JONg Run features - JHR Tech Ltd

In pictures

What it looks like

Screenshots of a demo copy with a made-up runner, runs, races, shoes and route. No real training data is shown. Tap any screenshot to see it full size.

Today: the day's session, form, and the load focus card splitting the last 4 weeks into low aerobic, high aerobic and anaerobic load against targets — **Today.** The day's session (or the run you've just done against it), your form, and your load focus for the last 4 weeks.

The Recovery and status card: training status with the reason, readiness score, recovery time, acute and chronic load with their ratio, and intensity minutes this week — **Recovery and status.** Training status, readiness, recovery time, acute and chronic load and intensity minutes - worked out from runs alone, so any watch with heart rate will do.

The next 7 days as compact cards: day, session, distance, a coloured strip of the session's shape, and chips for the forecast, shoe and options — **The week's plan.** Each day at a glance: the session's shape, the forecast at your usual running time, the suggested shoe and any group-run options.

A Monday group run with the club's hill session pasted in: warm-up, 6 x 1:30 uphill at RPE 8 with pace targets, 2:30 jog recoveries and cool-down, shown as the suggested option above the plan's own options, with the paste box below — **Paste the group's session.** The club's message becomes the day's session, with pace targets from your own training paces - ready to send to your watch.

Plan days around a blood donation: the Sunday and Monday group runs set to join but keep it easy, a capped easy run on Tuesday, each marked Blood donation, with morning and evening forecasts and a note that the evening looks drier — **A plan that works around life.** A blood donation turns the next days into easy runs, group runs into "join but keep it easy" - and your own weekday runs show the forecast for morning and evening.

The Things that affect training card: a blood donation listed, and a form to add a niggle, injury, illness, holiday, wedding or busy spell with dates and a note — **Things that affect training.** Blood donations, niggles, injuries, illness, holidays and weddings - each with its own rules for the days around it.

A run's lap chart, each bar as wide as the lap and labelled with its pace, above the route on a map — **Every run.** Laps as bars (as wide as the lap, as tall as its pace), the route on a map, elevation, weather and more, in sections that fold away.

Pace and heart rate plotted together over the distance of an interval session, heart rate on the left axis and pace on the right, with lap lines, showing heart rate rising after each rep — **Pace and heart rate.** Both together along the run, heart rate on the left axis and pace on the right, with each lap marked - you can see heart rate catch up with each rep.

The Intervals card for a 4 x 1.6 km session: reps, time on reps, average rep pace and heart rate, and a table of each rep with the recovery after it — **Intervals, found for you.** The session read back as "4 x 1.6 km, 1:30 jog recoveries", rep by rep - from your lap presses, or from your pace when you didn't press lap.

A run's training focus: a bar split into low aerobic, high aerobic and anaerobic load, its share of the last 4 weeks, and a lap-by-lap table of how each lap was counted — **Training focus of a run.** How the run's load split into low aerobic, high aerobic and anaerobic, what it added to your last 4 weeks, and lap by lap.

The lap table with distance, time, pace, grade-adjusted pace, heart rate, climb, estimated power and stride length for each lap — **Power and stride on every lap.** Grade-adjusted pace, estimated running power from speed, gradient and your weight, and stride length - no footpod needed.

Best efforts in a run from 400 m to 5K with time, pace and where in the run each was, several marked best ever — **Best efforts, kept.** The fastest stretch of each distance in every run, from its own trace - stored, so races and hard sessions feed your VDOT and records.

Reserve for surges along a run: the reserve above critical speed holding at 100% for 2 km, then drawn down to 67% by the finish — **Reserve for surges.** How much of your reserve above critical speed was left along a hard run - hills, surges and a fast finish draw it down.

The VDOT card with hill-adjusted, as-run and climb-only figures, and the strongest efforts with how much the hills added to each — **Fitness that allows for hills.** Hill-adjusted VDOT from your strongest efforts, with the figures as run alongside.

The Physiology card: endurance score with its level, aerobic efficiency, critical speed, reserve above critical speed, threshold power in watts and W/kg, heat acclimation and altitude acclimation — **Physiology from your runs.** Endurance score, aerobic efficiency, critical speed and reserve, threshold power, and heat and altitude acclimation - on any watch.

A stat tooltip open over the endurance score, explaining what it measures and how this runner's figure was worked out — **Every stat explained.** Tap the (i) on a figure for what it means, and where yours came from.

Daily steps and calories from Garmin as a 30-day bar chart, above a weight card with the 7-day average, 4 and 12-week change, body fat and a weight chart with week to 1-year ranges — **Steps, calories and weight.** Daily activity from Garmin, and weight from your smart scale with the trend over any range.

