A free 2-minute assessment, then a personalized plan and an AI coach you can chat with. It adapts to your data every day. No card to start.
How it works
Hop on a quick voice call or chat with your AI coach: your goals, your schedule, your history. Then connect Garmin, COROS, Polar, or Suunto.
Vertical reads your training against 500+ peer-reviewed papers and shows you exactly where you stand.
A personalized plan built around your limiters. It evolves as you progress, and you can adjust it with your coach as you recover.
Daily check-ins, plan tweaks, and answers to anything you ask. Your coach guides you the whole way.
Inside your assessment
Most "fitness scores" hand you one number and call it a day. Vertical reads your training like a coach would, and tells you what it means.
Durable aerobic engine and excellent consistency over the last three months. To get faster, the work is at threshold: the tempo efforts you're skipping.
After your assessment
Your assessment becomes a plan, and a coach that adapts to you every day.
Your limiters shape your plan, and it evolves as you progress. Discuss your recovery with your coach and adjust hard sessions when you need an easier day.
Ask your coach anything by chat and get a real answer based on your training. "Should I race this weekend?" "Why did I bonk at mile 18?" It checks in every morning and adjusts your week on the fly.
Your resting heart rate is up 6 bpm and HRV dropped 15% overnight. Let's swap today's tempo for an easy 6k. We'll hit the hard session Thursday when you're fresh.
Built on research
No black-box score. Your assessment and plan are built on 500+ peer-reviewed papers in exercise physiology, periodization, and injury prevention. It's the same science elite coaches use, applied to your numbers.
Get started
See where you stand in 2 minutes, then get the plan and a coach you can chat with. No card to start.
Free · About 2 minutes · Trusted by 200+ athletes
Yes, completely free, and it takes about two minutes. You'll create a free account so we can save your results, but no card is required and there's no obligation to continue.
Nothing but your running history. Answer a few quick questions about your training, or connect Garmin, COROS, Polar, or Suunto for a data-driven assessment based on your real activities.
About two minutes. You answer a few questions (or let Vertical read your watch data) and your assessment is generated as soon as it's ready.
A clear, honest read on your running fitness: your current level, your strengths, your limiters, and what to work on next. If you want a full adaptive training plan and daily coaching, you can start a free 7-day trial, but the assessment itself is yours to keep.
If you want to act on it, Vertical turns your assessment into a personalized training plan and coaches you through it daily. You can chat with your coach whenever you need, just like a real one. Try the full plan and AI coach free for 7 days; the assessment itself is always free.