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 200+ peer-reviewed papers and shows you exactly where you stand.
A personalized plan built around your limiters. It rebuilds as you progress and adapts overnight to your recovery.
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 become your plan, and it rebuilds as you progress. It even adapts overnight: HRV down, and today's hard session becomes an easy one.
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 200+ 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.