A month calendar with runs coloured by kind, the coming week's plan and a race, and weekly totals — **Calendar.** Runs done, coloured by kind, the coming week's plan and races - each one opens with a tap.

Upcoming races with dates, priority and predicted times, with a single line of edit controls under each — **Race calendar.** Goal and supporting races, booked or "intending to book", each with a predicted time.

The Records page: new PBs from the last 60 days as tiles, above a table of best ever, last 12 months and last 90 days at each distance with pace and speed, and what current fitness predicts — **Records.** New PBs at a glance, then your best at every distance - ever, this year and lately - against what your fitness predicts now.

Shoe cards with wear, racing life and the runner's note, and distance and heart rate in six pace zones from recovery to speed — **Shoes.** Wear, racing life, your notes read into picking rules, and how you run in each pair across six pace zones.

Race courses. The elevation profile, what the hills cost, and realistic times now and after a good block.

The Race day on your watch card: choose a finish time and race day and send the even-effort pacing to Garmin as a workout, with the settings to set up Garmin PacePro yourself listed below — **Race pacing on your watch.** The course's even-effort pacing sent to Garmin as a race-day workout - or the exact settings to set up PacePro yourself.

The segments page ranking segments by how beatable their course record is — **Segment hunting.** Which course records you could take now, and the ones you hold, with the shoe you set them in.

The Confirm details page with shoes and runs filled in ready to check and confirm — **Confirm details.** Your own titles, notes and shoes, confirmed for the coach - so the AI never uses Strava data.

The updates page listing recent app updates, each with a summary and details — **Updates and activity log.** Every change to the app explained, plus a log of syncs, sends and your own changes.

JONg Run on a phone: Today with the run done against the plan

JONg Run on a phone: the week's plan as compact cards

On a phone. Add it to the home screen and it works like an app: a tab bar for Today, Runs, Races, Plan and Coach, a Back button that returns you to exactly where you were, and notifications for the day's session and race reminders.

The load focus card: anaerobic below target, high aerobic in range, low aerobic above target, with advice, this week's change to the plan, and the races behind the targets

Load focus. The last 4 weeks of training split into low aerobic, high aerobic and anaerobic load, like Garmin's, against targets set by every race you have planned - weighted by priority and how soon each is. The plan fills the gap: hill sprints or speed reps when you're short of anaerobic work, a race-pace tempo when you're short of high aerobic work, easier running when there's too much hard work.

What to run

Today and a plan that fits your week

A rolling week ahead, worked out afresh each time you look, from your form, Garmin readiness, races, group runs and the forecast.

Done, against the plan

Once you've run, Today shows the run - distance, time, pace and heart rate - and how it compares with what was planned: distance, and pace against the target for steady runs.

Sessions at a glance

Each day is a compact card: the session, its distance, a coloured strip of its shape (warm-up, reps, recoveries, cool-down), and chips for the weather, shoe and options. The full instructions fold away under Details.

Group runs

Tell it about your club's sessions and it plans around them. A hard group session becomes the week's quality day, and each group day gets options:

Go with the group.
Group plus an add-on, to make the planned distance.
Join but keep it easy, or do the plan instead.

Or paste the club's message for the evening: it is read into warm-up, reps, recoveries and cool-down, with pace targets set from your training paces (uphill reps allow for the hill), and becomes that day's session to send to your watch.

A group's intervals or hills count as the week's fast work, so your own hard day becomes threshold; a group tempo counts as the threshold session.

Varied sessions

Threshold work changes from week to week - cruise intervals, 3 x 8-10 min, 4 x 1.6 km, a 20-minute tempo, 2 x 15 min or a progression run - and the second hard session follows your load focus, with hill repeats every few weeks rather than every week.

Around your life

Add a blood donation, a niggle like tight calves, an injury or illness, a holiday, a busy spell or a wedding. The plan reworks the days around it - easy runs only for two days after giving blood, then hard sessions by feel; no hills or reps with a niggle; rest, then short comeback runs, after injury or illness - and marks the days it changed.

Every race in the plan

All your races, booked or not, shape the training: an A race counts twice as much as a B and eight times a C, and sooner races count for more. A B race coming within 16 weeks starts a build towards it. A races are tapered for and followed by a recovery week, B races get a mini taper, C races replace a workout, and parkruns can be easy, tempo or PB attempts.

Load focus

The last 4 weeks split into low aerobic, high aerobic and anaerobic load, worked out lap by lap, and checked against Garmin's own figures where your watch has them. The week's second hard session is picked to fill whatever is short, shaped by the distances you're racing.

