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Running

Your runs, planned and sent to your watch.

See every run with route, splits and heart rate zones. Plan your week, and your Garmin or COROS gets each run as a structured workout.

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  • Splits and HR zones
  • Fitness trends
  • Runs to your watch
Tempo run, 8.02 km in 40:20, average pace 5:02 per km, average heart rate 151. Splits from 5:40 to 4:28 per km. Time in heart rate zones: Z1 12%, Z2 34%, Z3 22%, Z4 26%, Z5 6%.

Just tell your AI

Plan and review your runs in plain words.

Type it, say it or send a photo to Claude, ChatGPT or another AI assistant. Heza turns it into the right entry.

Typed Said out loud Photo

Prefer tapping? Everything here also works in the app, without an AI.

Plans to your watch

Plan the tempo. Your watch runs it.

Warm up, intervals at target pace, recoveries and cool down. Plan it in Heza or ask your AI, and it lands on your Garmin or COROS as a structured workout.

Thursday's tempo run, 8 km with a 2 km warm up, 4 times 1 km at 4:30 per km and a 2 km cool down, is sent from Heza's Plan to your watch as a structured workout.

Weekly plan

Runs and lifting in one week.

Easy runs, quality sessions, long runs and strength days in one plan. Spread the hard days out and see what is done at a glance.

A week planned by your AI: Monday Upper A, Tuesday easy 6 km run, Wednesday Lower A with squats 4 by 6 at 82.5 kg, Thursday 8 km tempo run, Friday rest, Saturday 14 km long run.

Every run

The detail your watch recorded, made readable.

  • Route and splits The route on a map, with a split for every kilometer.
  • Heart rate zones Time in each zone, plus pace, heart rate, cadence and elevation over the run.
  • Fitness trends VO2 max, training load and weekly volume over time.
  • Training effect Aerobic and anaerobic effect for each run, when your watch provides it.
  • Import files Add runs from FIT, GPX or TCX files.
  • Log by hand No watch? Enter distance and time yourself.

Goals

Training for a race? Say so.

Set what you are chasing, like a half marathon under 1:55. Your coach checks your runs, weight and training against it and tells you if you are on track.

Goal: half marathon under 1:55. Focus mostly on long runs, then fat loss, speed and muscle. Weight down from 80.2 to 78.4 kg in six weeks.

FAQ

Running questions.

Do I need a watch to log runs?

No. Log a run by hand or import a FIT, GPX or TCX file. With Garmin or COROS connected, runs arrive on their own every hour.

What do I see for each run?

The route, distance, time, pace, heart rate, splits, heart rate zones, elevation and cadence when your watch records them, plus training effect.

How do planned runs get to my watch?

Plan a run in Heza, or ask your AI to plan your week. The run is sent to your Garmin or COROS as a structured workout with warm up, intervals and cool down.

Can I plan lifting and running together?

Yes. The weekly plan holds both, so hard runs and heavy leg days can be spread out.

More of what Heza does

Plan your next run in Heza.

Heza is in early access and free. Make an account in a minute, connect your watch and your AI when you are ready.

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Free. No card. Works on iPhone, Android and desktop.