What will you get?

You will get an online schedule with a training plan and a recovery plan. This schedule will be updated and maintained automatically based on your activities and feedback.

How will you get the training plan?

When you follow the setup process, you will be able to link your Garmin account with the Morning Training System. In the Morning Training System, you will be able to manage your training.

All workouts and schedules will also be published to your Garmin Connect account. Through Garmin Connect, these workouts will be made available on your Garmin devices automatically. So you can easily start a workout and follow the steps on the wearable.

What do you need?

  1. A Garmin wearable and Garmin Connect account to keep track of your training.
  2. Running shoes and a headlight to get out running in the dark.

Will it work for you?

Before you begin this morning training plan, you need to be able to run at least two times a week for 1 hour.

By design, the morning training method has no specificity in the workouts. Most training plans are designed with a focus on the specific demands of an event (10mile beach race, marathon, mountain trail, ultra,…).

We focus on long term development of your running economy over time. In this standard plan, you will get close to your 10K personal record. Then you are adaptable to work if necessary to most types of events with the help of a coach.

In this plan there are between 3-4 running workouts per week, with additional endurance runs, cross training, some general stretching, a simple yoga flow and strength training.

How does it work?

The system will motivate you to perform a workout every morning before/at sunrise.

In the Morning Training application dashboard, you will get a compliance score for your workout that starts between 5 AM and 10 AM. The system will evaluate your workout stimulus and the recovery process daily, looking at how fresh and fatigued you are.

We analyze:

  1. Your day-to-day paces and workouts to determine if you are becoming more fit.
  2. We mix these trends with interval workout metrics, our system learns when you are most fit, when you are most fatigued and when you are most ready for performance.
  3. Qualitative feedback and workout comments from the training logs are reviewed daily by our team of coaches.

Workload and intensity are based on your recovery data

Your recovery data, rest heart rate(RHR) and sleep scores are defining your workout. The score defined in this recovery strategy will update your daily personal training plan. Static ‘generic’ plans rarely work out as expected. We made our day-to-day programs dynamic and personalized.

“ We provide the stoplight predictions(before you do your run): that turn green when things should be good, red when they are bad, and you should not train, and yellow for somewhere in between.“

We are still investigating how this model influences your mindset and motivation.

Context aware workout planning

  • The system will allow you to interpret that the day-to-day training is on the right track and if you are making improvements over weeks or months by providing a detailed report.
  • You will get insight into pre-workout rituals and post-workout nutrition strategies to get the most out of your body, these tips will depend on your training workout and the context the system receives from your exercises and daily activities.
  • To avoid being unprepared in the morning, you get weather forecasts and route ideas.

Risks? Is it safe? Privacy?

  1. You can stop the morning training method at any moment. All your data will be erased from our servers. This can be done via the Morning Training Application (cancel account) or via the Garmin Connect platform.
  2. We will recommend skipping training based on inadequate sleep or insufficient recovery to avoid injuries. We will try to focus on an alternative exercise like swimming or yoga at/before sunrise. Our goal is to ramp up the physical activity and allowing the body to adjust.