Coaches write the plan, athletes train it in their own numbers, and gyms book the classes, all on one account.
Free for athletes. Coaches and gyms get 14 days free.
Training, sleep and recovery from your watch, ring, strap and scale, side by side.
COROS
Recorded workouts, sleep and recovery; planned sessions back to your watch. Through COROS sign-in.
Garmin
Activities with heart rate, power and GPS routes
Apple Health
Workouts, HRV, sleep and weight, from the iPhone app or an export
Eight Sleep (beta)
Sleep reports, HRV and supported Pod controls, without Apple Health
Oura
HRV, sleep, readiness and resting heart rate
WHOOP
HRV, sleep, recovery and resting heart rate
Fitbit
Sleep, HRV, steps, weight and workouts
Withings
Weight and body fat, back to your first weigh-in
Renpho
Weight and body fat
TrainingPeaks
Your whole history, planned sessions and thresholds, when you move over
Connect your COROS account to bring recorded activities and recovery into HQ. Send supported running and cycling sessions with your personal targets. HQ checks for new data hourly; move or delete scheduled sessions in the COROS app.
Bring your history in, keep Strava and your calendar, and reach your data through the API.
An athlete trains and tracks for free. A coach writes the program and sees how it went. Gyms, studios and clubs organize sessions and memberships. Everyone works from the same sessions, so nothing gets copied from one app into another.
Today’s session in your own watts, heart rate and pace, your watch and ring in one place, and fitness, fatigue and form over time.
Free for good
For athletes
Type sessions the way you already write them, send a plan to the whole squad for weeks at once, and see who did what on one board.
$19 a month, any number of athletes
For coaches
A recurring timetable with booking and waitlists, memberships and class credits, check-in, point of sale and staff roles.
$59 a month for the whole staff
For gyms
Group runs, team training, member dues and coaching, in one workspace for your organizers and coaches.
$59 a month for the whole club
For clubsPawel Dregan coaches ultra runners. Chris Breuer is a software engineer who trains under his plans. They built HQ so the plan, the session and the feedback on it live in one workspace.
About HQ.training“I type a session the way I would write it in an email or a spreadsheet. HQ turns that into structured steps, an interval chart, a TSS estimate and a file for the watch.”
“Each app knew its own piece, and putting the pieces together was my job.”
For athletes
Whether a coach writes your plan or you write it yourself, HQ turns it into a day you can follow and a history you can read. It’s free, and it stays free.
Browse athlete profilesToday, step by step
The day’s sessions in the order your coach set, each interval chart drawn to scale in zone colors, and strength work as lettered blocks with every set to tick off. A week strip tracks sessions, hours, distance, TSS and form, with countdowns to your events.
Targets in watts, beats and pace
“95–105% FTP” becomes 247–273 W for you. Every target comes from your own thresholds, and finished sessions show time in each zone. Change your FTP and past sessions re-zone.
A calendar that grades the plan
Each session is colored by how close you came: green within 80–120% of plan, amber within 50–150%, orange further off, red when missed. Recordings from your watch or Apple Health pair with the session they belong to, and you can unpair one in a tap.
To your watch and back
Download a structured session as .fit for your watch or bike computer, or .zwo for Zwift. Log a result with duration, distance, heart rate, RPE and how it felt, and HQ estimates TSS if you leave it blank.
Tuesday · Bike · From your coach
Threshold intervals
“Hold the last two reps at the top of the range if the legs are there. Strides are relaxed, not sprints.”
Built from 5x (4m @ 95-105% FTP, 2m easy), with the app’s own zone colors.
Publish a recorded route and it gets a page with the map, elevation profile and stats, plus story and social images. The 200 m around your start and finish stay hidden.
Show a physio or a friend your last two weeks and the block ahead. Choose workouts, health metrics and goals one by one, and rotate or revoke the link whenever you like.
An activity grid weighted by training load, with active days, hours and streaks. Put it, or your weight trend, on your own site as an image or a web component.
Today’s session in your inbox at the hour you pick, in your time zone. Rest days stay quiet.
Type a session in the shorthand you use in emails and spreadsheets. HQ turns it into structured steps, a chart, a TSS estimate and a file for the watch, and you send it to as many athletes, on as many dates, as you need.
