RiseMove™ Get app
For self-coached cyclists and endurance athletes

You know how to train.What should today be?

RiseMove uses your available activity history, recent load, supported health data, and check-ins to recommend whether today should be Train, Build, Move, Recover, or Restore.

Hank™ explains the reasoning, answers specific training questions, and helps you adapt the decision around your event, schedule, experience, and current condition.

Bring the wearable you already use. When its companion app shares supported metrics with Apple Health or Health Connect, RiseMove can use them after you grant permission.

Get RiseMove on iPhoneSee Hank in practice
FTP & thresholdEvent preparationFuelingWeekly structureReturn to training
Training decisions, explained in the context of your day.
The decision behind the workout

You have the data. You have the experience. RiseMove helps you connect the two.

The difficult decision is not always whether you can train hard. It is whether hard training is the most productive choice today.

You trained hard over the weekend. Sleep was inconsistent. You have a group ride Saturday, an event six weeks away, and ninety minutes available today.

Is today the quality session, or is today the day you protect the work that comes next?

Your devices can show load, readiness, recovery, and workout history. RiseMove gives you one daily call, explains the evidence behind it, and lets you add the context your devices cannot automatically know.

Hank™ in practice

Real conversations. Real training decisions.

Verbatim excerpts from conversations inside RiseMove. Longer replies are shortened only with ellipses. Hank works in rate of perceived exertion and training context rather than prescribing by power zone.

Hank™FTP and threshold
How do I improve my ftp with the kind of rides I liked doing when I was active and non injured?

To raise FTP while keeping it “fun-ride” flavored, make your moderate–hard rides revolve around steady, punchy efforts you can repeat week to week.

FTP responds best to consistent time near threshold (sweet spot/threshold) plus enough easy riding to stay fresh.

Today (matches your 45–60 min moderate–hard recommendation)

  • 10 min easy warmup
  • Main set, pick one “fun” option:
  • Rolling-tempo: 3 × 8 min strong-steady (RPE 7/10) with 4 min easy
  • “Hills” feel: 2 × 12 min strong-steady with 5 min easy; stay smooth, seated, 85–95 rpm
  • 5–10 min easy cooldown
Hank then asked

Were you more of a long steady grinder, a hills-and-surges rider, or a group-ride sprinter?

Hank™Event preparation
I have a group ride I’m interested in - a 5 city tour coming up. How do I train for it.

Train for that 5-city group ride by building steady endurance plus short “pack surge” efforts, and practice fueling.

With today’s signal at 74 (strong) and the app recommending 45–60 min moderate–hard, you’re set up well to start with a quality session today and then progress your long ride each week.

Key workouts to prep a group tour (do these 2–3x/week as time allows)

  • Long steady ride: start at 60–75 min and add 10–20 min weekly until you can ride close to the expected daily duration
  • Surge practice: 6–10 × 30–60 sec hard (RPE 8–9/10) with 2–3 min easy, mid-ride
  • Easy spin/recovery: 30–45 min very easy, high cadence

Fueling/hydration (huge for tours)
30–60 g carbs/hour + fluids regularly; don’t wait until you’re hungry/thirsty

Hank then asked

About how many hours per day (and how many days) is the 5-city tour?

The value is not only the first answer. Hank asks for the missing context that changes the recommendation.
Straight from RiseMove

The app exchanges behind the transcripts.

Original iPhone captures from the conversations above.

Original RiseMove conversation about improving FTP
Original RiseMove conversation about preparing for a five-city cycling tour
One system, five calls

Training language without another dashboard.

The Daily Signal describes what kind of day is likely to be productive. It does not define how serious or experienced the athlete is.

Move

Keep the engine turning. Short, easy, low cost.

Build

Accumulate useful aerobic work without making it a quality day.

Train

Quality day. Focused work intended to produce adaptation.

Recover

Pull the load back deliberately while maintaining light movement.

Restore

Prioritize recovery before more training becomes counterproductive.

The question is not only whether you can train. It is what your next useful decision should be.

Honest scope

A daily decision layer that works alongside your existing tools.

RiseMove is designed to help interpret the day, not replace every platform you already use.

What RiseMove does

  • Uses available activity history, recent load, supported health information, and check-ins
  • Returns one Daily Signal with an explanation
  • Lets Hank answer training questions using the current Signal and recent context
  • Supports adaptive seven-day planning and schedule changes in Premium
  • Says when important information is unavailable

What RiseMove does not do

  • Analyze power files or replace a full performance analytics platform
  • Create structured .fit workout files or prescribe by power zones
  • Replace a coach managing a complete periodized program
  • Diagnose, treat, or provide medical care
  • Pretend missing data exists
Your wearable data can contribute to the decision. RiseMove evaluates supported activity and health metrics available through Apple Health on iPhone and Health Connect on Android, together with activity history and check-ins. If your wearable or its companion app shares supported metrics with either system, those metrics can contribute to the Daily Signal and Hank’s recommendations after you grant permission. Availability varies by device, platform, data type, and settings. Strava connection is optional.
Athlete field guide

Go deeper on the decisions that shape a training block.

These guides are written for trained amateur athletes who already understand effort, consistency, and recovery, but want a clearer way to make the next call.

FTP & threshold

Improve cycling FTP without losing the rides you enjoy

Use repeatable RPE-based work near threshold while preserving enough easy riding to stay fresh.

Read the guide →
Event preparation

Train for a multi-day cycling tour

Build daily-duration endurance, pack-surge tolerance, and a fueling routine you can repeat.

Read the guide →
Training decision

When to train hard and when to protect the next session

Separate the ability to complete a hard workout from whether it is the productive decision today.

Read the guide →
Weekly structure

Build a week around quality, endurance, and recovery

Give each session a job and leave enough flexibility for readiness and real life.

Read the guide →
Fueling

Practice fueling before the event demands it

Turn eating and drinking into a repeatable part of long-ride preparation, not a race-day experiment.

Read the guide →
Return to training

Rebuild training rhythm after time away

Use controlled sessions and completion goals before chasing old power numbers or peak fitness.

Read the guide →
Straight answers

What athletes usually ask first.

Can RiseMove use data from my wearable?

Yes, when your wearable or its companion app shares supported activity and health metrics with Apple Health on iPhone or Health Connect on Android. After you enable sharing and grant RiseMove permission, available metrics can contribute to the Daily Signal and Hank’s recommendations. Availability varies by device, platform, data type, and settings.

Can I use RiseMove with a Garmin watch?

RiseMove can use supported information Garmin Connect makes available through Apple Health after sharing is enabled and you grant RiseMove permission. Available workouts and health metrics depend on device settings, sync status, and Apple Health permissions.

Does RiseMove replace TrainingPeaks or WKO?

No. RiseMove does not analyze power files, deliver structured workout files, or replace a full performance-analysis platform. It helps interpret what kind of training decision makes sense today.

Does Hank use power zones?

Hank works with rate of perceived exertion, recent activity context, the Daily Signal, available health information, and what you tell it. It does not prescribe workouts by power zone.

Is RiseMove only for competitive athletes?

No. The athlete page is one entry point into the same RiseMove system. Move, Build, Train, Recover, and Restore also support people starting again, building consistency, or returning after time away.

Know your next move

Know what today should be.

Start with the free app. Premium adds adaptive seven-day planning and schedule controls.

Get RiseMove on iPhoneExplore the Movement Guide