Taperwise for iPhone and Apple Watch

Run your race.
Keep your data.

A training plan for 5K, 10K, half or marathon, a coach for every run and maps that work without signal. No account. No cloud.

Coming soon on the App Store See how it works
Taperwise on Apple Watch Ultra: pace 4:10 per km on target, heart rate 162

Your runs, your heart rate and your plan live on your iPhone and Apple Watch. Not on a server. Not in a cloud. Nowhere else.

0
servers
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on-device
12–30
week plans
8
languages

Plan

Built around you.
Adjusted every morning.

Taperwise plan: marathon in 76 days, finish goal, race-day estimate 3:24 to 3:40, on track with 200.9 of 203 km

A plan that starts where you are.

Taperwise reads your running history from Apple Health, or imports GPX, TCX, FIT and Strava exports. Then it builds a 12 to 30 week plan for 5K, 10K, half marathon or marathon: Base, Build, Peak and Taper. Your goal, today’s fitness and an honest race-day range sit side by side.

  • Volume grows at most about 10% a week
  • Every fourth week is a recovery week
  • Long runs grow at most 10%, capped at 35 km or 3.5 hours
Plan calendar for October with completed runs and planned sessions

Every session, on a calendar.

See the plan week by week or month by month. Filled days are runs you did, coloured dots are what comes next. Tap a session for its steps, target paces, heart rate zone and, on long runs, a drink and gel plan.

Taperwise Today: easy run, 10.9 km, take it easy, cut today’s volume by 30 to 50%, and a coach note

Listens to your body.

Heart rate variability, resting heart rate, sleep and training load decide whether today is green, yellow or red. A yellow morning trims the session, three red days bring a deload, and missed runs are never made up. Sore legs or a cold? Tell Taperwise and the plan pauses, then eases you back in.

Strength: split squat, calf raises, single-leg Romanian deadlift and step-up, about 27 minutes

Strength that keeps you running.

Two short sessions a week of split squats, calf raises and step-ups, the moves linked to fewer running injuries. A guided circuit counts sets and rest on iPhone or Apple Watch and saves to Apple Health.

Run

9 km along Lake Zürich.
Scroll to run it.

© OpenStreetMap contributors
Time
0:00
Distance
0.00km
Pace
–/km
Heart rate
–bpm
Elevation
–m

Demo tempo run on the lakeside path: Bürkliplatz, Arboretum, Mythenquai and Wollishofen, out and back.

Live on iPhone

Big numbers.
Clear targets.

Your iPhone records the run on its own, no watch needed. Pace sits big and white over the map with a gauge for the target, interval steps count down, and spoken cues tell you when to push and when to jog. Pause, End and Get me home stay in thumb reach.

Live run: pace 4:10 per km inside the target band, average 5:11
Pace against your target
Interval page: work 2 of 5, 859 m remaining
A target for every step
Heart rate 162 in zone 4 with time in zones
Heart rate zones
Pace and heart rate chart of the whole run
Pace and heart rate as you run

Race Pilot

Race day,
planned to the second.

Set a goal time, or let your training predict one, and Taperwise turns it into a pace band for every 5 km. Import the course GPX and each kilometre adapts to the climbs.

  • Carb load and race morning. How many grams a day for the two days before, and what to eat before the start.
  • Gels by kilometre. Spread through the race, with a reminder on your wrist.
  • Ahead or behind. Live against your plan, so the first kilometre stays slow.
Race plan: marathon, target 3:30:00, pace band 4:59 to 5:05 per km with splits every 5 km Race plan continued: splits to the 3:30:00 finish, 60 g of carbs an hour, gels by kilometre and the race-week checklist

Maps

Water. Toilets.
The next tram home.

Drinking fountains, restrooms, shelters and public transport stops sit right on your run map, on iPhone and on Apple Watch. Choose which ones you want to see.

  • Drinking water
  • Toilets
  • Shelters
  • Public transport

Works without signal.

Download the areas you run in, from overview to street detail. On Wi-Fi, Taperwise keeps the places you run available offline automatically, and the maps you have looked at stay in a 200 MB cache. Send a detailed area to your watch and leave the phone at home.

Run tab: map with drinking water, toilets and bus stops, GPS ready, today’s easy run of 10.9 km and a Start button

Apple Watch

Leave the phone at home.

