Squall · iPhone and Apple Watch · Beta
Your running, forecast like weather.
Each morning Squall reads your recovery, says it in one word and fills the screen with that colour. Then it builds the run, paces you through it in your ears, and adjusts the weeks ahead.
Coming soon to iPhone and Apple Watch
01 · The forecast
One word each morning.
Squall reads your heart rate variability, resting heart rate, sleep and training load against your own baseline. The colour tells you the day before you read a word.
The word comes from rules on your own readings, worked out on your iPhone. Every change it suggests is an offer, and every offer has undo.
A fourth state, Gusty, for mornings a little under baseline, is coming.
Recovery is within your normal band
Clear.
Run the forecast as written. The day’s session, its paces and why it’s in the plan, with your readings as chips under the word.
Tap Why? for the full reading.
Today · Fri 23 Oct
Clear.
Recovery is at your baseline. Run the forecast as written. Why?
Threshold · 8 km · 45 min
4 × 1.5 km at 4:50
Why: lifts the pace you can hold for 21.1 km.
The week ahead
Conditions are in your favour
Tailwind.
Squall offers a harder session, with what was planned and what’s offered side by side, and what it means for the rest of the week.
Nothing changes unless you say so. It’s never offered in taper, race week or when you’re unwell.
Today · Fri 23 Oct
Tailwind.
HRV is 11% above your baseline after 8 hours of sleep. Bring Saturday’s intervals forward?
Planned
Easy 6 km
5:45 to 6:05 /km
Offered
6 × 1 km
at 4:35, jog 2:00
Saturday becomes your easy 6 km, so the week’s load stays the same.
Swap it inKeep the forecastNothing changes unless you say so. Undo any time. Never offered in taper, race week or when unwell.
Illness, injury, or strongly suppressed recovery
Storm warning.
The forecast is already revised and says what changed, with undo. If you feel fine, keep the forecast instead.
Red is rare on purpose: if hard days glowed red, you’d stop noticing. Squall is not a medical device. If symptoms get worse, talk to a doctor.
Today · Fri 23 Oct
Storm
warning.
You logged a sore throat and resting HR is 7 above baseline. Today is a rest day.
Plan adjusted
Threshold moved to Monday. Saturday’s long run trimmed to 14 km.
UndoSquall is not a medical device. If symptoms get worse, talk to a doctor.
Outside
Rain is your call.
Squall forecasts the weather inside.
02 · The run
Read it at arm’s length.
During a run the whole screen is your effort zone. Pace now, how far ahead or behind you are, the target and the distance left, big enough to read mid-stride.
And you don’t have to look.
Squall talks you through the session: when a rep starts and ends, when you drift off target, and when to ease back. It works from your iPhone alone; an Apple Watch adds heart rate.
“Ease back a touch — you’re a bit quick. Target 4:50, you’re at 4:41.”
- Z1Recovery
- Z2Easy
- Z3Steady
- Z4Threshold
- Z5Max
Pace now
4:52/km
2 s/km behind
Target 4:50
680 m left in rep
Dist
5.42
Time
26:31
Heart
171
03 · Apple Watch
The pace line.
One line on your wrist. The target is the centre tick and you’re the dot: left is behind, right is ahead. The number underneath is the gap in metres.
- During a rep
- The whole face is the zone colour, with pace, the gap and the target.
- During a float
- Calm cobalt with a countdown ring, and the next rep spelled out.
- Steady runs
- You against a runner holding your goal pace, and a projected finish.
The Watch redesign is in progress.
4:52
6 m behind
Target 4:50
Next: rep 4
1.5 km @ 4:50
04 · The bigger picture
Weather is today. Climate is the block.
A plan from 5K to marathon that adapts to the runs you actually do. Climate shows where the block is taking you; the weather report tells you how today went.
Half marathon forecast
1:38:40
4 min faster than week 1. Goal 1:40 is on.
VDOT
47.2
+1.8
Runs
26/28
93% done
Load
1.1×
sweet spot
Weekly distance, km
W4 was a planned recovery week. W7 in progress.
A front passed through.
Gusty from km 4 as heart rate climbed, but every rep landed within 3 s of target.
Replay · 6.9 km
Dist
8.08
Time
45:36
Avg
5:38
Reps vs target 4:50
- Outlook
- The weeks ahead and their phases, one row per run. Move a session and Squall keeps your change.
- Climate
- Your race forecast from your current fitness, weekly distance, consistency and load, laid out like a printed bulletin.
- Weather report
- After each run: the route replay and every rep against its target. Sharing it as a poster is coming.
- Race day
- Plans for 5K, 10K, 15K, half marathon, marathon and the running for HYROX: for a HYROX, give it the date and it trains the 8 × 1 km between the stations. Races and time trials retarget your paces. Find a race.
05 · Privacy
Your data stays yours.
- No account
- No sign-up, no login, no password. The app never asks for your email.
- Your devices
- Training lives on your iPhone and Watch, and syncs through your own iCloud.
- On your phone
- The forecast, the plan and every change are worked out on your iPhone. The AI coach is off for now; when it returns, it stays off until you turn it on.
- Not medical
- Squall is a training tool, not a medical device. It doesn't diagnose anything.
06 · Questions
Before you ask.
What do I need?
An iPhone. It records with GPS and talks you through the session on its own. An Apple Watch is optional: it adds heart rate during the run, and the session on your wrist. For the forecast, Squall needs permission to read your recovery data from Apple Health.
What can I train for?
Plans for 5K, 10K, 15K, half marathon, marathon and the running for HYROX. Pick a race or a date and Squall plans a block that suits the distance. For a HYROX, give Squall the date and it trains the running: 8 × 1 km between the stations.
Is there an AI coach?
Not at launch. The forecast, the plan and every change are worked out on your iPhone from rules applied to your own readings, so nothing about your training is sent to an AI service. An optional AI coach is coming back later. It will be off until you turn it on, and the privacy page will say what it sends before it can send anything.
When can I get Squall?
It isn't on the App Store yet. Join the beta list and you'll get one email when the beta opens.
What will it cost?
Prices aren't set yet. Joining the beta list costs nothing, and this site will say what Squall costs before anything can be bought.
Is it on Android?
Not yet. Squall is iPhone and Apple Watch first.
Is Squall medical advice?
No. Squall is a training tool, not a medical device. It doesn't diagnose anything or tell you whether you're injured. If something hurts, or you're unsure whether training is safe for you, talk to a qualified professional.
Beta · iPhone and Apple Watch
Get the forecast first.
Squall is in testing. Leave your email and you’ll get one note when the beta opens.
Coming soon to iPhone and Apple Watch