Find a coachEndurance · typed
1:03:00 · TSS 60 · IF 0.76
10m warm up @ Z1 5m @ Z2 5x (4m @ 95-105% FTP, 2m easy) 6x 20s strides @ RPE 9 / 1m easy 10m cool down // spin it out
Strength · typed
2 blocks · 12 sets
Superset: As many rounds as possible in 20 min - Single Leg Romanian Deadlift: 3 × 10/side @ 14 kg - KB Sumo Squat: 3 × 12 reps @ 20 kg // slow down Circuit 15 min - Forearm Plank: 3 × 45s - Paused Push Up: 3 × 8 reps
Pick athletes and dates and repeat weekly for up to twelve weeks. Each athlete gets their own copy to adjust. Or drag in blocks: warm up, steady, tempo, intervals, strides, recovery, cool down.
Strength, core, mobility, plyometrics, cardio and running drills, searchable by name, muscle or equipment, and it knows KB, DB, SL and RDL. Add your own from YouTube, Vimeo, Loom or an upload, and your athletes see your version.
Build plans of 1 to 24 weeks in a drag-and-drop editor and assign one to several athletes from a start date. Save any stretch of an athlete’s calendar as a plan. Unassigning removes only upcoming sessions you haven’t edited.
Give it the goal, the event and its date, 2–25 hours a week, days per week, sports and experience. It reads the athlete’s thresholds, recent load, events and goals, then drafts phases, weeks and structured sessions. Revise it with a note and add it to the calendar. Coach includes it with a small usage limit; Coach + AI, $39 a month, includes more monthly AI usage, and you can also use your own OpenAI or Anthropic key.
Every athlete’s session today and whether it’s done, their week so far, and fitness, fatigue and form, filtered by group. Each athlete’s calendar opens beside their zones, races, plans and your private notes.
Import TrainingPeaks workout and metrics exports for yourself or an athlete, comments included. Importing the same files again updates what’s there.
Performance management chart · 120 days
Race week: form +11, Fresh
Every session, planned or done, feeds one performance management chart, for one athlete or the whole roster.
Fitness, fatigue and form, daily. 42-day and 7-day training load and the balance between them, with daily TSS, from 30 days to a year.
The plan, projected. Four weeks ahead from the sessions already planned, with a line on where fitness and form land.
Volume and mix. Training time, distance, sessions and plan completion, eight weeks of weekly volume, and the split by sport.
Time in zone. From the heart rate, power and pace samples on every recorded session.
Power and pace curves. Best efforts from 5 seconds to hours and from 400 m to the marathon, with eFTP, critical power and critical speed.
Set a threshold once and every session, chart and file speaks in your numbers.
| Zone | Name and purpose | Range |
|---|---|---|
| Z1 | Active recovery · Spinning the legs out | up to 143 W |
| Z2 | Endurance · All-day riding, the aerobic base | 144–195 W |
| Z3 | Tempo · Brisk group-ride pace | 196–234 W |
| Z4 | Threshold · Sustainable for about an hour | 235–273 W |
| Z5 | VO2max · 3–8 minute intervals | 274–312 W |
| Z6 | Anaerobic · 30 seconds to 3 minutes | 313–390 W |
| Z7 | Neuromuscular · Sprints | 391 W and up |
Your ring, your strap, your watch, your scale and, if you live with diabetes, your CGM and pump on one timeline. When two of them report the same night or the same weigh-in, the most direct source wins.
The weight chart draws a trend line, the method from The Hacker’s Diet, so one salty dinner doesn’t hide the direction, and it goes back as far as your scale does. Apple Health brings workouts, heart rate, HRV, sleep, steps and weight: upload your Health export on the web, or let the iPhone app sync it and write finished sessions back.
Last night
Relax
The Relax studio sits in the same account as your training: breathwork classes, a plan built around what you want from them, and guided sessions to wind down. Every account has it, the free one included.
For the body, the mind and sleep, beginner to advanced: a warm-up before you train, resonance breathing for HRV, a slow descent into sleep. Holds and pace adjust to you, over a sound bed of your choice.
Pick a goal, energy, focus, calm, sleep, recovery or CO2 tolerance, and HQ lays out 90 days of classes, with reminders at the times you choose.
