UltraFlow: Ultra Coach

A daily readiness report and post-workout analysis where every number is traceable to its source. Adaptive coaching for ultra and trail mountain runners.

This isn't a plan you get once and tick off. It's a coach that looks at your body every day, knows your road to race day, and explains every decision — including the hardest one: when to back off even though you feel great.

Whether it's your first 50k or you're fighting for the podium — if you run ultra, this is for you. The goal is simple: to get you to the start line fresh and confident — not overtrained, not guessing. It runs fully on heart rate; a power meter is an option, not a requirement.

YOUR DAILY RHYTHM • Morning check-in: three numbers before you get out of bed — energy, motivation, soreness (1–10). Ten seconds, and they add context no sensor can catch. • Morning report: when your watch syncs the night — never at a fixed hour — it combines HRV, sleep and A:C ratio with your check-in and tells you exactly what to do today. • Post-workout report: detects the activity automatically and judges whether the session fit your phase. Fast, concrete feedback.

EVERY NUMBER MEANS SOMETHING • Form of the Day — HRV trend, sleep, TSB and your morning check-in in one clear signal. • Safety check — A:C ratio, connective-tissue window, injury history, flagged every day. • A precise prescription — heart-rate zone, TRIMP target, duration and terrain. Not "easy run" but: HR 130–140, 40 min, forest trail. • Weather awareness — conditions where you are feed straight into the prescription: pace and electrolyte tweaks, warnings for heat, cold, wind and slick descents. • Phase and goal context — where you are in periodization, days to race, and what this phase demands (like the tissue-recovery window after an ultra). • An antidote to "the watch is lying" — it reads Garmin Training Status / "Unproductive" in the context of your phase: a dip in form and deliberate recovery are not the same thing.

GOT A POWER METER? EVEN SHARPER Connect Stryd or another power meter and your prescriptions and race analysis gain watt targets alongside heart-rate zones — power on the climbs, where heart rate lags. Without a meter, everything runs fully on heart rate; you lose nothing from the core app.

RACE PLANNER (GIS-grade spatial analysis) Upload your route (GPX) — UltraFlow reads the terrain with a precision most apps don't even touch: elevation, gradients, surface and technicality classification, run/hike segments. You get an execution plan for race day: heart-rate and pace targets segment by segment (power if you have a meter), run/hike calls, a weather strategy and a computed pack weight for each section — trimming excess, never mandatory kit.

IT ADAPTS TO YOU Your heart-rate thresholds, how you respond to load, how you pace climbs and descents, your race history — the plan fits how you actually run, not an average. Got a power meter? It adds power zones and CP. The longer you use it, the better it fits.