Recovery-aware training

Your plan was written before last night's sleep.Tomorrow's run should not be.

A calendar cannot see that you slept four hours, that your HRV dipped, or that yesterday's workout took more out of you than planned. Treadly's Coach Brain reads the recovery signals your Apple Watch already collects and adjusts the next run before you lace up.

Download on theApp Store

Best for

  • Runners who already wear an Apple Watch and want its recovery data to actually change training.
  • Runners who keep getting sick or flat because the plan never backed off.
  • Data-curious runners who want to see why a run was adjusted, in plain language.
  • Runners balancing training with poor sleep seasons — new parents, shift workers, travel weeks.

Not the right fit for

  • Runners who do not track sleep or wear a watch — Treadly needs signals to adjust to.
  • Runners who want a fixed plan they can print and follow exactly as written.
  • Anyone using recovery data to manage a medical condition — that is a clinician's job.
01
The problem

Most plans treat recovery as your problem.

Training adaptations happen during recovery, not during the workout. When sleep, HRV, or resting heart rate say the body is still absorbing yesterday, running the scheduled session anyway does not make you tougher — it usually just deepens the hole.

  • Hard days only work if you were recovered enough to hit them.
  • One bad night is noise; a multi-day trend is a signal worth acting on.
  • The cost of ignoring recovery compounds quietly for weeks before it surfaces.
02
The Treadly fit

Coach Brain reads the signals and edits the week.

Coach Brain — the coaching engine inside Treadly — pulls recovery context from Apple Health: sleep, HRV trend, resting heart rate, and what your recent runs actually cost. When the signals sag, the next session gets more conservative, and the app tells you why.

  • Adjustments happen before the run, when they can still help.
  • Trends drive decisions, so one rough night does not panic the plan.
  • Every adjustment comes with a plain-language reason, not a black-box score.
03
The honest part

What recovery-aware coaching is not.

Treadly does not diagnose overtraining syndrome, illness, or injury, and it cannot see signals you do not sync. If you run without a watch or do not grant Apple Health access, Treadly still plans — it just adjusts on completed runs and schedule alone.

  • No medical interpretation of HRV or heart-rate data.
  • Recovery features depend on Apple Health access you control.
  • No human coach reviewing your recovery data one-to-one.
Static plan vs Treadly

The difference shows up after training stops being tidy.

Bad night of sleep
The intervals are still on the calendar at 6am.
Coach Brain can soften or swap the session before you start.
HRV trending down
You notice it in another app, then guess what to do.
The trend feeds directly into what tomorrow asks of you.
Big workout cost more than planned
The week continues as written.
The next days account for what that session actually took.
Feeling great
The plan cannot capitalize on a good stretch.
Consistent green signals let the plan progress with confidence.
The engine

How the engine works

The signals Treadly reads and the decisions it makes with them.

Science

Low HRV and running training

What the research says about training on suppressed HRV.

Tool

HRV training adjustment

Check how today's recovery should change today's run.

Frequently asked

What data does Treadly use to adjust my plan?

With your permission, Treadly reads Apple Health signals like sleep, HRV, and resting heart rate, plus your completed and missed runs. Coach Brain uses trends in those signals to adjust upcoming sessions.

Do I need an Apple Watch for this to work?

Recovery-aware adjustments work best with a watch that writes sleep and heart data to Apple Health. Without one, Treadly still adapts your plan around completed runs, missed days, and schedule — just without the overnight recovery signals.

Will Treadly tell me if I'm overtrained or sick?

No. Treadly adjusts training load conservatively when signals sag, but it does not diagnose overtraining, illness, or injury. Persistent fatigue or health concerns belong with a medical professional.

How much does Treadly cost?

Treadly Pro is $4.99 per month or $39.99 per year, with a 7-day free trial through the App Store.