8 Go for it
Good to push today
2 since yesterday
HRV 18% above your usual; sleeping HR 3 under your usual.
Your session is on: Tempo intervals, 11 km.
Sleep Raising score 84
Vitals Raising favorable
Activity Neutral Optimal
New Your personal coach, on iPhone
Training stats that know your recovery
Statistics for every sport and a readiness check each morning, from your Apple Watch or Polar. Private on your iPhone.
Choose your movement
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Your next best move, made clear.
See how you’re recovering, how your training is landing, and what to do next. All in one calm, focused place.
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Tempo intervals 11 km
Last night
Sleep
7:42 h
Sleep score
84 of 100
HRV
78ms
overnight · SDNNResting HR
45bpm
last 14 daysActivity
Today
8,214 steps · 5.9 km
Active 1:12 h
Active kcal 486
Total kcal 2,140
Floors 9
Active time and calories from Apple Health: exercise minutes, active burn and your resting burn combined.
Heart rate · 43–124 bpm · avg 66
Your heart rate across the whole day, from every source that recorded it. Dips are rest, spikes are effort or stress. Scrub to read any moment.
- Move 486 / 600 kcal · 81%
- Exercise 38 / 30 min · 127%
- Stand 10 / 12 hr · 83%
Training
Workouts Progress Stats
All sports Run Ride Swim
List Cards Week Month
RunOct 7, 6:55 AM8.2 km6:13 /km · 0:51 h
RunIntervalsOct 6, 6:40 AM9.4 km5:25 /km · 0:51 h
RunLong runOct 4, 8:10 AM18.5 km6:03 /km · 1:52 h
RunOct 3, 8:30 AM7.6 km6:11 /km · 0:47 h
SwimOct 2, 6:15 PM2.1 km2:00 /100m · 0:42 h
RunTempoOct 1, 6:50 AM10 km5:12 /km · 0:52 h
RunIntervalsSep 29, 6:45 AM9 km5:26 /km · 0:49 h
RideSep 28, 5:30 PM31.8 km29.4 km/h · 1:05 h
Sleep
7:42 h 10:58 PM – 7:04 AM in bed
84 score of 100
Deep 1:12 h
Core 4:18 h
REM 2:12 h
Awake 0:24 h
The night’s stages in order: deep restores the body, REM the mind, and brief wakes between cycles are normal. Tap through for the full night.
- Sleep duration usual 6:50–8:05 h 7:42 h
- Resting heart rate usual 43–49 bpm 45 bpm
- Min HR asleep usual 40–46 bpm 41 bpm
- HRV (SDNN) usual 48–76 ms · above usual 78 ms
- Respiratory rate usual 13.1–15.0 br/min 13.8 br/min
- Blood oxygen usual 95–98 % 97 %
Coach
Today Week Plan
Thursday, October 8 Readiness 8 · Go for it
Tempo intervals 11 km
- Heart rate 160–171 bpm
- Pace 4:45–4:57 /km
- Estimated time about 1 h 1 min
- Distance 11 km
Sustained work at threshold raises the pace you can hold for an hour.
Send to Apple Watch
Mo Tu We Th Fr Sa Su
Easy / hard 85 / 15
- Readiness, 0 to 10 One number every morning, measured against your own baselines.
- The why, in plain words The signals that moved it, and by how much.
- One clear next step What today is for, down to the session your plan has ready.
- Sleep, vitals, activity See what pushed today’s score up, and what held it back.
- Your whole day, counted Steps, distance and floors, straight from Apple Health.
- Active time and energy Exercise minutes and calories, resting burn included.
- Heart rate, around the clock Every source on one timeline: rest, effort and everything between.
- Any day, one tap away Step back through your history, or jump straight to a date.
- Log, progress, stats Your sessions, your trends and your records, one swipe apart.
- Every sport, one log Runs, rides and swims from any watch that writes to Apple Health.
- List, cards, week or month Read your training the way you think about it.
- Knows what each session was Intervals, tempo or long run, read from the workout itself.
- Time asleep, not time in bed Wake-ups are left out, so the number means what it says.
- A score for every night Polar’s when you have one, Keho’s own when your watch doesn’t.
- Deep, core and REM How the night divided up, stage by stage.
- Vitals against your normal Heart rate, HRV, breathing and oxygen, each beside your usual range.
- Today’s session, from your plan Paces and heart rate from your own runs, not a template.
- Shaped by this morning Your readiness decides whether the session holds or eases off.
- Step by step on your wrist Send the session to Apple Watch in one tap.
- Life happens Unwell, a niggle or travelling: the plan pulls back for as long as you say.
Real screens with sample data. Tap the tabs on the phone to look around.
Progress, in perspective
See the change. Feel the confidence.
