondo coming up. In the meantime I’ll steer away from heavy low-cadence force work and watch for it in climbing-heavy sessions.

RememberedLeft knee pain on long climbs.

It notices what you’d miss

Your coach reads your whole history: every ride, your power, your form and what you ate. Ask what stands out, and it tells you.

  • Freshness

    What is my biggest limiter right now?

    Right now your biggest limiter isn’t your power, it’s your freshness. Your TSB sits at -23 (CTL 71, ATL 92), which means you’re carrying a lot of fatigue from three solid weeks (10+ hours, 480-630 TSS). Your recovery today still looks decent (score 81), but that TSB level means your legs won’t give you their best numbers until you dig out of that hole.

    The Form card in WattsUp: building, form minus 23, fitness 71, three higher than four weeks ago.The Form card in WattsUp: building, form minus 23, fitness 71, three higher than four weeks ago.

  • Power profile

    What does my power curve say about me as a rider?

    Your curve tells a clear story: you’re a punchy rider with a strong sprint rather than a pure diesel engine.

    The shape (big top-end, more moderate sustained power) fits a puncheur profile: you’ll do well on rolling terrain, in punchy efforts, bridges and sprints, and in races with repeated short hard efforts rather than long steady climbs or flat time trials.

    The power curve in WattsUp: the best power from 5 seconds to an hour, falling from about 760 W to about 250 W.The power curve in WattsUp: the best power from 5 seconds to an hour, falling from about 760 W to about 250 W.

  • Long rides

    Do my long rides show any signs of fading in the second half?

    Good news: your two most recent long rides (26 Sept and 3 Oct) held up well in the second half, average watts stayed within a few watts of the first half and heart rate stayed “stable relative to power”, no real drift.

    The bigger flag across all three rides: you logged 0 g of carbs eaten despite needing roughly 60 to 70 g per hour for a 4-hour ride at that intensity. That’s the most likely reason for any fade, and it’s a risk for your longer rides as the sportive gets closer. I’d start fuelling from the first hour, even on training rides, so your gut gets used to it before race day.

    A ride in WattsUp with its fuel: about 50 g of carbs an hour, 88 g in total.A ride in WattsUp with its fuel: about 50 g of carbs an hour, 88 g in total.

Everything around the ride, in one app

Six screens you’ll use every week.

  1. Your day at a glance: what’s left to eat today, how well you recovered, and every ride with what to eat on the bike.

    The Overview screen: today’s calories and macros, recovery, HRV and sleep, and this morning’s ride with the carbs to eat while riding.The Overview screen: today’s calories and macros, recovery, HRV and sleep, and this morning’s ride with the carbs to eat while riding.

  2. Each interval with its target and the cadence to hold, a note from your coach on why it’s in your plan, and what to eat during it.

    A planned sweet spot session: a coach note, about 60 g of carbs an hour, and a chart of three 12-minute intervals at 218 to 231 W.A planned sweet spot session: a coach note, about 60 g of carbs an hour, and a chart of three 12-minute intervals at 218 to 231 W.

  3. Search millions of foods, scan a barcode or add your own. Every meal counts towards today’s targets, so you see what’s left for dinner.

    Breakfast in WattsUp: rolled oats, Greek yogurt, a banana and blueberries, with calories and macros, and a search field with a barcode scanner.Breakfast in WattsUp: rolled oats, Greek yogurt, a banana and blueberries, with calories and macros, and a search field with a barcode scanner.

  4. Your recovery score, heart rate variability, resting heart rate and sleep stages, next to the training that caused them.

    Recovery and sleep come from your watch through Apple Health.

    The Sleep screen: a month of sleep stages per night, deep, REM, light and awake, with an average of 7 hours 35 minutes.The Sleep screen: a month of sleep stages per night, deep, REM, light and awake, with an average of 7 hours 35 minutes.

  5. Every ride adds to your fitness and your fatigue. See your weekly load and whether you’re building or fresh, all the way to your event.

    The Form screen: three months of fitness and fatigue, fitness 71 and fatigue 92, and form minus 23: building.The Form screen: three months of fitness and fatigue, fitness 71 and fatigue 92, and form minus 23: building.

  6. When a ride comes in, WattsUp asks what the numbers don’t show. One tap and your coach picks it up, with the rest of your week in mind.

    A sheet after the morning ride with its duration, power, training load and heart rate, a field for how it felt, and a button to discuss it with the coach.A sheet after the morning ride with its duration, power, training load and heart rate, a field for how it felt, and a button to discuss it with the coach.

