Kovr Coach · Endurance Coaching

Garmin asks how that felt.Kovr already knows why.

Cause → Pattern → Action

“Your best parkruns all followed two nights above 7h 30min sleep, carbs above 280g the day before, and a dew point of 16°C or cooler on race morning.”

Others give you a number. Kovr tells you what to change — and weighs every session against the weather you ran through, so fatigue and heat never get confused. A closed coaching loop for runners, cyclists, and triathletes, built on the data you’re already collecting.

Join the waitlist Launching soon · Garmin, Apple Watch & Oura

Kovr Today view in the app, headed Afternoon, Wednesday 10 June. The Signal reads terracotta with a race-tomorrow note to keep carbs steady and protein normal. A fuel ring shows 1,559 of 3,510 kcal with 1,951 remaining; carbohydrate 164g and protein 101g, on a final loading day at 9g per kg.

It knows it’s race week. One honest read, every morning.

Garmin Watch & Cycling Computer

Writes workouts, HR, resting HR, sleep, and active energy — all day and during workouts — to HealthKit. HRV stays internal to Garmin, so you log it yourself, with your morning coffee.

“HRV 68” — 30 seconds, voice or text, and the morning’s read is complete.

Apple Watch

Workouts, continuous HR, HRV, sleep, resting HR, and active energy all day — native HealthKit. The most complete data source Kovr reads.

Most used device on Strava

Oura Ring

Writes sleep stages, HRV, resting HR, steps, and active energy to HealthKit — including any workout you record or import. The most accurate overnight HRV available to any app.

99% ECG concordance · Dial et al. 2025

WHOOP

Writes sleep, resting HR, and — for any workout you record — active energy and calories to HealthKit. HRV doesn’t sync, so log it from your WHOOP app each morning, same as Garmin users.

Record the session, Kovr reads the burn.

COROS

Writes workouts, HR, active energy, resting HR, and sleep to HealthKit — runs, rides, and swims with full HR. HRV stays in the COROS app (Wellness Check), so you log it yourself, with your morning coffee.

Same ritual as Garmin. Same read on your day.

The weekly coaching letter

A week in, the first letter arrives — seven days of training, nutrition, and recovery in plain language, and a new one every week after. But the letter is only the surface. Underneath, Kovr is reading 90 days of you: every session, meal, and night of sleep, watching for the patterns no single day reveals. It surfaces emerging trends across all three at once — training load creeping, carbs drifting below where your best runs happened, HRV trending against a fuelling change — and names the conditions behind your strongest performances. The longer you use it, the more it knows. When a pattern holds three times, it gets named.

“Every long run where your HR was still climbing in the final 5km, dew point was above 18°C. On the other four, it wasn’t. That’s not fitness — that’s weather.”

“3 of 7 days hit your carb target last week. Sunday you went in with full glycogen stores — 352g the night before. HRV climbed to 89ms the next morning despite short sleep and a drink two days back. Your body’s been showing you this pattern for three weeks.”

Kovr weekly report titled Taper, week one. Legs waking up — five sessions, 48km, resting HR down 3bpm. A Signal strip shows the week built through to a strong finish, above a written read that volume dropped 40% with two short race-pace sharpeners, and a Freshness — Arriving card noting resting HR fell three beats in five days while HRV climbs back toward baseline.

Kovr weekly report detail: a Peak Freshness card reads HRV 84 above base, resting HR 47 at a season low, Kovr score 73; a Carb Load card shows 612g on Saturday at 8.6g/kg as a textbook three-day load; and a What's Held Over Time section names a durable pattern found in 6 of 8 weeks — carb-loading the two nights before keeps long-run heart rate flat.

The verdict, and the why

You ran or rode. It already knows why.

Every run and ride gets a verdict the moment it syncs — no input needed. Kovr names what happened on the Today screen. Tap it, and the why opens: the exact reasons behind how the session felt, read from HRV, sleep, heat, training load, and what you ate. The verdict is deterministic; the debrief is yours.

Kovr Morning view, Monday 8 June, reading today’s sage lifting from yesterday’s olive. A rolling seven-day card flags long-run carbs low again, and a synced 10km run is marked better than expected — first tempo in 26 days. — **The verdict lands**“Better than expected — first tempo in 26 days.” It appears the moment the run syncs, no input from you. Tap it for the why.

Kovr Ask view explaining why the tempo run went better than expected. HRV recovered and holding at 109ms against a 90ms baseline, a 36% lift after two rest days. Fuelled well yesterday with 347g carbs and 176g protein. What this means today: eat a proper lunch, protein tonight, no second hard session. — **The why opens**HRV recovered to 109ms — a 36% lift. 347g carbs the night before meant real glycogen, not borrowed strength. Then what today asks of you.

Cause, then pattern, then action — in your own numbers. No two sessions produce the same report.

A coach in your pocket

A coach in your pocket, 24/7

Ask anything about your training and fuel — answered from your own data, not generic advice. “Can I get away with just coffee this morning, or do I need breakfast?” Kovr knows you already ran, knows what you’re short on, and answers for today — then shows you the trade-off it weighed.