Keho turns your everyday effort into a story you can understand, and use to keep moving forward.
Your body, in focus
See what changed overnight, measured against what’s normal for you.
- Sleep duration usual 6:50–8:05 h 7:42 h
- Resting heart rate usual 43–49 bpm 45 bpm
- Min HR asleep usual 40–46 bpm 41 bpm
- HRV (SDNN) usual 48–76 ms · above usual 78 ms
Clarity, right on cue
Your next best move is there when you need it, on your screen or with Siri.
Readiness
8 Go for it
Good to push today
Your session is on: Tempo intervals, 11 km.
Tempo intervals
“Hey Siri, how ready am I in Keho?”
Every way you move matters
See each sport clearly, and understand how it all adds up.
Sport split
- Run 18:48 h · 176.4 km · 19×
- Ride 4:05 h · 118.2 km · 3×
- Swim 2:06 h · 6.3 km · 3×
How this period’s training time divides across sports. Each bar is that sport’s share of the total.
Personal bests are put in perspective with official WMA age-grading tables.
Progress you can feel.
See the patterns behind the effort. Spot momentum early. Adjust before a good rhythm slips away.
Trends
Your training volume per week for the chosen metric: the quickest read on whether it’s building or fading. Tap a bar to inspect that period.
Distance covered in the rolling 90-day window ending at each point: the long-arc volume view that smooths out individual weeks.
Consistency is your superpower
Celebrate the rhythm you’re building, including the rest that makes it last.
Days trained 190 of 280
Active weeks 41 of 41
Longest streak 6d in a row
Every cell is one day: the darker it is, the more sessions you logged. Rest days are part of training; it’s the long empty runs that are worth noticing.
A plan that leads somewhere
Choose your goal. Keho Coach helps shape the road all the way to race day.
Riverside Half Marathon
10 weeks to go
Half marathonTarget 1:45:00Sunday, December 20
A little clarity, every morning
Know what your body needs today.
KEHO 7:04
Readiness 8 · Go for it
Good to push today
HRV 18% above your usual; sleeping HR 3 under your usual. A good day for intervals or a long effort.
KEHO 6:58
Readiness 6 · Ready
A steady day suits you
HRV 6% below your usual; sleep score 71. A normal day: keep the effort comfortable.
KEHO 7:12
Readiness 9 · Go for it
A strong day to train
HRV 12% above your usual; resting HR 2 under your usual. Your week has been light so far; today can carry the bigger effort.
KEHO 7:01
Readiness 3 · Pace yourself
Take it easy today
HRV 21% below your usual; sleeping HR 5 over your usual. Give recovery the day; light movement only.
KEHO 7:06
Readiness 7 · Ready
Hold your usual rhythm today
Sleeping HR 2 under your usual; load ratio 1.4. Load has been climbing; keep today’s effort moderate.
KEHO 7:04
Overnight vitals
2 of your vitals were outside their usual range last night (resting HR, breathing rate). Often just a late meal, alcohol, a hard day or the start of a cold. See how you feel.
KEHO 6:49
Readiness 8 · Go for it
Ready for a solid session
HRV 9% above your usual; sleep score 86. Room for a hard session if you have one planned.
KEHO 7:20
Readiness 4 · Pace yourself
An easier day will pay off
Sleeping HR 4 over your usual; slept 5:12 h vs your usual 7:25 h. A short night: an early bedtime tonight helps more than a workout today.
KEHO 7:09
Readiness 1 · Recover
Your body is asking for rest
HRV 28% below your usual; breathing rate above your usual. Rest is training too. Take the easier option today.
KEHO 7:03
Readiness 5 · Ready
Keep today moderate
Resting HR 3 over your usual; sleep score 78. Train as planned. Moderate effort lands best today.
Made for real life
Everything that matters. In one place.
From how you feel this morning to how far you’ve come, Keho makes the picture clear.
8 Go for it
Good to push today
2 since yesterday
HRV 18% above your usual; sleeping HR 3 under your usual.
A good day for intervals or a long effort.
Sleep Raising score 84
Vitals Raising favorable
Activity Neutral Optimal
Each past day shows the score you woke up with; today’s updates as you train.
Fitness 57
Fatigue 74
Form -10
Fitness is your training load’s 42-day average, fatigue the 7-day; form is the balance you carried into today. Positive means fresh, around −10 to −30 means productively building. Estimated from each workout’s duration and heart rate (Banister TRIMP) across every source, all sports.
RunOct 7, 6:55 AM8.2 km6:13 /km · 0:51 h
RunIntervalsOct 6, 6:40 AM9.4 km5:25 /km · 0:51 h
Today
8,214 steps · 5.9 km
Active 1:12 h
Active kcal 486
Total kcal 2,140
Floors 9
Active time and calories from Apple Health: exercise minutes, active burn and your resting burn combined.
