On the App Store · iPhone

Make it to the start line. Then run your time.

Synka is the plan that keeps up with you. It rebuilds itself every day around what you run, what life throws at you and what your body says. And your physio can join in, from November.

Free · iPhone

Are you a physio? Follow your patients between appointments →

Marathon build-up2027

4/10

get injured before race day.

Will you be one of the 6?

Races are lost in the build-up, not on race day.

4 in 10

get injured during their build-up. 4% never even make it to the start.

1 in 2

loses a whole week of training. That can cost up to 5% of your time.

2 times

as many injuries for beginners. And 1 in 2 starters in Paris is running their first marathon.

SynkaWill you be one of the 6?

It's not the kilometres. It's the spikes.

One run 10% longer than your longest of the month: × 1.6 injury risk. Same for the week: jump from 45 to 70 km in one go, and that's where it breaks.

And it happens when your plan doesn't know what you ran.

SynkaWill you finish the build-up, or will it finish you?

Nice run on Tuesday.

12 km with a friend, not in the plan. You have 28 km left of this week's 40.

Shall we push your hard session to Thursday, to keep your 48 hours?

Yes, move it Keep it as is

To avoid the spike, Synka smooths out your week.

Your off-plan runs count. Towards the target, not on top of it.

Recovery decides. Not the calendar.

No time? Shorter, not skipped. The session fits into your 40 minutes.

Synka suggests, you decide. Every change is explained, and you can say no.

Is your plan keeping up with you? →

Six ways to avoid injury.

Stay consistent

A smoothed-out week, a shorter session rather than a skipped one: no spikes.

Your real level, your real zones

Read from two years of runs. The paces that make you faster, not the ones that get you hurt.

How it felt

You say how hard it was, the plan adjusts.

Your recovery, read from your data

The hard session waits until you're ready.

Strength

Runners who do it get injured three times less often. A guided bodyweight session, in your plan.

An easy comeback

After a break, you build back up in steps, with no hard sessions at first.

SynkaWhat if your physio could see your training?

“I've got 40 minutes.” You still run.

You give your minutes, Synka builds the session your week needs. One tap, and it's on your watch.

I've got

203040 min4560

Structure

EasyIntervalsTempo

Target effort

10 min easy · 3 × 3 min fast (90 s recovery) · 8 min cool-down

Today, you can run

52:10 for 10 km

Between 51:20 and 53:05, based on your VMA and your best 5 km.

On race day, 12 October

49:40 to 51:15

If you keep up your sessions the way you do today.

One more long run at this pace and this range gets tighter.

What you can run today, and what you'll run on race day.

Your time, today and on race day, worked out from your runs, not from what you claim.

A goal your data suggests. Ambitious and realistic, so your health keeps up.

Synka€200 for the bib.
Planning to run it?

Your cycle, learned from you.

What each phase costs you is measured on your sessions, not taken from a textbook. Synka moves your hard sessions to the days that cost you least. The intensity never changes.

On your period, you still run. The easy session goes there, the hard one goes elsewhere.

Optional. Switches itself off on hormonal contraception. Never shared.

What your cycle changes 72%

Menstrual +0.32

Follicular −0.22

Ovulation −0.10

Luteal not measured yet

What Synka measured on your easy sessions. The higher it is, the more the phase costs you.

You're not as old as your passport says.

Your fitness age is the age your engine really runs at. It's what spaces out your hard sessions.

Fitness age

0 years 8 years younger

Your hard sessions, placed by your recovery

Hard Long run Easy or rest

Around the plan.

Your run, recorded

GPS with the screen locked, for eight hours if needed, time and pace on the lock screen.

On your watch

The session goes to your Apple Watch, step by step, with its paces. Strength sessions too. Your Garmin, COROS and Suunto runs come in on their own.

The summary

Route, splits, elevation, planned against actual, and what made the difference.

Ready for Strava

A ready-to-paste text that tells the story of your session. Your cycle never appears in it.

Your numbers

VMA (your maximal aerobic speed), VO₂max, your pace at the same heart rate, your records measured on your real runs.

Your health

Heart-rate variability, resting heart rate, morning energy, and the decisions they triggered.

Thirty seconds in the morning

Energy, pain, period. Today's session adjusts straight away.

It knows you before your first question

Two years of runs read from Apple Health: your VMA, your records, your breaks, your form.

Test your fitness

Two all-out kilometres, guided, to reset your VMA when you've changed.

SynkaSee you at the start?

Download Synka.

Our goal: everyone makes it to the start line. And across the finish, healthy. Health before performance is the right order, even for performance.

Cycle tracking is optional · Health data hosted in Europe, never sold · Delete everything whenever you want

Free · iPhone