# Taperwise · Marathon training app for iPhone and Apple Watch > Marathon, half marathon and 10K plans that adapt to heart rate, HRV and sleep. Live coaching and offline maps on iPhone and Apple Watch. No account, no cloud. Source: https://taperwise.run/ [English](https://taperwise.run/index.md) · [Deutsch](https://taperwise.run/de/index.md) · [Français](https://taperwise.run/fr/index.md) · [Italiano](https://taperwise.run/it/index.md) · [Español](https://taperwise.run/es/index.md) · [Português (Brasil)](https://taperwise.run/pt-br/index.md) · [Nederlands](https://taperwise.run/nl/index.md) · [日本語](https://taperwise.run/ja/index.md) Taperwise for iPhone and Apple Watch ## Run your race. Keep your data. A training plan for 10K, half or marathon, a coach for every run and maps that work without signal. No account. No cloud. [Download on the App Store](https://apps.apple.com/app/id6823595769) 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 100% on-device 12–30 week plans 8 languages ### Get the highlights. Plan ### Built around you. Adjusted every morning. #### 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 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 #### 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. #### 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 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. 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. - **Drift cue.** Heart rate creeping up at the same effort? Drink, take a gel or ease off. - **Fluid estimate.** From your sweat rate, with a nudge before you lose 2% of body mass. - **Long-run guard.** A heads-up when today’s run passes your longest of the last 30 days by 10%. 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 day ### 42.195 km along Lake Zürich. Scroll to race it. © OpenStreetMap contributors Course traced from the 2026 Zürich Marathon: Quaibrücke, the city centre, the right shore to the Meilen turnaround and back to Sechseläutenplatz. Demo race with a 3:30 goal, Race Pilot pacing and a gel every 5 km. 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. 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. Set targets with the Digital Crown, start and pause with the Action button on Apple Watch Ultra, and do your strength circuit right on your wrist. 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. Insights ### Watch your fitness grow. #### Fitness trend Your VDOT week by week, with estimates for 10K, half and marathon and a race-day range. #### Recovery Overnight HRV, resting heart rate and sleep against your usual range, with the reasons spelled out. #### Training load Fitness, fatigue and form, plus the acute to chronic load ratio. #### Weekly volume Kilometres every week, the long run and the rest of the week, and how often you run. #### Easy vs. hard How close you stay to 80% easy running. #### Running form Cadence, ground contact, stride length, vertical oscillation and power, week by week. #### Aerobic efficiency Pace at the same heart rate over months, so you see the engine grow. #### Consistency Every day of the last 26 weeks on one grid. #### Monotony & strain Same load every day raises the risk. Vary hard and easy days. Apple Health ### Built on Apple Health. Set up once. Taperwise reads and writes Apple Health, so your zones, effort and workouts match what Fitness and the Workout app show. Nothing to configure twice, nothing stored anywhere else. - **Your heart rate zones.** On iOS 27, Taperwise uses the zones you set in Apple Health, or Apple’s automatic ones. Prefer Taperwise’s own? They are written into every workout, so Fitness shows the same. - **Overnight HRV.** Readiness uses RMSSD from your Apple Watch’s beat-to-beat readings while you sleep, against your own usual range. - **Elevation from the barometer.** iPhone and Apple Watch measure climbs with the barometer, levelled once to GPS, for a steadier grade-adjusted pace. - **Shared only recent data?** Recovery and Training load say so and tell you how long a full baseline takes. 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. And more ### Everything a race build needs. #### Honest race prediction ~3:35 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. #### 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. #### 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 English Deutsch Français Italiano Español Português Nederlands 日本語 ### 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. - **No account.** Open the app and start. No sign-up, no password, no email. - **No servers.** Nothing to sync, nothing to breach, nothing to shut down. - **No community.** No feed to keep up with, no kudos to chase. The only runner you race is last month’s you. - **No tracking.** No analytics, no ads and no third-party SDKs. [Read the privacy policy](https://taperwise.run/privacy/) ### Compatibility iPhone iOS 26 or later. Records runs on its own, with or without Apple Watch. Apple Health heart rate zones need iOS 27. Apple Watch watchOS 26 or later, paired with your iPhone. Action button start and pause on Apple Watch Ultra. Apple Intelligence Coach notes need an iPhone that supports Apple Intelligence, with it turned on. Everything else works without it. Languages English, German, French, Italian, Spanish, Brazilian Portuguese, Dutch and Japanese. [Privacy policy](https://taperwise.run/privacy/) [Legal notice](https://taperwise.run/legal/) [Support: apps@bitspire.ch](mailto:apps@bitspire.ch) - Lauersen, Bertelsen and Andersen, “The effectiveness of exercise interventions to prevent sports injuries”, British Journal of Sports Medicine, 2014: strength training cut sports injuries to less than a third. - Race estimates use VDOT after Jack Daniels; the marathon estimate also weighs your training volume and pace after Tanda (2011). Estimates, not promises. - RMSSD comes from Apple Watch beat-to-beat heart data recorded during sleep. Without enough nights of it, Taperwise uses the HRV that Apple Health stores (SDNN) and never mixes the two. - Apple Health heart rate zones require iOS 27. On iOS 26, Taperwise uses its own zones from your maximum and resting heart rate. - Course traced onto OpenStreetMap streets from published descriptions of the 2026 Zürich Marathon and scaled to 42.195 km; elevation from EU-DEM. A demo race, not the official course file. Taperwise is not affiliated with the Zürich Marathon. Readiness, predictions and calorie values are estimates, not medical advice. Map data © OpenStreetMap contributors. Apple, the Apple logo, iPhone, Apple Watch, Apple Health and Apple Intelligence are trademarks of Apple Inc., registered in the U.S. and other countries. © 2026 BitSpire GmbH.