PERSONALISED CROSS-SPORT TRAINING FOR YOUR FIRST REAL RUN AT IT

Pick a goal. Get the plan. Become someone who trains.

Consistency gets coached here.

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See how the plan works

Set a target Pick a race, challenge, sport focus or custom goal.

Train across sports Blend running, strength, conditioning and recovery without guesswork.

Adapt the next block Use completed sessions, missed days and readiness to keep moving.

Telos builds a clear 14-day plan around your goal, available hours, preferred sports and recovery signals.

Race-ready blocks24 sportsRecovery-aware rebuildsFree challenge plans

Telos recovery and wearable signals screen on a phone.

WHAT TELOS GIVES YOU

Structure, variety and momentum from the first week.

Choose what you are training for

A first 5K, a HYROX, a race date, strength goal, 75 Hard, a new sport - whatever you imagine - gives every week a reason.

Follow a plan that respects real life

Telos balances your sports, available hours, preferences, and recent data to research and refine the next usable block.

Stay ready, fuelled and accountable

Fuelling prompts, recovery-aware rebuilds, streaks, groups and progress tracking help consistency feel visible.

A good plan does not collapse after one messy week.

Most people do not fail because they lack ambition. They fail because the plan stops matching their sleep, schedule, recovery and actual sport life. Telos keeps the direction clear while reshaping the work around what changed.

Your schedule changes

Miss a lift, move a long run, travel for work. Telos keeps the week usable so one disrupted day does not turn into a lost block.

Your recovery changes

Connected recovery signals help the next block separate productive load from fatigue, so you can push when ready and back off before momentum breaks.

Your goals change

Shift from base fitness to HYROX, a 70.3, a 5K PB or a mobility streak without starting again or guessing what to drop.

HOW THE BLOCK WORKS

A fortnightly loop that makes consistency measurable.

Each block starts with your commitments, then learns from the work you completed, skipped, moved or recovered from.

Set the inputs that matter

Choose your sports, available hours, target event and non-negotiables so the plan starts from the life you actually have.

Follow sessions with intent

Open the day and know exactly what quality looks like: warm-up, main set, cool-down, duration, RPE and the reason the session is there.

Feed back real signals

Completed work, missed sessions, readiness, sleep and activity history become useful signal rather than guilt or noisy dashboard data.

Rebuild the next 14 days

Every 14 days, the next block tightens the progression around what you handled, so consistency compounds instead of drifting.

Telos fortnightly planning screen showing the next training block. — Fortnightly block rebuild

Every session earns its place in the week.

Duration, RPE, warm-up, main work, cool-down and completion tracking are built in, so the plan feels actionable at 6am, after work, or whenever the day finally gives you a window.

Telos session detail screen showing warm-up, main set, cool-down and RPE guidance. — Structured session cards

Telos training screen showing scheduled workouts and weekly training load. — Training log and weekly load

Telos completed session screen with matched activity and completion notes. — Auto-matched completion notes

Give the training a finish line.

A race date, PB target or challenge changes how people show up. Telos turns that intent into the next fortnight of training, balancing ambition with the hours and recovery you can actually give it.

HYROX block70.3 prep75 Hard workout track10% PB Improvement30-Day Mobility4x4x48 prep10K Daily StepsRun 5K Without StoppingCustom goal

Event prep

Build towards HYROX, a 70.3, a 10K, a first 5K or a sport-specific PB with the highest-value work protected each week.

Structured challenges

Turn popular challenges into structured training instead of a motivation spike followed by random effort and avoidable soreness.

Custom focus

Set the outcome, preferred sports and weekly capacity. Telos keeps variety high while the block still points at a measurable result.

Telos events and challenges selection screen. — Events and challenges

Telos training preferences screen. — Training preferences

USER STORIES

People stick with Telos because training feels clear again.

Races, challenges, sports and recovery all sit inside one plan. The result is structure, variety and enough flexibility to keep going when real life moves.

Athlete training with focus and structure.

Athlete training for HYROX with strength and conditioning work.

Athlete following a structured hybrid training plan.

Athlete training as part of a group challenge.

Athlete checking recovery signals between training sessions.

Athlete mixing strength, cardio and sport-specific sessions.

Athlete tracking progress across multiple sports.

Variety should build fitness, not scatter it.

Keep the long run, the heavy lift, the ride, the swim and the sport you actually enjoy. Telos gives each mode a role so mixed training still moves towards a stronger, fitter week.

RunHikeCycleSwimOpen Water SwimStrengthHIITFootballTennisBadmintonPadelSquashBoxingBasketballVolleyballYogaPilatesCrossFitEllipticalStair StepperClimbingSki or SnowboardKayakRowing

Telos sport selection screen showing multiple supported training modes. — 24 supported sports

WHY THE METHOD HOLDS UP

Emotion gets you started. Structure keeps the block moving.

