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For people who ride, run, hike and lift

Training for the long run.

Body Lab reads your training load and morning recovery, then prescribes one session a day, balancing what keeps you strong and capable for decades with whatever's next — a date on the calendar, or no date at all. Every call cites the number behind it, so when you disagree, you can see where.

Get started — it's free
1

Connect it, or log it yourself

Connect Garmin, Oura or Apple Health and your sessions and morning readings arrive on their own. Or type a session in with how hard it felt, or upload the FIT or GPX file from your watch. Log lifts set by set.

2

The lab does the reading

Fitness, fatigue and your acute:chronic ratio. Morning HRV, resting heart rate and sleep. Whether you've lifted, and whether your bones have seen any impact lately.

3

Get today's session

Heart-rate and power targets in your zones, or sets, reps and weights that progress from what you actually lifted. Tomorrow's is sketched too. On the web, in your AI assistant, and in the iPhone app (in beta).

Today's Coming up list: the last seven days as marks — trained on five of them, one rest day and nothing so far today — then tomorrow an easy 75-minute ride in zone 2 with strength after, and easy, hard, easy, rest and long days sketched out after it, noted as a projection that shifts each morning.
Coming up, on Today: the week behind, tomorrow in full and the week ahead sketched, redrawn each morning.

Rules you can interrogate, not a black box

The recommendations come from deterministic rules grounded in the training literature — Banister's fitness–fatigue model, Foster's monotony and strain, polarized intensity distribution, and taper research that cuts volume while holding intensity. A recommendation you can't question is one you stop trusting the first time it's wrong.

Today's Why this panel, opened: ACWR 0.87 is in band and there's room for a hard session, one hard session in the last 7 days and the last of them 4 days ago; the Ridgeline Gravel 60 event is 42 days away; readiness is green from HRV, resting heart rate, sleep and energy; Build, week 5 of 6, means VO2max intervals this week rather than threshold; then fitness 71, fatigue 61, form +11, acute:chronic 0.87 and readiness green.
Why this, opened on Today: the rule that decided the day, then the numbers it read.

  • Recovery weeks that actually recover

    After three loading weeks, volume drops by half and every target stays put — so fitness holds while fatigue clears.

  • Strength and bone before peak form

    Two full-body days a week, or three if strength matters as much as your sports or more, heavy, with weights that go up only when you've earned it.

  • Honest about what it can't see

    Sessions with no heart rate and no rating are flagged, not silently counted as zero.

  • Works with the gear you have

    Download structured workouts as FIT files for Garmin, Wahoo, Hammerhead and Coros, and past routes as GPX.

Ask your health data a question

Body Lab connects to Claude, ChatGPT, Claude Code, Cursor and anything else that speaks MCP — as you, with your own health data. What today's session is and why that one. Whether you're recovered enough for something hard. How your squat has moved since June. It answers from the same rules the app does, and cites the same numbers.

Reading and writing are separate permissions. An assistant connected to read your training cannot start recording things without asking you again.

Add this address in your assistant

https://bodylab.lol/mcp

It sends you here to sign in and approve it the first time. Step-by-step instructions for each app are in Settings once you have an account.

  • “What should I do today, and why that?”
  • “Am I recovered enough to go hard?”
  • “How has my squat moved since June?”
  • “I slept badly and my knee hurts”