Kovr Coach · Endurance Coaching
Cause → Pattern → Action
“Your best parkruns all followed two nights above 7h 30min sleep and carbs above 280g the day before.”
Others give you a number. Kovr tells you what to change. A closed coaching loop for runners, cyclists, and triathletes — built on the data you’re already collecting.
Garmin Watch & Cycling Computer
Writes workouts, HR, resting HR, and sleep to HealthKit. HRV stays internal to Garmin — so you log it yourself, with your morning coffee.
30 seconds. Voice or text.
Apple Watch
Workouts, continuous HR, HRV, sleep, and resting HR — native HealthKit. The most complete data source Kovr reads.
Most used device on Strava
Oura Ring
Writes sleep stages, HRV, and resting HR to HealthKit. The most accurate overnight HRV available to any app.
99% ECG concordance · Dial et al. 2025
The morning ritual that makes Garmin athletes first-class citizens.
Garmin keeps its HRV score internal — it doesn’t share it with any third-party app. Kovr solves this the simplest way possible. Glance at your watch. Say the number into Kovr. Same gesture as logging your morning coffee. Thirty seconds later, the engine has your HRV and the coaching substrate is complete. No workaround apps. No third-party bridges. Just you, your watch, and a cup of coffee.
“HRV 68” — and Kovr knows everything it needs to know about your morning.
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.
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.
Session insight cards
Every session gets a verdict. Kovr reads the substrate — HRV, sleep, heat, training load, nutrition — and names what happened before you open the app. Tap to find out why.
Heat made the effort honest
“Dew point was 18°C — your body paid 5 extra beats per minute just to thermoregulate. Your sleep was short and RHR was elevated, but your nervous system processed the load cleanly. The effort was real; the body was ready.”
Sleep early tonight. RHR’s still elevated and the alcohol’s still trailing — a clean night lands you back at baseline by tomorrow.
The verdict is deterministic. The debrief is yours. No two sessions produce the same report.
The weekly coaching letter
Monday morning, a letter arrives. Seven days of training, nutrition, and recovery in plain language. Kovr also searches 90 days of history for the conditions behind your best performances — sleep, carbs, load pattern. When the 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.”
Fitness tracking — adjusted for weather and age
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.
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.
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.
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.
Get early access when Kovr launches.
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