Make it yours

Set it up for how you ride and how you eat. Everything else, just tell your coach.

  • Your goal

    A race, a sportive or simply getting fitter, towards your own date.

    Spring Classic Sportive

  • Your week

    Tell your coach which days you can ride and how many hours you have.

  • Your level

    Beginner, intermediate or advanced: how fast your load builds.

    Intermediate

  • Watts or heart rate

    Train with a power meter, a heart rate monitor, or both.

    FTP 248 W

  • Your food goal

    Lose weight, stay where you are or build muscle.

    Maintain weight

  • Your gut

    Up to 70, 90 or 120 g of carbs an hour on the bike.

    Trained gut

Tell it how you like to train

I prefer to do my intervals indoors on weekdays and my long ride outside on Saturday. Keep that in mind when you plan.

Got it, I’ll keep that in mind: weekday intervals on the trainer, Saturday long ride outside.

RememberedPrefers interval sessions indoors on weekdays; long ride outdoors on Saturday.

Up and running in three steps

A few minutes to set up, then WattsUp plans around you.

  1. Tell WattsUp about you

    Your weight and height, your FTP or threshold heart rate if you know them, and your goal. It takes a few minutes.

    The Training settings in WattsUp: an FTP of 248 W and a threshold heart rate of 168 bpm, with the power zones that follow from them.The Training settings in WattsUp: an FTP of 248 W and a threshold heart rate of 168 bpm, with the power zones that follow from them.

  2. Get your plan and your targets

    WattsUp builds your plan towards your date and sets your targets for today.

    The My plan screen: the Spring Classic Sportive on 23 November, 7 weeks to go.The My plan screen: the Spring Classic Sportive on 23 November, 7 weeks to go.

  3. Ride, log and check in

    Bring in your rides and log your meals. Everything updates as you go, and your coach is a message away.

    The Trends screen: form building at minus 23, 82 TSS so far this week, and a best 20 minutes of 262 W.The Trends screen: form building at minus 23, 82 TSS so far this week, and a best 20 minutes of 262 W.

Built on sports science

Every number in WattsUp comes from established research, the same principles coaches and professional teams work with.

  • Fuel for the work required

    You don’t eat the same every day. On a rest day you need fewer carbs, on a long or hard day many more, and in the days before a race you top up your stores. WattsUp matches every day to the training you do.

    Impey et al., 2018 · ACSM, 2016 · Burke et al., 2011

  • Fuel on the bike, for every ride

    How much you need on the bike depends on how long and how hard you ride. WattsUp works it out for every ride, and the research is clear: start early, then take small amounts often, up to what your gut can handle.

    Jeukendrup, 2014 · Romijn et al., 1993

  • Fitness, fatigue and form

    The impulse-response model behind training load: fitness builds over about six weeks, fatigue over one, and form is the balance between the two.

    Banister et al., 1975

  • Your own metabolism

    Your calories start from your resting metabolism, with the Mifflin-St Jeor formula or, when you know your body fat, the Cunningham formula used for athletes.

    Mifflin et al., 1990 · Cunningham, 1980

Works with what you ride with

Your workouts, recovery, sleep and weight come in from Apple Health by themselves. Bring in rides from your bike computer or training app and your whole Strava history, and put your training plan in Apple Calendar, Google Calendar or Outlook.

Syncs automatically

  • Apple Health

Import today

  • Garmin
  • Wahoo
  • Hammerhead
  • Coros
  • Zwift
  • Polar
  • Suunto
  • Strava

Syncing soon

  • intervals.icu

Names and logos are trademarks of their owners. WattsUp isn’t affiliated with or endorsed by them.

One subscription instead of two

Pay monthly or yearly, and cancel any time in your iPhone settings.

Monthly

€19.99/ month

Billed every month.

Yearly 2 months free

€199.99/ year

That’s €16.67 a month instead of €19.99. Billed once a year.

Everything in WattsUp Pro

  • Training and nutrition in one app
  • Your AI coach, as often as you need it
  • A training plan towards your event
  • Daily nutrition targets and fuel for every ride
  • Recovery, trends and your power records
  • With a power meter or a heart rate monitor
WattsUp for iPhone Coming soon to the App Store

Prices in euros, VAT included; elsewhere the App Store shows the price in your currency. Cancel any time in your iPhone settings, at least 24 hours before the next renewal.

The AI coach that plans your rides and what you eat.

WattsUp for iPhone Coming soon to the App Store

€19.99 a month or €199.99 a year.