Question 1

Which sports does Summitflow Pace create training plans for?

Accepted Answer

Summitflow Pace creates personalised training plans for triathlon, Hyrox, running, cycling, duathlon and OCR (obstacle course racing). Your plan is tailored to your disciplines, your fitness level and your race goal.

Question 2

How is Summitflow Pace different from other AI-generated training plans?

Accepted Answer

Summitflow Pace isn't a generic prompt — the system is built on sports science, with polarised 80/20 training, Coggan power zones and structured block periodisation. Your plan adapts automatically to your feedback, your imported training data and your performance metrics. While general AI chats and prompt generators start from scratch every time, Summitflow Pace learns from every session you complete or skip and adjusts the upcoming training phase accordingly.

Question 3

How does the training planning work?

Accepted Answer

You create a profile with your performance metrics (FTP, HRmax, threshold pace) and set your race goal. Summitflow Pace automatically works out the right training phase and block cycle and generates a periodised plan. After each period, your feedback (completed and skipped sessions) feeds into the next plan.

Question 4

Do I need Garmin, Polar, Suunto or WHOOP?

Accepted Answer

No, everything is optional. With Garmin Connect, your workouts land on your watch automatically, and completed sessions, sleep and HRV feed into your plan from the moment you connect. Polar and Suunto import your activities and estimate your FTP, HRmax and threshold pace from your history. WHOOP provides recovery data for smarter training adjustments. Without integrations, you enter your values manually or upload your training files (FIT/TCX/GPX) directly.

Question 5

How much does Summitflow Pace cost?

Accepted Answer

Summitflow Pace costs CHF 19 per month or CHF 189 per year (just CHF 15.75/month). You start with a free 7-day trial. Cancel any time, no hidden costs.

Question 6

Can I adjust the plan or move sessions?

Accepted Answer

Yes. You can move or adjust individual sessions or mark them as skipped — your feedback automatically feeds into the next plan generation. If your circumstances have changed more significantly (illness, several missed weeks, a new or postponed goal), use "Realign plan" to realign the whole plan, with a gentle return instead of a penalty.

Question 7

Does Summitflow Pace help with sports nutrition and fuelling?

Accepted Answer

Yes. For every session of an hour or more, Summitflow Pace calculates exactly how much you should drink and how much carbohydrate and sodium you should take in per hour — specific to your sport and depending on the weather (more fluid in the heat). For brick sessions, fuelling is front-loaded on the bike so you have reserves for the run, and for your race you get a complete race-day fuelling plan with a shopping list. You choose your own products from a sports nutrition catalogue, and the plan then calculates with them. Grounded in science.

Question 8

What happens after a race?

Accepted Answer

After an A race, Summitflow Pace automatically plans a recovery phase. Its length scales with the race distance — from a few days after a sprint to several weeks after an Ironman — with a focus on easy cross-training rather than jumping straight back into hard training. That way, your body gets stronger during the break.

Question 9

What is polarised 80/20 training?

Accepted Answer

Polarised training means 80% of your training time is spent in low-intensity zones (Z1/Z2) and 20% in high-intensity zones (Z4/Z5+). Research has shown this distribution to be the most effective approach for endurance performance (Seiler 2010, Stöggl & Sperlich 2014).

Question 10

How does block periodisation work?

Accepted Answer

Your training is divided into 4-week blocks: weeks 1 and 2 are build weeks with increasing load, week 3 is the peak week with maximum load, and week 4 is recovery. This cycle repeats through the Base, Build, Peak and Taper phases until race day.

SPARTAN RACE TRAINING PLAN — RUNNING + STRENGTH + OBSTACLES.

Summitflow Pace for OCR · Spartan Race

Running base

Strength endurance

Grip strength

Run-obstacle bricks

Block periodisation

Distance-specific taper

Grounded in sports science

Polarised 80/20

Block periodisation

Individual zones

Simple pricing

Frequently asked questions