YOUR TRAINING PLAN — WITH YOUR COROS WATCH.
Summitflow Pace builds your periodised plan and learns from your COROS watch: activities, sleep and HRV flow in automatically, and your plan adapts to how you trained, how you recovered and the life you lead. If you like, you can send run and bike sessions straight to your watch.
What Summitflow Pace does with your COROS watch
Activities, automatically
Whatever you record with your COROS watch is matched to the planned session — with duration, distance, heart rate and power.
Recovery counts
Resting HR, sleep HRV and sleep against your personal baseline — your plan and the daily adjustment respond to them.
Workouts to your watch
If you like, today’s and tomorrow’s run and bike sessions land in your COROS training calendar, with target ranges from your zones.
Your zones as targets
Power ranges from your FTP on the bike, heart rate ranges on the run — not the zone numbers from your COROS profile.
Plan changes, watch follows
Changed sessions are overwritten on your watch; dropped ones are marked “Entfällt” (cancelled).
Sports-science based
Polarised 80/20 and block periodisation grounded in sports science, with an AI Coach for your questions.
Grounded in sports science
Polarised 80/20
80% of your training in low zones (Z1/Z2), 20% in high zones (Z4/Z5+). The most effective approach to endurance performance — backed by Seiler (2010) and Stöggl & Sperlich (2014).
Block periodisation
4-week blocks: Build → Build → Peak → Recovery. A systematic increase in load all the way to race day, through the Base, Build, Peak and Taper phases.
Individual zones
Training zones calculated with Coggan Classic (Z1–Z7) from your FTP, HRmax and threshold pace. No guesswork — precise targets for every session.
How it works
- 1
Set your goal
Enter your race, its date and the days you can train. Summitflow Pace turns that into a periodised plan based on the polarised 80/20 model.
- 2
Connect COROS
Under Settings → Connections, sign in with your COROS account and confirm access — a one-off step that takes a minute.
- 3
Train as usual
Your activities and recovery metrics flow from the COROS app to Summitflow Pace and are matched against your plan.
- 4
The plan adapts
How you trained, your sleep and your HRV shape the days ahead. If you like, today’s and tomorrow’s run and bike sessions land straight in your COROS training calendar.
What comes in from COROS
- Completed activities
- Sport, duration, distance, heart rate, plus power and elevation where available — matched automatically to the planned session, with your watch as the source.
- Resting HR and sleep HRV
- Compared with your personal baseline: if they’re off for several days, your plan and the daily adjustment take it into account.
- Sleep duration and sleep score
- Short or poor sleep over the week feeds into how your recovery is assessed.
- FTP estimate
- Summitflow Pace estimates your FTP from your rides with power data — or you enter it yourself.
What lands on your watch
- Running & trail
- Structured runs with heart rate target ranges from your zones — warm-up, intervals with recoveries as a repeat block, cool-down.
- Cycling
- Power target ranges from your FTP; without an FTP, heart rate ranges.
- Swimming & strength
- These stay in Summitflow Pace — COROS doesn’t accept these sessions from outside apps. You can download every session there as a FIT file.
You switch on “Workouts to your watch” yourself. Today’s and tomorrow’s sessions are sent; dropped ones are marked “Entfällt” (cancelled), and you can delete them in the COROS app.
Frequently asked questions
Does Summitflow Pace work with my COROS watch?
Yes. Connect your COROS account under Settings → Connections. From then on, your activities, resting HR, sleep HRV and sleep flow automatically to Summitflow Pace — whatever the watch model, as long as it syncs with the COROS app.
Which workouts land on my watch?
If you switch on “Workouts to your watch”: today’s and tomorrow’s run, trail and bike sessions, with target ranges from your own zones (heart rate for running, power for cycling). They appear in your COROS training calendar and from there on your watch.
Can I use Garmin and COROS at the same time?
Yes, for example a Garmin watch and a COROS bike computer. If both record the same ride, it only counts once; missing values such as power from the bike computer are filled in. If you already send your workouts to Garmin, only the bike sessions go to COROS. Sleep and HRV come from the Garmin watch, provided you’ve shared them in Garmin.
Why only today and tomorrow?
Your plan adapts continuously — to your recovery, missed sessions and your life. COROS doesn’t allow us to delete or move sessions once sent. A short window keeps the calendar on your watch tidy and still up to date.
What happens if my plan changes?
A changed session is overwritten on your watch. If a session is dropped or moved, we mark the old entry as “Entfällt” (cancelled) — you can delete it in the COROS app.
Can I send swim or strength sessions to my COROS watch?
No. COROS only accepts run, trail and bike sessions from outside apps. You’ll find swim and strength sessions in Summitflow Pace and can download them as a FIT file.
Is my COROS data passed to the AI?
Only as derived summaries, such as “resting HR above your personal baseline” — never raw data. Your data is never sold and never used to train AI models. Before you connect, the app asks for your consent to process health data.
Does the COROS connection cost extra?
No. The connection is included in every Summitflow Pace subscription, including the 7-day trial. You can disconnect at any time in settings; access is then revoked at COROS.
Related training plans
COROS is a trademark of its respective owner. Summitflow Pace is not a COROS product and is not sponsored by COROS.
Simple pricing
No hidden costs. Cancel any time.
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
Available in your browser, on iOS and Android — one subscription, every platform.
