The app you already use

phase.fitness for Strava users

Strava is where your training gets seen, and it stays that way. phase.fitness plans it — runs or rides, strength and bodyweight skills in one periodized program — and sends it to the watch and the apps you train with. The sessions you finish in phase.fitness can go to your Strava feed: only the ones you choose.

Updated

A dense field of runners on a city street during a race
Photo by Eldho Jacob on Pexels

The short answer

phase.fitness plans the training and Strava stays your feed. phase.fitness writes one periodized program — runs or rides, strength, and bodyweight skills if you want them — and sends each planned session where you train: cardio to Garmin Connect or Intervals.icu with intervals and zones intact, strength to Hevy, Liftosaur or a Garmin watch. Completed runs and rides come back through Garmin, or through Intervals.icu when your device uploads there directly, and the next phase is written from them (Garmin's only if you allow it). Sessions you finish in phase.fitness — web player, iPhone app or Apple Watch — can be posted to your Strava feed, with a tick when you save or a button on the session page. phase.fitness imports nothing from Strava: since June 2026, Strava's rules don't let apps use your Strava data in AI.

Can Strava follow a training plan?

Strava cannot receive a planned workout, so phase.fitness sends the planned sessions where you train — cardio to Garmin Connect or Intervals.icu, strength to Hevy, Liftosaur or a Garmin watch — and Strava stays your feed. Sessions you finish in phase.fitness can be posted there, from the web player, the iPhone app or Apple Watch.

How do my runs reach a training plan without Strava?

Through the watch. phase.fitness reads completed runs and rides from Garmin, or from Intervals.icu when your device uploads there directly, and writes the next phase from them — Garmin's only if you allow it. Nothing is imported from Strava, because since June 2026 Strava's rules do not let apps use your Strava data in AI.

Your week, honestly

  • A feed, not a plan.

    Strava shows every run and ride you have done, and nothing about the ones you should do next month.

  • Strava cannot take a planned workout.

    So the plan has to live somewhere else: on the watch, or in the app you lift with.

  • The gym never makes the feed.

    Strength and bodyweight days happen off the map, so they are the first to slip when the running gets serious.

What phase.fitness does about it

  • Post to Strava

    Finish a session in phase.fitness — web player, iPhone app or Apple Watch — and post it with the tick next to save in the player, or with the button on the session page. It reaches your feed with your sets in the description. Only the sessions you choose are posted.

  • One plan for the whole week

    Runs or rides, strength and bodyweight skills in one periodized program, laid out so the hardest days don't land back to back.

  • Sessions go to the watch

    Planned cardio goes to Garmin Connect or Intervals.icu with intervals and zones intact; through Intervals.icu it reaches Apple Watch, Suunto and COROS. Strength goes to Hevy, Liftosaur or a Garmin watch.

  • Your runs come back from the watch

    Completed runs and rides reach phase.fitness through Garmin, or through Intervals.icu when your device uploads there directly, and the next phase is written from them — Garmin activities only if you allow it. Nothing is imported from Strava.

Programs to start from

Each of these is a page of its own, with the phases, a sample week and the evidence behind it.

A runner passing a race arch in early morning lightCS5K and 10K training plan, with the lifting built inCSC·CCS8–12 wk · 4–5 d/wk · all levelsA dense field of runners on a city street during a raceCSHalf marathon training plan that keeps you strongCCSC·CS10–14 wk · 4–6 d/wk · all levelsA cyclist on a road bike riding an open roadCSCycling training plan built on power zones and real strength·CCSCCC12–20 wk · 5–6 d/wk · all levelsA runner stretching at the side of an indoor trackCSRunning and lifting in the same weekSCCS·CS8–16 wk · 5–6 d/wk · all levels

The apps you already use

Strava gets the sessions you finish and choose to post, and nothing comes back from it. Planned sessions go to the apps you train with, and your runs and rides come back through Garmin or Intervals.icu:

Appphase.fitness sendsComes back
StravaThe sessions you finish in phase.fitness, when you post themNothing — phase.fitness doesn't import from it
GarminStrength and cardio sessions, on the watchFinished activities, matched to the plan
Intervals.icuCardio sessions, intervals and zones intactCompleted sessions, HRV, CTL and ATL
HevyStrength routines: sets, reps, load, RPELogged workouts, with the sets you did
LiftosaurPrograms, written as LiftoscriptHistory, planned versus completed reps

What travels where, per modality and per app.

The evidence

Frequently asked questions

Can phase.fitness post my workouts to Strava?

Yes, the sessions you finish in phase.fitness — in the web player, the iPhone app or on Apple Watch. Tick Post to Strava when you save in the player, or use the button on the session page, where Apple Watch sessions land, and the session reaches your feed with your sets in the description. Planned workouts don't go to Strava: they go to Garmin Connect, Intervals.icu, Hevy or Liftosaur.

Does phase.fitness read my Strava history?

No. Since June 2026 Strava's rules don't let apps use Strava data in AI, so phase.fitness imports nothing from Strava. Your runs and rides reach the plan from your watch instead: connect Garmin, or Intervals.icu with your device uploading to it directly.

Will activities that reach Intervals.icu from Strava count?

No. Activities that Intervals.icu gets from Strava are still Strava data, and they don't reach phase.fitness. The ones your watch or bike computer uploads to Intervals.icu directly do, and so do the activities that come in from Garmin Connect.

Do I need a Garmin too?

Not necessarily. Your runs and rides reach the plan through Garmin Connect, or through Intervals.icu when your device uploads to it directly; Intervals.icu also takes the planned cardio and forwards it to Apple Watch, Suunto, COROS and Garmin. Strength and bodyweight sessions can run in phase.fitness's own player without any watch.

The only app that plans strength, cardio and calisthenics together

For a Strava athlete the calisthenics day is the strength work that never shows on a map — holds, levers and single-leg steps — run in the phase.fitness player, counted in the same phase as the runs, and on your Strava feed if you post it.

Right now, phase.fitness is the only training app that writes strength, cardio and calisthenics into one periodized program — same calendar, same phases, same recovery budget.

You choose the mix. A calisthenics-only plan, a cardio-only block, strength plus cardio, or all three: the phases, the end-of-phase analysis and the sync work the same way with one modality or three.

Why calisthenics is in the plan

Bodyweight skill work is strength training in a different shape. Straight-arm work, levers and handstands build scapular control, tendon capacity and relative strength that barbell and machine work leave untouched, and they transfer because they are closed-chain, whole-body patterns. Treated as a modality rather than a warm-up, they get sets, holds and progressions like a squat does.

No exercise catalogue on the market contains a tuck front lever, so those sessions run in the phase.fitness built-in player; strength goes to Hevy, Liftosaur or a Garmin watch, cardio to Garmin and Intervals.icu. How the skill work is programmed.

Build your first program

Free to start, no card. Connect the apps you already use and build the first phase.