Daily Suggested Workouts
Get a session matched to your recent training and recovery, from easy aerobic runs to tempo, threshold, and interval workouts.
Runbo for self-coached runners
Know what run to do today.
Runbo turns your Apple Health training, sleep, recovery, and vitals into clear daily guidance and a structured workout for Apple Watch.
Free to download
Preview of Runbo Home with Readiness, Energy Level, Training Load, and today's suggested workout, followed by sending the workout to Apple Watch and starting it from your wrist.
A clear training decision,every day.
Runbo helps you decide when to push, when to keep it easy, and when to recover. Guidance adapts as new workouts and health data arrive, without locking you into a rigid calendar plan.
Training Readiness
See whether your body is ready for intensity or would benefit from recovery, plus the factors behind the score.
Training Load & Load Focus
Compare recent load with your longer-term baseline and balance low aerobic, high aerobic, and anaerobic work.
Runbo on Apple Watch
Runbo on Apple Watch
View today’s workout, Readiness, Load Focus, Energy Level, and Stress on your wrist, even when your iPhone is not nearby. Add Energy Level complications to your watch face for an at-a-glance update.
The training picture behind today’s run
Readiness, Body Strain, Load Focus, race forecasts, Fitness Age, Heat Adaptation, Energy Level, and Stress Level turn your recent signals into guidance you can act on. Pin the metrics you care about to Home and keep the rest one tap away.
Readiness
Recovery is preferred today.
55of 100
Today
-25Acute load
45Body strain
10/100HRV status
62.2 msSleep history
7.9 hBody Strain
Physiological stress and recovery demand.
10Resting
HRV
62.2 msGood
Heart rate
49.0 bpmGood
Respiratory
13.5 brpmElevated
Sleep
7.9 hrsGood
Training load
45 loadGood
Four-week balance
Load Focus
See how your recent training is distributed across easier aerobic work, sustained hard efforts, and short high-intensity sessions. The markers show where your current mix sits against target ranges, helping you keep a durable base while still adding enough intensity.
Aerobic base
Easy, steady work that supports recovery and endurance.
High aerobic
Tempo-style efforts that build threshold and sustained power.
Anaerobic
Short bursts that sharpen speed and top-end capacity.
Current mix
Target range compared with your current load.
AnaerobicIn range
High aerobicIn range
AerobicIn range
Target rangeYou
Race Forecast
Forecast race times from current pace and training history.
We analyze your running history and recent training sessions to predict your finish times for common race distances.
25:22
5K projection
10K
52:53
Half
01:56:41
Marathon
04:03:18
Fitness Age
Metabolic efficiency versus chronological age.
We compare your physiological health markers with your chronological age to estimate your body's functional fitness age.
317 years younger than 38
2030405060+
Energy Level
Estimated energy reserves based on rest and activity.
We track your battery levels based on sleep quality (charging) and training strain (draining) to help you pace your day.
69%
Last charged to 100% at 6:25 AM
Stress Level
A physiological estimate for right now.
Runbo estimates Stress Level from your inactive heart rate and heart rate variability (HRV) against your personal baseline, with workouts handled separately from all-day strain.
56Moderate
Right now
TRAIN SMARTER EVERY DAY
Built for self-coached runners, Runbo helps you decide when to push, when to keep it easy, and when to recover. Your guidance adapts as new workouts and health data arrive, so you can train with purpose without being locked into a rigid plan.
Sleep & Recovery
Review Sleep Need, sleep stages, trends, HRV, and other available vitals in one training-focused view.
Performance Insights
Track VO₂ max, heart-rate zones, race forecasts, and Fitness Age.
Structured Apple Watch Workouts
Send sessions to Apple’s Workout app with duration, pace or heart-rate targets, intervals, and step-by-step guidance.
Ask Coach
Ask Coach requires Runbo Pro and either Apple Intelligence on a supported iPhone or Online AI with your consent and an internet connection. Online usage limits apply. Free Readiness summaries require Apple Intelligence.