Telos turns the principles athletes already trust into a plan that fits the next fortnight: aerobic work, strength, sport variety, recovery context and accountability.

150-300

Aerobic work you can repeat

Guidance is easy to quote and hard to schedule. Telos turns aerobic minutes, strength work and recovery into a week you can actually repeat.

WHO physical activity guidance

Strength that supports the goal

The aim is not to do everything at once. Telos gives strength, endurance, sport and recovery clear roles so variety still adds up.

WHO executive summary

70%

Accountability protects consistency

People stay consistent when the plan is visible, shared and designed well. Telos makes progress easier to discuss with friends, groups or a coach.

Preventive Medicine review

Multi-signal

Recovery needs more than one score

One metric cannot explain a hybrid athlete. Telos treats recovery, adherence and performance as context for better next-block decisions.

HRV strength and conditioning review

RECOVERY AND WEARABLES

Make recovery part of the planning process.

When connected, Telos can use readiness, sleep, resting heart rate, recovery minutes, intensity balance and training activity to keep future blocks aligned with how you are coping and performing. We have longevity science specialists on the team, for good reason.

Use Apple Health, Health Connect, Strava and supported wearables where available. The goal is practical planning context: less guessing, better timing, and fewer heroic weeks that end in a reset.

Telos biomarker screen showing readiness and recovery context. — Readiness

Telos biomarker screen showing sleep and resting heart rate signals. — Sleep and RHR

Telos integrations screen for connected health and training data. — Health and training integrations

Telos fuelling guidance screen with prompts around upcoming sessions. — Fuelling guidance

Train like the session deserves energy.

Consistent training is easier when hard days are fuelled and recovery days are respected. Telos keeps nutrition prompts close to the session so better preparation becomes part of the routine.

Before

Know which sessions deserve fuel before you start, so hard work does not become underpowered work.

During

Get simple prompts for longer or hotter sessions where hydration and carbohydrates change the quality of the work.

After

Finish with recovery guidance matched to the load, not generic wellness advice you ignore.

See what consistent training is starting to change.

Track PBs, benchmark efforts and sport-specific signals so progress is not reduced to a streak. Faster runs, stronger lifts, better readiness and steadier adherence all help shape the next block.

Telos progress screen showing PB and sport-specific metrics. — Sport-specific PR tracking

Telos advice screen for training questions with current plan context. — Advice with plan context

Ask better questions because the context is already there.

When you need help with pacing, conditioning, race prep, a new sport or motivation, advice can reference the current block, recent sessions and recovery signals instead of starting from a blank chat box.

Make consistency visible to the people who help it last.

Share activity, streaks and upcoming sessions with friends, groups or a coach. The point is not surveillance; it is making the plan easier to support before motivation drops.

Telos accountability screen for groups, shared activity and coach visibility. — Groups and coach visibility

Understand the why, then trust the work.

Read practical guides on hybrid training, race prep, recovery, fuelling and wearables. The goal is simple: make each block feel less like guesswork and more like a decision you can repeat.

Hybrid trainingHYROX and race prep70.3 and endurance blocksRecovery and readinessFuellingChallengesSport-specific PBsWearables and training signals

Training app comparisons

Best AI hybrid training app: what to compare before you pay

A practical guide to choosing between Telos Fitness, TrainingPeaks, Runna, MOTTIV, HumanGO, Athletica, 2PEAK and AI Endurance for running, strength and multi-sport training.

Hybrid training

How hybrid training plans fit a messy week

A practical guide to using 14-day blocks across running, strength, endurance and recovery without rebuilding a spreadsheet every few days.

HYROX and race prep

HYROX, 70.3 and hybrid event prep need different weeks

Event-led training should prioritise the work that matters while preserving strength, recovery and enough sport variety to keep the plan sustainable.

FAQ

Answers for people comparing training apps.

What is Telos Fitness?

Telos Fitness is a personalised hybrid training app that builds 14-day plans across running, strength, endurance and skill-based sports.

How often does Telos update my plan?

Telos rebuilds the next block every 14 days using recent training, adherence, recovery and performance signals. Day-to-day scheduling can also adapt around your availability.

Can Telos use my wearable data?

When connected, Telos can use signals such as sleep, readiness, resting heart rate, recovery minutes, activity history and intensity balance to inform future planning.

Does Telos support race goals and challenges?

Yes. You can train towards target events, PBs, structured challenges such as 75 Hard or 4x4x48, or a custom focus based on your own goal.

Which sports does Telos support?

Telos supports 24 sports, including running, cycling, swimming, strength, HIIT, football, tennis, padel, yoga, Pilates, CrossFit, rowing and more.

Is Telos medical advice?

No. Telos is for general fitness and wellness. People with health concerns should speak to a qualified healthcare professional before starting a new training programme.

Start the next block with a plan you can actually finish.

Try a free challenge plan, or start the 2-week free trial for personalised training that adapts as your real weeks unfold.

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Available on iOS. Android waitlist open.