Coach yourself. Free.
Pick your race and count back. Every session lands on your watch at your own paces, and afterwards you see whether you did the work you planned.
No coach required. No credit card. Your own paces and watch sync are included.
Did I do the work I planned?
Not “did I train.” Did the long ride come in at the distance you planned, or a big step past it? Did the easy run stay easy? Did interval four fade? Smagpie answers that for every session, against the one you wrote.
One week toward a 70.3
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1 You plan it
Pick your race and count back.
Put your 70.3 on the calendar and lay out the weeks: swim, bike, run and strength. Each session is written once as a percent of your FTP, threshold pace or heart rate, so the numbers are always yours. When your threshold improves, every workout after it moves with you.
Start from 450+ structured workouts from 80/20 Endurance, or describe a session in plain English and get an AI draft in the editor. Five drafts a month are free.
Applying a whole plan, counted back from race day, is a Team Premium feature.
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2 You do it
Saturday, it's on your wrist.
The long ride goes to your Garmin or COROS bike computer, the run to your watch, a target for every step at your power and your paces. Ride inside? It reaches Zwift and Rouvy through Intervals.icu. Strength days run in the Session Tracker, set by set.
When you finish, the session comes back on its own. Leave yourself a note on how it felt: the hamstring, the heat, the last 20 minutes that felt easy.
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3 You see it
Sunday, see whether you did what you planned.
Every completed session is checked against the one you wrote: green when the load matched, yellow when it drifted, red when it was well off. Open any workout and your targets sit over your pace or power, step by step, so you can see whether the warm-up ran hot or the last interval faded.
Your week adds up on its own: miles and hours by sport, and how much of it was easy versus hard.
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4 You tune it
Then you move Tuesday.
Forecast changed? Drag Saturday's long ride to Sunday. Knee talking? Swap tomorrow's run for time on the bike.
Before a long run that is a big step past your longest of the last 30 days, the calendar tells you.
…and next week starts from what you saw.
The whole 80/20 Endurance workout library. Free.
Every Smagpie account opens with the 80/20 Endurance library already in it: 450+ running, cycling and swimming workouts, each written as a percent of your threshold, so every one comes out at your paces. Drop one on Tuesday and it’s on your watch.
See the library →Building toward a race peak?
The workouts are the pieces. How to put them together, base to peak to taper, is in the books. If you coach yourself, we highly recommend them.
By Matt Fitzgerald & David Warden
80/20 Triathlon
Swim, bike and run, sprint to full distance. Start here if you race triathlon.
Read on Amazon →
By Matt Fitzgerald
80/20 Running
The book that brought the 80/20 rule to runners.
Read on Amazon →
As an Amazon Associate I earn from qualifying purchases. It helps keep Smagpie free for coaches and for athletes who coach themselves.
Find your race
We built Smagpie at our kitchen table. Amanda and I coached ourselves this way through five IRONMAN races, two marathons and countless other events before we started helping others.