Heavy strength when you're ready. Recovery when you're not. One session, matched to your biometrics. Free, no account needed.
Free guest mode · Pro plans from £19/mo · Connect IQ widget
Early users
"I punched in my numbers and it suggested Train Hard. That is exactly what I did this morning."
— Avi
"This is really impressive, it definitely is something USEFUL."
— Sara
"It's been great so far."
— Brad M
How it works
Five Garmin biometrics scored against a deterministic engine. Your Training Window opens or closes. Your Training Dose is set. Your workout is prescribed.
HRV status, body battery, sleep score, and training load — straight from your Garmin. Takes 10 seconds.
A deterministic coaching engine scores your readiness, sets your Training Window (OPEN · CLOSING · CLOSED), and assigns today's Training Dose — from HEAVY (5/5) to REST (1/5).
A complete structured workout — warm-up, main sets, rest periods, and cool-down. Exercises, reps, and coaching cues included.
Readiness engine
Forma's readiness engine combines HRV status, body battery, sleep score, and training load into a single composite score — then maps it to an evidence-based session prescription.
R4 ● Train Hard · R3 ● Moderate · R2 ● Easy · R1 ● Recover
The engine
Four signals scored against a deterministic model — no AI guessing, no mood-based overrides. Same inputs, same decision, every time.
Example prescription
Enter your Garmin recovery numbers. Get back a structured session you can follow in the gym — warm-up through cool-down.
What Forma does
Forma reads your recovery and tells you exactly what to do. No planning required.
Five session types from heavy strength to active recovery, selected daily based on your actual physiological state — not a fixed schedule.
Warm-up, main sets with rest intervals, accessories, and cool-down. Every exercise has coaching cues. Every set has a purpose.
Know your Training Window (OPEN · CLOSING · CLOSED) and today's Training Dose (HEAVY 5/5 → REST 1/5) before you lace up. Volume and intensity auto-scale with your recovery.
Workouts push directly to your Garmin watch. Structured steps, coaching cues, and rest timers. Ready to start on your wrist.
The Forma Connect IQ widget shows your Training Dose and Window right on your Garmin. Proxy mode works without an account — connected mode uses the full 5-input engine.
On your wrist
The Forma Connect IQ widget puts your Training Dose and Training Window on your Garmin watch face. No phone needed.
Web app. Garmin widget. One engine, two surfaces. Free to start — no credit card required.
Start Training →