Every answer traces back to your numbers: the run you logged, the carbs you’re behind on, the recovery window you’re in. No two mornings get the same reply.

Kovr Ask screen on a Tuesday morning, HRV 84. The athlete asks whether coffee alone is enough or breakfast is needed; Kovr replies that the morning run is already done on black coffee, the day is 2,562 kcal and 174g protein short, and suggests Greek yoghurt with honey and a banana now rather than crushing two big meals later, with a note on the trade-off it weighed.

Where Kovr fits

Keep your plan. Keep Strava. Add the part they both miss.

Runna writes the session. Strava logs it. Neither tells you how your body actually took it — whether you absorbed the work, whether you’re fuelled, whether tomorrow is a green light or a trap. That’s the gap Kovr reads.

The plan

Tells you what to run

Runna, a coach, your own block. The session is set before you lace up.

The tracker

Logs what you did

Strava, your watch, the splits and the map. A clean record of the run that’s already over.

Kovr

Reads how it landed

Whether you absorbed it. Whether you’re fuelled. Whether tomorrow’s session is a green light or a trap.

A plan you can’t feel responding is a guess. Kovr is the read.

Connects through Apple Health to your Apple Watch, Garmin, or Coros — whatever you already run with. Nothing to switch, nothing to give up.

The weather tax

Every workout is stamped with the weather it happened in.

Dew point, heat, humidity — recorded against every session the moment it lands, then carried into your training load. So when a run felt brutal, Kovr can separate the two reasons it might have: your body, or the air you ran through. A tempo at 22°C dew point costs your heart rate far more than the same effort at 8°C. Most apps score that as fatigue. Kovr scores it as weather, and tells you so.

“That wasn’t a bad session. The dew point was 19°C — about a 2% heat cost on the clock, and your HR carried five extra beats to stay cool. The fitness is fine.”

The physiology engine

Every number flows through peer-reviewed science.

Kovr isn’t a wrapper around a language model. Underneath is a deterministic physiology engine — clinically studied, source-cited functions that compute what your body is actually doing. Banister TRIMP for training load. Mifflin-St Jeor for metabolic rate. ISSN consensus on protein timing. Rothschild and Alfonso on HRV interpretation. Every claim the coach makes is traceable to a number. Every number has a citation.

Sources: Banister 1991 · Mifflin-St Jeor 1990 · ISSN Position Stand · Rothschild 2024 · Alfonso 2025

Input

HRV · Sleep · RHR

Nervous system readiness every morning

Input

Load · Heat · Nutrition

Stress, environment, fuel

Output

Signal · Verdicts · Targets

One honest read of today

Output

Coaching · Patterns · Actions

Specific. Traceable. Yours.

Signal — a mirror of your physiology

Every morning, Kovr distills everything the engine knows into a single colour. Not a score. Not a ring to close. A colour that runs through the whole app — shifting warm when the body needs rest, deepening green when you’re ready to go. You open Kovr and you know, before you read a word.

Rust

Rest day. Don’t negotiate with it.

Amber

Easy only. Body is processing.

Sage

On track. Train as planned.

Pine

Ready. This is the session to push.

12 shades. One honest read. Updated every morning.

Nutrition and training modes

Kovr adapts your macro targets to what you’re actually doing. Tell it your goal. The engine sets the targets and adjusts them daily as your training load changes.

Maintain

Fuel to match your training. Macros shift daily with load — more carbs on hard days, less on easy ones.

Build

A small calorie surplus to support adaptation. Best used in the offseason or before a training block — lay the foundation before the load arrives.

Recompose

Lose fat without losing fitness. Deficit calculated against real training load — not a formula built for sedentary people.

In-session fuelling

For sessions over 60 minutes, Kovr adds an in-session carb target. Log what you took on after the session — one tap, four options: none, ~30g, ~60g, or ~90g per hour. The bands follow ACSM and ISSN guidelines: 30g for sessions up to 90 minutes, 60g for efforts of 2–3 hours, 90g for long races where your gut is trained for it.

The activity card sees the fuel. The pattern engine uses it.

Race week, handled

Targets that move with what’s coming — and load you for the day that matters.

Most apps hand you one number and leave the timing to you. Kovr asks what’s ahead and moves the day’s target to match — ramping carbs through a race week, easing off when recovery comes first.

Kovr’s plan-ahead prompt on the Today screen: How hard is Thursday? Tell us so tonight’s fuel target matches. Options for a long session, hard session, two sessions, rest or easy, and a race coming up. — **Tell it what’s ahead**Flag tonight’s session, or a race on the calendar. The fuel target is set before you eat, not reconstructed after.

Kovr’s race-week prompt: Race Thursday — about how long? Loading protocol only helps for events over 90 minutes, with options for 90-plus minutes or under 90 minutes. — **It checks the event**Loading only helps past 90 minutes. A parkrun or 5k gets no needless carbs — Kovr tells you to skip it.

