A training plan that adapts when your week doesn't go to plan.
Routa connects to Intervals.icu and Apple Health, checks your readiness each morning, adjusts the session, and runs it on your smart trainer indoors, or your power meter out on the road, with optional GPS route tracking. On-device, no account required.
Four things, every day you ride.
Daily plan, morning readiness, indoor and outdoor rides, load tracking. All free. Pro adds four-week planning and finer training controls.
A plan that adapts every day
Tell Routa how much you can train each day and how you feel. It builds your week around real life, and rebuilds when reality shifts: missed session, bad sleep, day that ran long. Pro extends the horizon to four weeks — deload and taper handled — and lets you drop your own rides on the calendar for the plan to build around.
One call each morning
Open the app, get one call: go hard, dial it back, or rest. With wearables, Routa uses HRV, resting heart rate, and sleep against accumulated load. Without, log how you feel with one tap. The reasoning is on screen: which signals fired, which thresholds you crossed.
Smart trainer indoors, or out on the road
Pick today's session, pair over Bluetooth, and ride. Indoors, Routa controls your smart trainer so you can focus on the effort. Outdoors, ride with a power meter and Routa records power and heart rate — turn on GPS to map your route, speed, and distance too.
See where the plan is taking you
Where you've been, where you are, where the plan is taking you. Workouts from your watch count too — imported from Apple Health and deduplicated automatically.
Your whole block on one screen
Your trajectory up top, this week and next laid out day by day, a deload already on the calendar, your goal event counting down. Put your Saturday group ride on a future day and the week is built around it. Miss a Wednesday and the rest of the block redraws. Routa handles it for you.
Press start and just pedal
Open today's workout and ride it. Indoors, your smart trainer holds the target in ERG through every interval — switch to freeride to take control. Outdoors, ride with a power meter while the same screen shows power, heart rate, cadence, and what's coming next — with optional GPS mapping your route.
Standalone, or connected. Same planner either way.
Link Intervals.icu to sync workouts to your calendar and run them on your favorite platform. Add Apple Health for recovery biometrics and workouts — watch sessions in, your rides out. Skip both and Routa runs on its own.
Set up
Enter your FTP. If you want, link Intervals.icu for workout sync and history. Wellness data (HRV, resting heart rate, sleep) comes from Intervals.icu or Apple Health — which can feed in your watch workouts too.
Check in
Open the app each morning. Today's session is already built. With wearables, readiness comes from last night. Without, a quick tap on how you feel.
Train
Tap the workout and ride — on your trainer indoors, or with your power meter out on the road (GPS optional). Or sync via Intervals.icu and complete it on your favorite platform.
Rules, not AI.
Readiness, today's workout, load progression, mesocycle timing: all of it runs on plain rules from training science. Same inputs, same output, every time.
When the app says Z2 instead of intervals, you can see why: the signals, the thresholds, the gates that fired. Nothing hallucinated.
Why I built it.
I've trained for years with coaching apps, static plans, spreadsheets. They all break the same way: a meeting moves, a kid gets sick, sleep tanks, and the rigid plan turns into fiction. I wanted something that built the calendar for me, adapted when reality shifted, and handled progression on its own.
The second problem was my wife's. She doesn't like cycling. She hates new apps. She needed a reason to do cardio and nothing on the market gave her one. So I built something simple enough for her to use, and capable enough that I'd still use it for my own structured blocks.
Email [email protected] when it breaks.
Free covers daily training. Pro looks further ahead.
Routa is free to use, no account required. Pro extends planning to four weeks, lets you put your own rides on the calendar, and handles deloads, race-week taper, and finer preference controls.
Everything for day-to-day training.
- Self-adapting two-week plan
- Readiness assessment + today's workout
- Indoor smart-trainer & outdoor power-meter rides, heart rate + optional GPS
- Workout library and post-workout analysis
- Smart progression gates
- Load, recovery and performance trends
- Apple Health sync: import workouts, save your rides
- Push today's workout to Intervals.icu
For when you want to shape the plan, not just follow it.
- Edit any day, plan 4 weeks ahead
- Put your own rides on the calendar — the plan builds around them
- Full two-way Intervals.icu sync (push your full plan, not just today)
- Lock key workouts to plan around them
- Automatic race-week taper
- Tune hard-session count, optional running workouts
- Adjust build/deload ratio and mesocycle
Subscribe in the app — first month free
Get Routa ProOpen it. See what to do today. Ride.
Routa is free. First month of Pro is free. No card up front.