The watch runs the workout itself, with no phone and no network. Pages laid out like the Workout app: metrics, intervals, zones, chart, elevation, fuel and Now Playing. Pause with the Action button, and do your strength circuit right on your wrist.

Start screen: today’s intervals of 8 km, take it easy, and Start
Today’s session
Pace 4:10 per km on target, time, distance and heart rate
Metrics
Work interval with target pace, 859 m left and heart rate range
Intervals
Heart rate 162 in zone 4
Zones
Pace and heart rate over the whole run
Chart
Fuel page: fluid estimate with I drank and Gel buttons
Fuel

After the run

Every run, explained.

Heart strain, cadence, estimated VO₂max, grade-adjusted pace and decoupling for every run. Scrub through pace, heart rate and elevation and watch the spot light up on the map.

Run detail: 7.75 km with map, heart strain 7.9, cadence 170 spm, grade-adjusted pace 5:35 and decoupling 3.2%
Stats that matter
Running form and a breakdown scrubbed to 18 minutes with pace and heart rate
Running form and breakdown
Map of every run around Lake Zürich
Everywhere you have run

Insights

Watch your fitness grow.

  1. Fitness trend

    Your VDOT over 26 weeks, with estimates for 10K, half and marathon and a race-day range.

  2. Recovery

    HRV, resting heart rate and sleep against your own baseline, with the reasons spelled out.

  3. Training load

    Fitness, fatigue and form, plus the acute to chronic load ratio.

  4. Weekly volume

    26 weeks of kilometres, long run and the rest of the week.

  5. Easy vs. hard

    How close you stay to 80% easy running.

  6. Running form

    Cadence, ground contact, stride length, vertical oscillation and power, week by week.

  7. Aerobic efficiency

    Pace at the same heart rate over months, so you see the engine grow.

  8. Consistency

    Every day of the last 26 weeks on one grid.

  9. Monotony & strain

    Same load every day raises the risk. Vary hard and easy days.

Taperwise Insights: fitness trend, recovery, training load, weekly volume, easy vs. hard, running form, aerobic efficiency, consistency, monotony and strain

Apple Intelligence

A coach that never leaves your iPhone.

With Apple Intelligence turned on, Taperwise writes short notes on today’s session, your week and every run. Describe your goal in a sentence and it fills in the plan for you to check.

  • On-device only. Notes come from Apple’s on-device model. No server, no cloud model, no data sent.
  • Only when you opt in. If Apple Intelligence is off, or you switch notes off in Settings, the feature stays hidden.
  • Rules decide, AI explains. The training rules make every decision. The notes never change your plan.
Edit plan: describe your goal and Apple Intelligence fills in the form

And more

Everything a race build needs.

Honest race prediction

~3:34

Your marathon estimate blends race fitness with the training you actually put in, shown as a race-day range with an honest “on track”, “ambitious” or “unrealistic”.

Aerobic decoupling

3.2%

Heart-rate drift in the second half of steady runs. Under 5% three times in a row unlocks the next long-run step.

Your history, in one place

Runs from Apple Health and your imports, by month, on a calendar or on one map, with splits, zones and best efforts.

History: 64 runs, 691 km, monthly distance

Heart strain

7.9

How hard every run was on a scale from 0 to 21: light, moderate, high or all out.

Hydration and fuel

Weigh in before and after to learn your sweat rate. Drink and gel plans for long runs and race day, and a fluid estimate while you run.

Your run screen

Pick the fields, order the pages and see a live preview for iPhone and Apple Watch.

Run screen settings with a live iPhone preview

Rewards for consistency

Plan streaks, session points, a long-run ladder and badges for your first 30 km or a full taper. Extra kilometres earn nothing, and you only compete with your past self.

Bring your history

Apple Health, GPX, TCX, FIT and whole Strava exports, with duplicates detected automatically.

Body check

Rate every run from 1 to 10, saved to Apple Health as effort. Pain two days running? The plan offers a pause and brings you back at 60%.

Get me home

One tap shows an arrow and the distance back to your start, on iPhone and Apple Watch, even offline.

Live Activity

Pace, distance, heart rate and what’s left on the Lock Screen and in the Dynamic Island.

Speaks your language

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Just you and your run.

No feed, no followers, no leaderboards. Taperwise was built without a server on purpose. Health data stays in Apple Health, your plan stays on your iPhone and coaching runs on-device. The only thing the app downloads is map tiles.

Read the privacy policy