- Move 486 / 600 kcal · 81%
- Exercise 38 / 30 min · 127%
- Stand 10 / 12 hr · 83%
7:42 h 10:58 PM – 7:04 AM in bed
84 score of 100
Deep 1:12 h
Core 4:18 h
REM 2:12 h
Awake 0:24 h
The night’s stages in order: deep restores the body, REM the mind, and brief wakes between cycles are normal. Tap through for the full night.
- Sleep duration usual 6:50–8:05 h 7:42 h
- Resting heart rate usual 43–49 bpm 45 bpm
- Min HR asleep usual 40–46 bpm 41 bpm
Thursday, October 8
7:04
Readiness 8 · Go for it7:04 AM
Good to push today
HRV 18% above your usual; sleeping HR 3 under your usual. Your session is on: Tempo intervals, 11 km.
Readiness
8 Go for it
Good to push today
Your session is on: Tempo intervals, 11 km.
Tempo intervals
Readiness
Good to push today
HRV 18% above your usual; sleeping HR 3 under your usual.
Tempo intervals · 11 km
Made for your movement
However you move, move with confidence.
For the runner ready to go further.
Lace up with confidence. Know when to push, see the progress you’ve earned, and make every run move you forward.
For the rider chasing the horizon.
Make room for the rides that matter. See how the miles are landing, and recover in time to enjoy the next one.
For the swimmer finding their flow.
Bring more purpose to every set. See the work in context and show up ready for the water.
For the lifter building something real.
Train with intent. Know when your body is ready to load up, and when recovery is the stronger choice.
For the skier who stays ready.
Keep the whole season in view. Understand the work behind every kilometre, whatever the conditions bring.
For the yogi who moves with intention.
Tune in before you begin. Let your recovery guide the practice your body needs today.
Keho Coach
A personal coach that listens to your body.
Keho Coach builds your running plan around your race or your first 5K, puts each run on your Apple Watch, and offers easier options when sleep, HRV or training load say so. You decide.
Your week, shaped around you Daily guidance and a plan that flexes with your recovery
Tuesday, Oct 6 Hill repeats 8 km · 9 × 250 m
Wednesday, Oct 7 Easy run 6 km
Thursday, Oct 8 Tempo intervals 11 km · 3 × 2 km Today
Friday, Oct 9 Rest A day off. Recovery is where the training lands.
Readiness has read protect on 3 of the last 5 mornings. A gentler day now protects the week. Oct 1 · accepted
You moved a session. Sep 24 · applied
Your morning guidance One clear next step, built around what’s normal for you
Readiness 8 · Go for it7:04 AM
Good to push today
HRV 18% above your usual; sleeping HR 3 under your usual. Your session is on: Tempo intervals, 11 km.
8 Go for it
Good to push today
2 since yesterday
HRV 18% above your usual; sleeping HR 3 under your usual.
Your session is on: Tempo intervals, 11 km.
Sleep Raising score 84
Vitals Raising favorable
Activity Neutral Optimal
A quiet heads-up, before you feel it Notice meaningful changes in your overnight signals early
Overnight vitals6:52 AM
2 of your vitals were outside their usual range last night (resting HR, breathing rate). Often just a late meal, alcohol, a hard day or the start of a cold. See how you feel.
- Sleep duration usual 6:50–8:05 h 7:05 h
- Resting heart rate usual 43–49 bpm · above usual 53 bpm
- Min HR asleep usual 40–46 bpm 45 bpm
- HRV (SDNN) usual 48–76 ms 52 ms
- Respiratory rate usual 13.1–15.0 br/min · above usual 16.4 br/min
- Blood oxygen usual 95–98 % 96 %
Your week, made meaningful See the work, the recovery, and the momentum taking shape
71 Load balance 5/7 days in the band
86 Sleep 6/7 nights
78 Body vs your 60-day baseline
Sessions 5
Time 5:42 h
Distance 42.3 km
Climbing 320 m
Energy 2,140 kcal
↑ 12% vs your typical week (5:05 h over the last 4 weeks)
Recovery, understood
Recovery is how you come back stronger.
Wake up with a clearer sense of what your body needs. Keho turns the night into guidance you can trust.
- Sleep in context, so one night never tells the whole story.
- Overnight signals, so you can notice when your body needs more care.
- Progress with room for rest. Because recovery is part of showing up.
7:42 h 10:58 PM – 7:04 AM in bed
84 score of 100
Deep 1:12 h
Core 4:18 h
REM 2:12 h
Awake 0:24 h
The night’s stages in order: deep restores the body, REM the mind, and brief wakes between cycles are normal. Tap through for the full night.
