Adaptive Training Plans
Periodized plans that adjust to your readiness, sleep, and goals. Quick Start a run anytime from your Watch — no phone needed.
Built for Apple Watch
KDNCE
/ˈkeɪ.dəns/ — cadence
Not just data — real coaching on your wrist
Most running apps show you numbers. KDNCE tells you what to do with them. Adaptive training plans, real-time pace coaching with haptic alerts, and race predictions — all powered by the Jack Daniels VDOT model and built natively for Apple Watch.
Features
A coach, not a dashboard
Other apps give you 200 data fields. KDNCE gives you one clear answer: what to run today and how to run it. Powered by sports science, not guesswork.
Real-Time Pace Coach
Live pace bar, haptic alerts when you drift off target, and a stamina gauge that factors in your morning energy. Your wrist keeps you honest.
Energy Score
A daily 0–100 battery that drains with workouts and stress, recharges with sleep and rest. See exactly what spent your energy and what put it back.
Race Predictions (VDOT)
Get accurate race time estimates from 5K to marathon using the Jack Daniels VDOT model, calibrated to your real performance.
Training Load & Recovery
Acute and chronic load tracked with the TRIMP model. KDNCE flags overreaching, under-training, and the sweet spot in between — so you build fitness without breaking down.
Running Dynamics & Power
Dive deep into cadence, stride length, vertical oscillation, and running power metrics. Understand your form like never before.
Voice Coach
Spoken split announcements every kilometre — pace, average pace, heart rate zone, and elapsed time. Keep your eyes on the road, not your wrist.
Custom Workout Builder
Design your own interval sessions with warm-up, work, recovery, and cooldown steps. Set pace targets, durations, or distances — then run it from your Watch.
Strava Sync
Share your runs to Strava with one tap. Splits, heart rate, and workout type carry over automatically — so your community sees the full picture.
Smart Auto-Pause
KDNCE detects when you stop at lights or water stations and pauses automatically. No buttons, no inflated pace stats — just clean data.
Recovery Advisor
After a hard run, KDNCE estimates how many hours you need before the next quality session. Train hard, train recovered — never both at once.
Morning Report
Wake up to a daily briefing: sleep quality, HRV vs. baseline, resting heart rate, training load, and the workout your body is ready for. One screen, every morning.
Fitness & Fatigue Model
The Banister impulse-response model tracks long-term fitness against short-term fatigue, then projects when your form will peak. Time your goal race to the day you're sharpest.
VO₂ Max Trends
A 60-day chart of your aerobic engine with weekly change rate and a four-week projection. See whether your training is actually moving the number that matters.
Workout Quality Score
Every run is graded 0–100 on pace accuracy, heart rate zone time, split consistency, and step completion. Know which workouts you nailed and which need a rerun.
Smart Race Taper
As your goal race approaches, KDNCE automatically reduces volume while preserving intensity, with a per-week breakdown and a predicted performance gain. Show up sharp.
Live Performance Condition
A real-time score from −20 to +20 comparing today's effort to your baseline. Find out mid-run whether you're having a great day, a normal day, or one to ease off.
How It Works
Three steps to better running
No complicated setup. Just wear your watch and let the science do the work.
1
Wear Your Watch
KDNCE reads your health data from Apple Watch — heart rate, HRV, VO2 max, and more — to build your runner profile.
2
Get Personalized Plans
Receive a training plan tailored to your current fitness and goals, with workouts that adapt as you improve.
3
Run Smarter
Follow real-time coaching on your wrist and track your progress with detailed analytics after every run.
Privacy
Your data stays yours
We believe your health data is deeply personal. KDNCE is built with privacy at its core — not as an afterthought.
On-Device Processing
All training intelligence — readiness scores, plan adaptation, pace coaching — runs entirely on your iPhone and Apple Watch. Nothing is sent to external servers.
No Tracking, No Ads
KDNCE has no analytics SDKs, no ad networks, no social graphs. We don't track you, profile you, or sell your data. Ever.
Transparent by Design
Read our privacy policy — one page, plain English, no fine print. We only access the HealthKit data needed to coach you, and nothing more.
Pricing
Start free, go further
Everything you need to get started, with Pro features for serious runners.
Free
$0
The essentials to start running smarter.
- Training plans & daily workouts
- All race predictions (5K–Marathon)
- Readiness score & recovery advisor
- Real-time pace coaching & haptics
- Running dynamics & power
- Voice announcements
- Custom workout builder
- Strava sync
- Auto-pause & GPS routes
- Energy score
- Morning report
- Training load & recovery
- Fitness & fatigue model
- VO₂ max trends
- Workout quality scoring
- Live performance condition
- Smart race taper
- Shoe tracking
Pro
$4.99/mo
The full coaching experience for every run.
- Everything in Free
- Energy score with drain & recharge
- Morning report
- Training load & recovery
- Fitness & fatigue model (Banister)
- VO₂ max trends & projection
- Workout quality scoring
- Live performance condition
- Adaptive plan engine
- Smart race taper
- Shoe tracking