BUILT AROUND APPLE HEALTH
BUILT AROUND APPLE HEALTH
Already use a Garmin watch, WHOOP, or Oura Ring? Runbo can use supported workout and health data their companion apps sync to Apple Health. There is no direct device connection, and available metrics and insight detail vary by source. Apple Watch provides the most complete experience and is required for Runbo’s watch features and Workout app export.
Already use a Garmin watch, WHOOP, or Oura Ring?
Already use a Garmin watch, WHOOP, or Oura Ring? Runbo can use supported workout and health data their companion apps sync to Apple Health. There is no direct device connection, and available metrics and insight detail vary by source. Apple Watch provides the most complete experience and is required for Runbo’s watch features and Workout app export.
Does Runbo upload my health data?
Ask Coach requires Runbo Pro and either Apple Intelligence on a supported iPhone or Online AI with your consent and an internet connection. Online usage limits apply. Free Readiness summaries require Apple Intelligence. Questions, recent context and, if you set one up, your training profile go through Cloudflare and Runbo to Google Gemini. The first request for each question contains no Health data; if Gemini asks to read data, only the values Runbo calculated on your iPhone for those reads (totals, summaries, dates and app guidance) are sent next.
FAQ
TRAIN SMARTER EVERY DAY
What does Runbo do?
Know what run to do today and why. Runbo turns your Apple Health training, sleep, recovery, and vitals into clear daily guidance and a structured workout for Apple Watch. Built for self-coached runners, Runbo helps you decide when to push, when to keep it easy, and when to recover. Your guidance adapts as new workouts and health data arrive, so you can train with purpose without being locked into a rigid plan.
Do I need an Apple Watch?
View today’s workout, Readiness, Load Focus, Energy Level, and Stress on your wrist, even when your iPhone is not nearby. Add Energy Level complications to your watch face for an at-a-glance update. Already use a Garmin watch, WHOOP, or Oura Ring? Runbo can use supported workout and health data their companion apps sync to Apple Health. There is no direct device connection, and available metrics and insight detail vary by source. Apple Watch provides the most complete experience and is required for Runbo’s watch features and Workout app export.
Does Runbo connect directly to Garmin, WHOOP, or Oura?
Already use a Garmin watch, WHOOP, or Oura Ring? Runbo can use supported workout and health data their companion apps sync to Apple Health. There is no direct device connection, and available metrics and insight detail vary by source. Apple Watch provides the most complete experience and is required for Runbo’s watch features and Workout app export.
Does Runbo upload my health data?
Ask Coach requires Runbo Pro and either Apple Intelligence on a supported iPhone or Online AI with your consent and an internet connection. Online usage limits apply. Free Readiness summaries require Apple Intelligence. Questions, recent context and, if you set one up, your training profile go through Cloudflare and Runbo to Google Gemini. The first request for each question contains no Health data; if Gemini asks to read data, only the values Runbo calculated on your iPhone for those reads (totals, summaries, dates and app guidance) are sent next.
Is Runbo free?
Yes. Runbo is free to download, with Readiness, Training Load, Sleep & Recovery, Energy Level, Stress, Performance insights, and the Apple Watch app included. Optional Runbo Pro (monthly, annual, or lifetime) unlocks full daily workout suggestions, personalized durations, advanced training focus guidance, and Ask Coach.
What is Ask Coach, and which iPhones support it?
Ask Coach requires Runbo Pro and either Apple Intelligence on a supported iPhone or Online AI with your consent and an internet connection. Online usage limits apply. Free Readiness summaries require Apple Intelligence.
Does Ask Coach send my health data to a server?
Ask Coach requires Runbo Pro and either Apple Intelligence on a supported iPhone or Online AI with your consent and an internet connection. Online usage limits apply. Free Readiness summaries require Apple Intelligence. Questions, recent context and, if you set one up, your training profile go through Cloudflare and Runbo to Google Gemini. The first request for each question contains no Health data; if Gemini asks to read data, only the values Runbo calculated on your iPhone for those reads (totals, summaries, dates and app guidance) are sent next.
Runbo provides fitness guidance and is not a medical device or a substitute for medical advice.