Most training apps hand you a fixed plan from a template and hope your body cooperates. Rurilab works the other way around: it reads what your body actually did, estimates where your fitness is right now, and builds a plan around that — then adapts it as reality changes. Here's the whole loop.
Rurilab imports your completed workouts and wellness data — distance, pace, heart rate, GPS route, elevation, cadence, power where available, plus sleep and resting heart rate. Today that data arrives through Android Health Connect, Apple Health, or direct GPX / TCX / FIT file import, so workouts from most Garmin, Suunto, Polar and COROS watches already flow in. Direct cloud integrations are being added, starting with Polar.
Nothing is invented or averaged from a survey. The plan is grounded in the sessions you genuinely ran.
From your recent quality runs, Rurilab derives a VDOT — a single number, from Jack Daniels' running formula, that captures your current aerobic fitness and maps directly to training paces (easy, marathon, threshold, interval, repetition). Because it comes from your latest performances rather than a one-time questionnaire, your paces track your form as it changes.
Every session adds training stress. Rurilab tracks it with the established load model:
Layered on top are HRV trends, resting heart rate and sleep quality — signals of how well you're absorbing the work. Together they answer the only question that matters on a given morning: push, go easy, or rest?
Rurilab generates a plan using proven methodology (Daniels' VDOT, polarized 80/20 intensity, Banister-style periodization), paced to your VDOT and structured toward your goal race. But a plan is only useful if it survives contact with real life.
So when you run 5 km further than prescribed, skip a day, or come back from illness, Rurilab re-balances your upcoming weekly volume with safe progression limits and a sensible ramp-up — instead of pretending nothing happened. The plan reacts to reality.
All of this collapses into a single, readable daily view: your form and plan status, today's session, and a clear recommendation. No dashboards to decode — just the decision.