Heart-rate training · iPhone & Apple Watch
Train by heart rate. Know before you start whether today's session will land.
HealthStars builds your plan from your own VO₂ category, body composition and training history — then scores your readiness against sleep, stress, fuel and the weather you're actually running in. Hard days go where they count.
Requires iPhone. Live heart rate and session control on Apple Watch.
Fitness
Move your VO₂ max, tracked session to session.
Blood pressure
Train toward a systolic target with your clinician's number.
HbA1c
Interval work aimed at a glycemic target you set once.
Weight loss
A rate of change, and the date it gets you there.
Readiness
A score before the session, not a verdict after it.
Every planned workout is scored against what your body brought to it: last night's sleep, stress, nutrition, hydration, medication adherence, the session's own intensity, and the temperature, humidity and altitude you'll be running in. You get one number — and the exact factors holding it down.
Sleep is the largest drag today. Shift the sprint block, or run it at reduced intensity.
What's holding it down
Share of shortfall
Example breakdown from one logged session
The progression
The plan walks you up the zones, in order.
Three modalities, prescribed in weeks. Where you enter depends on your VO₂ category, body-fat range, current training level and lifestyle score — so a conditioned runner skips the base weeks entirely, and a sedentary one doesn't get handed sprints in week one.
MICT
Stage 1 · Zone 2–3 · Continuous
Moderate continuous running that builds the aerobic base your intervals will spend. Prescribed in weeks — zero of them if your base is already there.
HIIT
Stage 2 · Zone 4 · Intervals
Hard efforts with measured recovery between them. Duration and target heart rates come out of your own numbers, not a generic template.
SIT
Stage 3 · Zone 5 · Sprints
All-out sprint intervals, the sharp end of the plan. It opens only once your conditioning — and the day's readiness — supports it.
Live event
Max Heart Rate Challenge
One challenge, three calendars running at once. Your score is the time you hold above 95% of your max heart rate — log one compliant attempt inside the open window and it counts for the week, the season and the year. Men's and women's divisions are scored separately.
Weekly window
$500Per division
A fresh window opens every week. One attempt inside it, and the most time held in your top zone takes the pool.
Season
$2,000Per division
Weekly attempts sum into a seasonal total. Consistency across the season beats one lucky Tuesday.
Year-end
$5,000Per division
Your best three seasonal totals count, so a missed season doesn't end your year.
Warm up, or it doesn't count
An attempt is scored only once the warm-up is done, you've reached 80% of max HR, and the session comes back compliant. It protects you, and it keeps the board honest.
Ties break on quality
Same time in zone? Tie breaker: lower SIT score, then greater distance in your max zone.
Paid to your own account
Connect a payout account once. Winnings settle straight to it when the window, season or year closes.
Prize pools shown are the current defaults, per division, per calendar
Around the training
The parts that keep you coming back.
Clubs
Train with people
Join a club, take a role, watch the standings move. The weekly window is better with someone else in it.
Goal ETA
A date, not a hope
From your actual rate of change, the app projects when you reach your target — and moves the date when your rate moves.
Referrals
Bring a training partner
Invite someone in and it's tracked to your account, so the people you train with count for something.
Train your heart
Your next run already has a target. Go find it.
Set one goal, log one session, and the plan starts adapting to the athlete you actually are today.
iPhone · Apple Watch