STHEN

One system
for athletes who
lift.

STHEN reads training, recovery, fuel, sleep, stress, and schedule — then adapts what comes next.

LIFT
RUN
RIDE
SWIM
RACE
Run load spike
Strength volume moved
GARMIN · APPLE HEALTH · APPLE WATCH · STRAVA · WHOOP · ULTRAHUMAN · FITBIT · POLAR
GARMIN · APPLE HEALTH · APPLE WATCH · STRAVA · WHOOP · ULTRAHUMAN · FITBIT · POLAR
GARMIN · APPLE HEALTH · APPLE WATCH · STRAVA · WHOOP · ULTRAHUMAN · FITBIT · POLAR
GARMIN · APPLE HEALTH · APPLE WATCH · STRAVA · WHOOP · ULTRAHUMAN · FITBIT · POLAR

Apple Health at launch. Garmin and more integrations planned.

The control center

Your training, recovery, and fuel in one place.

A daily view of what matters now — load, recovery, sleep, fuel, and what should change next.

Today

Decision

ADAPT

Next adjustment

Reduce volume. Preserve intensity.

Heavy squatLong run tomorrow

Readiness

72

Sleep

6h 18m

Load

+18%

Fuel

low

7-day stress

rising

Full-context coaching

A coach that reads
the full context.

STHEN reads your training history, recovery, nutrition, sleep, stress, and schedule — then adapts the structure around what your body can actually absorb.

01

Heavy squat day · Long run tomorrow

Volume reduced. Intensity preserved.

Planned84%
Adjusted54%
Intensity82%
02

Low sleep · High training load

Intensity reduced.

Sleep42%
Load88%
Intensity48%
03

Run load spike · Lower-body fatigue

Strength volume moved.

M

T

W

T

F

04

Under-fueled trend · High load

Recovery protected.

Mon
below
Tue
below
Wed
below
Thu
protect
Built for hybrid athletes

Not just endurance.
Not just strength.
Hybrid performance.

For athletes pursuing strength and endurance together — where every session affects what comes next.

01
STREND

Train across disciplines.

Strength and endurance need one shared structure.

02
LOADSLEEPFUEL

Connect the context.

Load, sleep, fuel, recovery, stress, and schedule all change the next session.

03
71430

Read the pattern.

Not just today’s score — the last 7, 14, and 30 days of training stress.

04
GOALADAPT

Adjust with purpose.

Every change should protect the goal, not just react to a bad number.

The problem

You don’t need
more metrics.
You need training
that knows how to use them.

Your watch knows how you slept.

Your training log knows what you lifted.

Your running data knows the miles, pace, and intensity.

Your food tracker knows how you fueled.

But collecting signals is not the same as understanding what they mean for your next session, your next block, or your next adaptation.

01

Strength Load

Heavy lower-body work doesn’t end when the session ends. It changes how your body responds to the next run, ride, or interval.

02

Endurance Load

Mileage, intervals, hills, and long sessions create stress that doesn’t always show up as soreness.

03

Fuel

Nutrition is not just a log. It changes how hard you can push, how fast you recover, and how much of the work your body can actually use.

04

Recovery

A recovery score is not coaching. The adjustment after it is.

The data is easy.
The interaction
is the hard part.

The plan

Set the goal.
STHEN builds
the structure.

From endurance races to strength goals, STHEN builds the block around the target — phases, load, peak, taper — then adjusts the structure as your body and life change.

Base

Build

Peak

Taper

01

Goal

02

Block

03

Sessions

04

Adjustments

Ironman in 6 months

maintain strength

Build the engine while preserving strength. STHEN manages phases, recovery cost, and strength maintenance across the block.

Sub-3:30 marathon

preserve strength

Increase running performance without letting lower-body fatigue pull strength work off track.

Heavy strength block

keep the engine

Push strength while maintaining aerobic capacity. STHEN keeps endurance work inside the block without letting it interfere with the main goal.

The goal stays fixed.
The structure adapts.

Train with
the full picture.

Join the waitlist for STHEN — adaptive coaching for hybrid athletes.

FAQ

Questions?