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Version 1.7.0 adds weather-adjusted paces and a lot of correctness fixes around pace updates, intervals.icu sync, ongoing plans, and plan editing. New: - Planned quality workouts can now adjust for heat and humidity. The app checks local weather near the planned run time and slows quality-workout targets when the combined heat and dew point load is high. - Automatic weather mode checks quality days in the near forecast window. Manual mode waits until you tap Check Conditions from the workout preview. - Easy runs get a note instead of changed paces. Race days are left alone. - Adapted workouts show both original and adjusted paces, can be restored with Keep Original Paces, and sync adjusted targets to Apple Watch scheduled workouts and intervals.icu. Pace and plan updates: - Saving a new VDOT from the calculator can now update current and upcoming plan weeks, then re-sync intervals.icu. - Profile easy-pace edits and race-pace overrides now reach existing plan weeks instead of only changing the profile. - Re-test now has one Update All Paces flow for saved workouts, plan weeks, and intervals.icu. - Weekly plans now get pace refreshes too. - New ongoing-plan weeks now use your current paces, not last week's stored pace snapshot. - Re-test can refresh existing ongoing-plan weeks while keeping completed weeks and day edits. intervals.icu fixes: - intervals.icu threshold pace now uses actual threshold pace instead of a rep target. - Threshold pace now better matches the official VDOT calculator for slower runners. - The app no longer changes your intervals.icu threshold silently. It only updates when you tap the explicit update button. - Editing any planned week now syncs to intervals.icu. - Plan sync updates each day's workout in place, which should reduce duplicate intervals.icu workouts. - Ongoing completed-week sync now targets the selected week instead of bleeding into the current week. Plan cleanup: - Day labels update immediately after drag-and-drop reorder. - The plan list no longer jumps to the top after reordering. - Plan edits clear stale workout fields more reliably. - Build Your Week long-run steppers now move in the expected direction. - Quality ratio guidance now adapts to the number of quality sessions. Workout fixes: - Marathon Pace workouts now default to a 3:00 jog recovery. - Marathon Pace from workout preview now builds the book-backed 3 x 17:00 workout with 3:00 jog recoveries. - Quality Long Run no longer fills a selected rest day when it moves a quality session into the long run. - Quick Create workouts can now be saved intentionally as either a default update or a new Library workout. - Quick Create and Library saves now preserve edited rest, warmup, cooldown, and time-based workout settings. - Use in Plan opens the assigned custom workout more reliably. Matching, widget, and sync fixes: - Cross-provider duplicate runs from Strava and intervals.icu are collapsed more reliably. - Incoming duplicate activities are suppressed before they become unmatched-run banners. - Race-plan past-week matches are preserved better during sync. - Race-plan sync reaches back two weeks. - Existing matched runs are preserved after temporary Strava or intervals.icu errors. - The home-screen widget refreshes more reliably and should not stay stuck on yesterday's workout. - Apple Watch scheduled workouts refresh when VDOT changes. - Daily training notifications use the actual alarm date.
Norwegian Singles brings the Norwegian Singles Method (NSM) to your pocket (and to your Apple Watch!). Used by elites like the Ingebrigtsen brothers and adapted for everyday runners, NSM replaces traditional hard VO2max sessions with controlled sub-threshold intervals: accumulating more weekly training stress while recovering faster between sessions. HOW IT WORKS Enter a recent race result, and the app calculates your VDOT and personalized training paces. Choose from three session types — short, medium, or long intervals — or build a fully custom workout. Every rep, rest, warmup, and cooldown is calibrated to your fitness level. SEND TO APPLE WATCH Send any workout directly to your Apple Watch with one tap. Optional pace alerts keep you in the right zone during intervals. TRAINING TOOLS - VDOT Calculator: Find your VDOT from any race distance and time - Race Predictor: Predict finish times from 1500m to the marathon - Pace Converter: Convert between min/km, min/mi, km/h, and mph KEY FEATURES - Generate workouts based on proven NSM pacing tables - Custom workout builder with adjustable distance, time, and quality targets - Editable warmup, cooldown, and rest intervals - Save workouts to your library for reuse - Supports both metric and imperial units - Dark mode interface designed for quick pre-run use Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/