Swap days

Move a session to another day - today's run to tomorrow's rest day - with one tap, and undo it. Runs on a rest day, or any unplanned run, still show against the day.

Calendar

A month view of runs done and the week ahead, with weekly totals. Tap a run, a planned session or a race to open it.

Looking back

Every run, in detail

Laps as a chart

Each lap is a bar as wide as the lap and as tall as its pace, labelled with the pace and coloured threshold, steady, easy or recovery against your training paces - an interval session reads at a glance.

Intervals

Reps and recoveries are found in every session - from lap presses, or from grade-adjusted pace along the run - and read back as "6 x 1:30 uphill, 2:30 jog recoveries", with each rep's pace and heart rate, and the reps you did against the reps planned.

Grade-adjusted pace and decoupling

Every run and lap has a grade-adjusted pace - the pace on the flat at the same effort. Steady runs show their aerobic decoupling: how much pace per heartbeat drops from the first half to the second.

Training effect and best efforts

Each run's aerobic and anaerobic training effect, primary benefit, load, recovery and performance condition, and its best efforts from 400 m to the half, marked when they're your best this year or ever. Best efforts are worked out from every run's own trace, whatever recorded it, and kept - with the climb over each stretch - so they count towards VDOT and records.

Power and stride

Estimated running power for the run and each lap, from speed, gradient, air resistance and your scale weight, and stride length from speed and cadence. Hard runs show a reserve-for-surges curve: how much you had left above critical speed along the way.

Pace and heart rate

Pace and heart rate plotted together over the run's distance, on their own axes, with laps marked and one crosshair - plus a per-km table of pace and average heart rate.

Training focus

How each run's load splits into low aerobic, high aerobic and anaerobic, what share of your last 4 weeks it makes up, and how each lap was counted.

Route map and elevation

The route on a map, with start and finish, and an elevation profile with your pace, the flat-equivalent effort and heart rate on each main climb.

Weather and notes

The weather at the run's start point and time, and what it cost. Record how it went, how hard it felt, and things like cramp, niggles, heat or poor sleep; the plan and coach take them into account.

Tidy pages

Summary, laps, pace and heart rate, and route open; notes, kudos, race review, elevation and the tables fold away, and each page remembers what you opened.

Know where you are

Fitness from your own runs

Runs come in from Garmin and Strava. The same run in both is merged into one, with Garmin's sensor data.

Hill-adjusted VDOT

Fitness from your best recent races and hard efforts - including the fastest stretches inside races and sessions - with each time first converted to a flat-equivalent from the climb and descent over that stretch, so a hilly race counts for what it was worth. Predicted 5K to marathon times and training paces follow from it.

LT1, LT2 and hill score

Estimates of both lactate thresholds (pace and heart rate), alongside Garmin's readings - threshold heart rate learns from races and sustained tempo runs - and a hill score for climbing strength and endurance, even on watches that do not have one.

Physiology

An endurance score from VO2max, weekly volume and long runs; aerobic efficiency (pace per heartbeat on steady running) as a weekly trend; critical speed and the reserve above it; threshold power; and heat and altitude acclimation from your recent runs.

Training load and form

Fitness, fatigue and form from every run, on one scale, plus resting heart rate, HRV, sleep and training readiness from Garmin.

Recovery and status

Training status (productive, maintaining, peaking, recovery, unproductive, detraining, overreaching), readiness, recovery time, acute and chronic load and intensity minutes. All worked out from runs, calibrated against Garmin's own figures - so they work on watches that don't have them.

Weight from your scale

Renpho or any smart scale that writes to Apple Health, sent by an iPhone Shortcut with a personal key - it can send the last week each day, so weigh-ins that reach Apple Health late still arrive - plus a one-off history import. Race and course predictions allow for weight gained or lost since the effort your VDOT comes from.

Steps and calories

Daily steps against your goal and calories burnt (resting plus active) from Garmin, with 7- and 30-day averages, and calories and steps on every run.

Trends and explanations

Every number shows its change over a week and four weeks, marked better or worse, and opens a trend over 3 months to 2 years. An (i) on each stat explains what it means and where your figure came from.

Weather

Forecast in the plan, conditions in the results

The week's forecast

Each planned day shows the forecast at the time you usually run that day - and your own weekday runs show both your usual morning and evening times, with a nudge when one is drier, cooler or calmer. Warm and humid, windy, icy or stormy days get advice for that session - for example, run the reps by effort, not pace.

Weather on every run

Temperature, feels-like, humidity, dew point, wind and rain for each run, from its start point and time, back two years.