The BOLT test measures how long you comfortably pause after a normal breath out, once a week, so you see your CO2 tolerance change.
Heart rate live through each class on the iPhone app, from a heart-rate strap or an Apple Watch via Apple Health, drawn over every breath, then how far it settled and a short note on how it went. Classes play offline, too.
Seventeen guided sessions sit beside the classes: a body scan, a quiet sit, box breathing, a cool-down after training and seven for sleep, with soundscapes that fade out on a sleep timer. Every class and session counts toward your mindful minutes, which the iPhone app saves to Apple Health.
How HQ compares with FivePointFive and CalmFor gyms and studios
A gym gets the coaching tools for every trainer on staff, plus the operations it runs on. Change a membership and billing, booking access and the member record change with it.
Plan group runs and team training, manage your roster and collect dues. Organizers, coaches and members use the same sessions on iPhone and Android.
HQ sends more than fifty messages on its own, each when something happens: a booking, a freed-up spot, a new plan, a comment, a failed payment. Most go out in English or German, whichever the reader uses. When something needs a person, coaches message their athletes and members message the gym’s staff, right in the app.
A coach’s invitation, a plan added or removed, comments on a session, and today’s session at the hour you choose.
Email, the bell in the app, and push on iPhone
An athlete accepts or declines, adds or removes you as their coach, comments on a session, or buys from your store.
Email, the bell in the app, and push on iPhone
A booking confirmed or waitlisted, a spot freed up, a PT session booked or cancelled, every membership change, failed payments, receipts and refunds.
Marketing email has a one-click unsubscribe, and athletes choose when the daily session email arrives, or turn it off.
Turn any plan in your library into a product, or sell your coaching as a subscription. Buyers pay through Stripe, the money goes to your own Stripe account, and HQ takes no cut.
Sell plans, courses, videos and video series, with free preview episodes.
Release everything at once, a few days at a time, or as a cohort on fixed dates. A start date in the future makes it a pre-sale.
Bought plans land on the buyer’s calendar, and new weeks unlock on schedule.
Give discount codes, by percent or amount, with use limits and end dates. A refund removes access and the sessions still to come.
Sell coaching monthly or yearly, with a free trial if you like. Subscribers join your roster, cancel from their purchases, and a payment that never goes through ends their access.
An athlete’s year of training fills in square by square, like a year of commits. A coach’s profile shows who they coach. A gym’s or studio’s page shows its classes, its coaches and how much training happens there. Your own profile stays private until you turn it on.
Ava Stone ava-stone
Triathlete chasing a sub-5 half.
412 workouts in the last year
Phone app
The phone app is built for the session itself. The iPhone app is in testing and on its way to the App Store, and Android follows on Google Play.
Intervals run step by step with repeats unrolled, and strength runs set by set and round by round. The exercise video plays in place, and during a rest it shows the next one.
Spoken cues for each step, a ten-second get-ready, and rest you can shorten, stretch or skip. It reads timings like “45 sec on, 15 off” straight from your coach’s notes.
Record your route with live pace, in the background. Close the app mid-session and it picks up where you left off.
On iPhone, sleep, HRV, heart rate, steps, weight, workouts, mindful minutes and what your food app logged come in, and a session finished in the player, or a breathwork class, goes back out. The finish screen asks for effort and a note for your coach.
Health data is personal, so these are the defaults.
A coach sees your sessions and recovery once you accept them as your coach. Your weight stays yours, and your food log too unless you share it.
Published routes hide the 200 m around where they start and finish.
Share links are opt-in for each kind of data, and you can rotate or revoke them. They never include your weight.
Export your workouts, weekly summaries and health metrics as CSV, for any date range.
Coaches and gyms pay the same each month however many athletes or members they have. Paying yearly gets you two months free.
For anyone training, coached or not
$0 forever
For as long as you train.
More AI: $9 a month
For coaches and personal trainers
$19 a month
or $190 a year
More AI: $39 a month
For gyms, studios, boxes and clubs: anywhere with a timetable
$59 a month
or $590 a year
More AI: $99 a month
Athletes are free for good. Coaches and gyms get 14 days free, then pay one flat price.
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