Step 1 of 4
Apple Health
Connect Apple Health
Garmin runs, sleep, HRV, and resting heart rate arrive through Apple Health. TrainOrRest only reads.
3 minutes to a plan
Know what to do in the next 12 hours.
Enter the race you signed up for. Get a plan, then a daily call to train, go easy, or rest. Watch, calendar, and Coach can wait.
TRAIN
78
6 × 800 m at 5K pace
HRV normal · slept 7h40 · load balanced
Real first-run spine
The first success is a race plan, not a connected account.
TrainOrRest asks for Health, then the race, then shows Today. The optional pipes stay available without blocking the plan.
One decision. Evidence attached.
TrainOrRest turns Garmin-derived Apple Health data into a practical call for the next 12 hours.
A plan built backward from race day
Choose 5K, 10K, half marathon, or marathon. The local plan engine spaces volume and quality around your available days.
Readiness without score chasing
Sleep, HRV, resting heart rate, and load support the recommendation. The verdict stays the headline.
A coach with a narrow job
Claude or OpenAI explains the evidence and proposes edits. Local validators check them before you decide.
The model never gets the final tap.
Every coach edit follows the same visible path. The schedule only changes after validation and your approval.
- 01 Coach proposes
- 02 Local rules validate
- 03 You apply
After the first plan, connect the optional pipes.
Coach, watch delivery, and calendar sync are useful later. The race plan and Today view do not depend on them.
Coach provider
Bring one API key
Claude / Anthropic
- 1Open the Claude Console
Sign in to the Claude Console. Add billing if the console asks for it.
- 2Create a key
Open API Keys, choose Create Key, name it TrainOrRest, and copy it once.
- 3Save and test in the app
TrainOrRest: Settings > Coach provider. Paste the Anthropic key, then tap Connect coach.
Codex / OpenAI API key
TrainOrRest uses an OpenAI Platform API key. It does not use your Codex CLI or ChatGPT sign-in.
- 1Open the OpenAI Platform
Sign in to the developer platform and set up API billing if needed.
- 2Create a secret key
Open API Keys, create a new secret key, and copy it. The full secret is only shown once.
- 3Choose OpenAI in TrainOrRest
TrainOrRest: Settings > Coach provider > Advanced provider setup. Pick an OpenAI model, paste the key, then tap Save OpenAI and test.
Never paste a key into this website. Enter it only in TrainOrRest, where it is stored in the iPhone Keychain.
Watch delivery
Send the plan through intervals.icu
- 1Copy both credentials
On intervals.icu, open Settings, then Developer Settings. Generate an API key and copy the Athlete ID from the same page. It often looks like i123456.
- 2Enable Garmin planned workouts
Still in intervals.icu, open Settings, Connections, Garmin. Turn on Upload planned workouts. Without this, the watch stays empty.
- 3Save the connection
TrainOrRest: Settings > Connected Services > intervals.icu. Paste the Athlete ID and API key, then tap Save connection.
- 4Turn on Watch Push
Open Watch Delivery, enable Watch Push, then tap Sync now. Confirmed plan edits can now reach intervals.icu and Garmin.
TrainOrRest stores the intervals.icu API key in the iPhone Keychain. Garmin delivery depends on the Upload planned workouts switch.
Calendar sync
Add a separate training calendar
- 1Open the connection screen
TrainOrRest: Settings > Connected Services > Calendars > Google Calendar. Tap Connect Google Calendar.
- 2Review the permission
Continue with Google and choose your account. TrainOrRest creates and updates a separate calendar named RestOrTrain Training.
- 3Check the first sync
Open Google Calendar and make RestOrTrain Training visible. Back in TrainOrRest, tap Sync now if a workout has not appeared.
- 4Add scheduling only if useful
Optional scheduling access reads only free and busy availability from existing calendars. It does not read event content.
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It canUse Google's calendar.app.created access to create and update RestOrTrain Training.
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It does notChange work or personal events. Optional scheduling separately reads only free/busy availability and a read-only calendar list.
Health data stays on this iPhone.
Apple Health is read-only. API keys are stored in Keychain. Optional services receive only what their job requires.
Review each connection