Kovr Today screen on the final loading day before a race: the Signal reads terracotta with a note to keep carbs steady and protein normal, a raised target of 3,510 kcal, and carbohydrate set to 9 grams per kilogram. — **Carbs load to race weight**The final day ramps toward ~9g per kilo with protein steady. The ring, the target, and the read all move with the plan.

And when the race is run, the debrief writes itself.

Kovr Today screen on Saturday 20 June after a race. The fuel ring shows 1,324 of 3,185 kcal with 1,861 remaining, and a Race Debrief card reads slower than recent form, cool conditions, honest read, with a prompt to read the debrief. — **The debrief lands**“Slower than recent form, cool conditions, honest read.” It’s waiting on the Today screen the moment the race syncs. Tap to read it.

Kovr race debrief for Saturday 20 June, headed slower clock, cooler air, honest read. The effort: 24:28 at 4:55 per km and 163 bpm, slower than the prior two Saturdays, but at 13°C with a 13°C dew point there was no heat penalty, so the time is a true, uninflated read of the legs. The lead-in: HRV was 124ms three days out, then fell to 50ms two days out with calories and carbs down, recovering only partially to 70ms on race eve. The thread to pull: protect the two-day-out window, and if HRV holds above 100ms into race eve the clock should reflect it. — **The honest read**No heat penalty, so the time is real — nothing inflated. Two days out is where the week broke; protect that window before the next race.

The coaching loop

Cause

What happened

HRV down 40%. Carbs short yesterday. Dew point 18°C. The engine names the headwind precisely.

Pattern

Why it recurs

Your Thursday rides run 8bpm high after hard run days. Fatigue carrying over — not fitness loss. Kovr sees it. Garmin doesn’t.

Action

What to do tonight

Two fists of rice, a palm of chicken, roasted veg. Honey and a bagel on the side. Real dinner — not a snack. Carbs back where they belong by morning.

Your fitness, honest to the conditions

Your fitness score adjusts for dew point, temperature, and age against population norms. A 42-minute 10km at 24°C dew point is not the same effort as the same time on a cool morning. Your progress is measured honestly.

Kovr fitness score of 73 for running, down 2 this month, where 50 is the median for your age and 100 is elite. A note reads top 10% for your age, long sustained efforts score higher than short hard ones, above a trend line and tiles for VO2 max 52 ml/kg/min from the 13 June parkrun and training load 125 yesterday.

Cross-sport pattern detection

Your Tuesday ride affected your Thursday run. No other app connects those dots. 90 days of workouts, classified and compared. Hybrid athletes finally get coaching built for how they actually train.

A Kovr weekly report card headed Watch this — Tuesday ride into Thursday run, marked two of four rides and emerging. On the harder Tuesday rides the following Thursday run sat about 8 bpm high at the same pace, while a moderate ride left Thursday clean, with stat tiles for plus 8 bpm, a 48-hour carryover window, and two of four rides affected.

The world’s easiest nutrition engine

Say what you ate. Kovr breaks it into ingredients, estimates macros with reference densities, and tells you what’s left in hand portions — a fist, a palm, a thumb. No scanning. No weighing. Borrowed from Rekkon, proven with athletes.

After a few weeks you stop thinking about it. The log becomes a reference point. The patterns start arriving. You don’t realise how much you relied on it until you miss a few days — not because the numbers matter, but because the picture does.

Kovr Today’s Read for Friday 19 June — amber, same as yesterday. Protein 180g (+23) and carbs 467g (+94) carrying yesterday’s session repair before a short race treated as a hard session, with the cue to eat easy and spread food across the day, above a logged meal list of lean mince on white bread, mac and cheese, and a maple syrup sandwich.

The first coaching app to show you what alcohol actually does to your training — in your own data.

Every app that tracks alcohol stops at the calorie count. Kovr goes further. Log drinks the night before and Kovr correlates them — empirically, from your 90-day history — with what happened to your HRV, your sleep quality, and your session performance the next morning. Not a generic warning. Your pattern, named. “Your last four bad Saturdays all followed Friday evenings where you logged alcohol.” That’s not a lecture. That’s a fact from your own body. What you do with it is up to you.

If you wear an Oura Ring, you already have the best HRV data in the world. Kovr is the coaching layer it’s been missing.

Oura writes sleep stages, HRV, and resting heart rate directly to Apple Health. Kovr reads all three. Oura Gen 4 achieves 99% concordance with medical-grade ECG for nocturnal HRV — more accurate overnight than a Garmin, more accurate than an Apple Watch. Pair it with Kovr and that data finally drives coaching decisions rather than sitting in a dashboard you glance at and forget.

Dial et al. 2025 · validated across 536 nights

What Garmin gives you

A body battery score. A recovery time. A suggested workout. Numbers that tell you how — not why.

What Kovr gives you

A specific cause. A named pattern. One action for tonight. Coaching that reasons from your actual data.