Each bar is one night against your goal: short nights dip below the line, extra sleep banks above it. Nights without data are left out, never counted as debt. A little debt is normal. It settles with a few ordinary nights.
Regularity
Bedtime 11:04 PM ± 0:28 h
Wake 7:02 AM ± 0:21 h
Typical times over the visible range; ± is the night-to-night variation.
Integrations
Bring your health story together.
Your watch already knows a lot. Keho brings it together, makes it meaningful, and keeps it on your iPhone.
Apple Health.
Your foundation.
You choose what to share. Keho turns those signals into guidance that feels personal from day one.
- Sleep stages NIGHT
- 24/7 heart rate BPM
- HRV (RMSSD) MS
- Breathing rate BR/MIN
- Blood oxygen SPO2
Bring more from Polar
into your day.
More of the data behind your recovery arrives in Apple Health, so Keho can give you a fuller picture each morning.
Polar Flow → Apple Health
- Sleep stages: deep, core, REM
- 24/7 heart rate, not just workouts
- Breathing, SpO2 and temperature
- Sleep score · Nightly Recharge · cardio load
- Every workout in full: route, laps and HR streams
- Your full history, from a Polar data export
Your devices.
One clear picture.
Polar and Strava connect directly. Apple Health brings in the rest. Wherever your data comes from, Keho helps you make more of it.
- Apple Watch
- Polar
- Strava
- Garmin
- Suunto
- COROS
Privacy, built in
Your body is personal. Your data should be too.
Keho makes sense of your health data on your iPhone, not ours. You get the guidance you came for, without giving up what’s personal.
- No account required. Start with your data, not another profile. There’s no Keho account to create.
- Built for your iPhone. Your insights are created on the phone in your hand, where they belong.
- You stay in control. Choose what Keho can use in Apple Health. Change your mind whenever you want.
- Private by design. Your health data is not sent to Keho. There’s no health-data cloud to protect.
A closer look
How athletes use Keho every day.
“The morning verdict is the first thing I look at. It has been right about my legs more often than I have.”
“Finally my Polar sleep stages and 24/7 heart rate are in Apple Health. Everything in one place, nothing in a cloud.”
“Imported six years of Polar history in one evening. The trends suddenly mean something.”
“Load against recovery, every day, without a subscription to a wristband. That is the whole pitch and it delivers.”
“The overnight vitals warning caught a cold two days before I felt it. I skipped the session and was fine by the weekend.”
“Calm, honest, no streak guilt. It tells me when not to train, which no other app has had the nerve to do.”
Good to know
A few things before you begin.
Everything you need to feel good about getting started. Still have a question? We’re here.
Talk to usWhat can Keho do for me?
Keho helps you train with confidence. Keho Coach builds running plans that adapt to your recovery, and the rest of the app turns the health and training data on your iPhone into statistics for every sport and a clear readiness check each morning.
Do I need a Polar watch?
No. Keho works with the Apple Health data you choose to share, including data from Apple Watch, Garmin, Suunto, COROS, Oura, and more. Polar owners can also bring more data into Apple Health with Polar Sync.
Which Polar devices work?
Any device that syncs to a Polar account, including the Vantage, Pacer, Grit X, and Ignite families, Verity Sense, and H10 and H9 straps. Connect once through Polar’s official API. No pairing required.
Does my health data leave my phone?
No. Keho processes readiness and statistics on your iPhone. Your health data stays in Apple Health and local app storage; there is no Keho account or server holding your biometrics.
Will Keho import my old history?
Yes. Export your Polar history and Keho can bring in years of workouts, sleep, heart rate, routes, and more. The import runs entirely on your iPhone as part of Polar Sync.
How is this different from WHOOP or Oura?
Keho works with the devices you already use and keeps your health data on your phone. It gives you personal guidance and long-term perspective without asking you to buy another wearable.
Do I have to take out a subscription?
No. Core statistics are free forever. Polar Sync includes a free month, then offers a yearly plan or a one-time purchase. Prices are shown clearly in the app before you buy.
How does the sync keep running?
Connect once and Keho works quietly in the background when iOS allows, overnight and whenever you open the app. It is designed to keep Apple Health up to date without duplicate entries.
Is there an Android version?
Not today. Keho is built around Apple Health and on-device processing, so it is available for iPhone only.
Is the coaching medical advice?
No. Keho offers personal guidance from your own data. It is not a medical device or a replacement for clinical advice, and it stays quiet when there is not enough data to be confident.
Start today
Train with confidence. Starting tomorrow morning.
Download Keho, connect your watch, and wake up knowing what your body needs next. It’s personal, private, and ready when you are.
iPhone · iOS 18 or later · works with Apple Watch, Polar and the Apple Health data you choose to share
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keho. Your personal coach, on iPhone
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