Allowed for in the assessments

Heat (temperature plus dew point) and wind are costed, and race reviews compare each race with a prediction that allows for the day's conditions as well as the hills.

Racing

Races, past and planned

Race history

Races are spotted from run names, grouped by distance, with PBs marked and a chart of hill-adjusted race VDOT over time.

Records

Your best at every distance from 400 m to the marathon - ever, in the last 12 months and the last 90 days - from whole races and runs and from the fastest stretch inside any run, with pace, speed and the climb on hilly ones. New PBs show as tiles, and each distance shows what your current fitness predicts and how far that is from your best.

Race reviews

Claude writes a short review of each race, with a grade: pacing, heart rate, the course's hills and the day's weather, your notes, and the lessons for next time.

Race calendar and finder

Plan races before they are announced, with expected dates, and mark them booked later. A race finder suggests events near you, with a note on how each fits your goal. Local parkruns too.

Reminders

Notifications in race week and the evening before, and a nudge to book an "intending to" race six weeks before it.

Shoes

The right pair for each run

Each planned run gets a suggested pair, with the reason.

Your notes, understood

Write notes in your own words, such as "long intervals of 10-20 min", "up to tempo pace", "too firm past 15 km", "half and marathon races" or "better when my legs are fresh". They are read into picking rules and shown back in plain words.

Rotation and wear

Key sessions get your go-to pairs. Easy runs use up older ones, the same pair is not suggested on back-to-back days, and tired legs get softer shoes. Add a pair in the app, pick the shoe on any run, and each shoe's distance adds up from the runs it's chosen for. Retire a pair with one tap.

Race shoes

Race shoes are kept for races for their first ~200 km, then move to training. You can move them yourself at any time.

How you run in it

Distance and heart rate in six pace zones, from recovery to speed, set from your own training paces. Each zone compares your heart rate with your usual at the same pace, lap by lap - with shorter laps allowed for intervals and speed reps. More efficient pairs get a small boost in the picks.

Courses

Race routes and segments

Course predictions

Garmin courses, Strava routes and GPX, KML or KMZ files you upload (heights are looked up when a file has none) get an elevation profile, the main climbs in order, the time cost of their hills, and realistic finish times now and after a solid or excellent block, with an even-effort pacing plan for every km - which can go to your watch for race day.

Segment hunting

Strava segments you have run, ranked by how beatable the course record is for your current fitness, with GPS errors and cyclists filtered out. It lists the records you hold, and the shoe you set each one in.

Kudos and comments

Kudos and comments from Strava appear against each run.

Claude, as a coach

Ask about your own training

Ask questions like "am I ready for a 1:20 half?" or "why did I fade in my last half?". The coach answers from your runs, notes, races and shoes rather than general advice.

Grounded answers

The coach uses read-only tools to look up your actual runs, laps, thresholds, weather and race notes before it answers.

No Strava data in AI

Strava's terms don't allow its data to be used with AI, so the coach, race reviews and shoe tools use your Garmin data plus the run titles, notes and shoes you confirm in JONg Run - your own words, held by the app. Best efforts are worked out from Garmin's data.

Each runner's own

Each runner sees only their own data. Other people's names and comments are never given to the coach.

Phone and watch

On your phone and on your wrist

Send to Garmin

Send any structured session to your Garmin watch with pace targets for each step, named the way you like (for example "Mon 6x800m @ 3:40"). It is scheduled for its day. A race course's even-effort pacing can go too, as a race-day workout with a pace alert for each stretch - or the page lists the settings to set up Garmin's own PacePro, which apps can't create.

Home-screen app

Installable on iPhone and Android, with a tab bar, Back navigation that keeps your place, and push notifications for the morning session and race reminders.

Updates you can read

An Updates page explains every change to the app, and an activity log lists syncs, sends to Garmin, notifications and your own changes.

Under the hood

How it is built

Small and server-hosted

A Node.js and TypeScript app with a SQLite database, on a private server in London (Fly.io). It works in any browser.

Connections

Garmin Connect through a sign-in you do yourself, with only the access tokens kept, never your password. Strava through its official API and sign-in. Tokens are stored encrypted.

Weather and maps

Forecasts, past weather and route heights from Open-Meteo. Maps from OpenStreetMap data with CARTO map tiles.

Claude Opus 5.5

The coach, race reviews, race finder and note reading use Anthropic's Claude API. The running maths (VDOT, hills, weather, thresholds, load, course predictions) is the app's own.

Invite only

JONg Run is used by JHR Tech and invited runners, so there is no public version to try.

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