A runner checking data on a GPS watch while training on a trail, representing the integration of AI coaching and wearable technology in ultramarathon training.

AI Coaching & Wearable Tech in Ultramarathon Training (2025 Guide)

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AI Coaching & Wearable Tech in Ultramarathon Training (2025 Guide)

🏃‍♂️ Lost Pace here! If you’ve ever run a 100-miler and wondered if your watch would die before your legs, welcome—you’re in the right place.

Let’s face it: Ultramarathon training is no longer just about running until you’re tired and hoping for the best. These days, your wrist is a data center. Your phone? A motivational speaker. And AI? Well, it might just know your legs better than you do.

This guide is for anyone who wants to train smarter, not just harder—using the latest in AI coaching, power meters, HRV, and those endless “Coros vs Garmin” debates. Whether you’re a tech geek, a diehard Strava user, or just want to survive your next ultra with a smile, you’ll find something here to make the next finish line feel a little closer.

Ready? Lace up. Let’s dive in!

What is AI Coaching?

🤖 Let’s be honest: AI coaching sounds futuristic—like something that should come with a robot trainer shouting “Go faster!” in perfect monotone. But real AI coaching is way cooler (and quieter).

At its heart, AI coaching means algorithms that analyze your training data—pace, heart rate, power, recovery, sleep—and spit out personalized advice faster than you can tie your shoes.

So, what can an AI coach do for ultrarunners?
  • Build you a daily or weekly plan based on your fitness and your calendar
  • Adapt workouts if you miss a session or suddenly feel superhuman
  • Predict fatigue, recovery, and even potential injuries (sometimes…)
  • Analyze race data to find your weaknesses (and maybe your secret strengths!)
But don’t worry—AI isn’t here to replace the fun. It just means your training can finally be as smart as your gear.
💡 Lost Pace Tip: Don’t let the bots scare you!
You’re still the boss. AI is just your assistant—your run, your rules. Sometimes, ignoring the algorithm and running by feel is the most “intelligent” decision of all.

⚡ Stryd Critical Power: What It Is & Why It Matters

Ever feel like pace and heart rate just don’t cut it on hilly, rocky, or wild terrain? Welcome to the world of Stryd critical power—where your effort is measured in watts, not just speed or heartbeats.

Stryd’s Critical Power (CP) is a personalized number—think of it as your “threshold power”—the sweet spot where you can run strong for a long time, but not forever. It adapts to your fitness, updates as you train, and, unlike old-school pace charts, doesn’t get confused by uphills, downhills, or sudden wind gusts.

How does it work? Stryd analyzes your toughest efforts—maybe a hard 30-minute push, or segments from your latest races—and uses that to set your CP. From there, you get “power zones” for easy, moderate, and hard runs, tailored just for you.
  • Zone 1-2: Easy, all-day effort—long runs, recovery days
  • Zone 3-4: Tempo & threshold—raising your race power
  • Zone 5+: Sprints & “sufferfests”—short but spicy
For ultrarunners, this means smarter pacing:
  • Less guesswork on trails—power adapts to climbs, mud, and sand
  • Consistent effort on race day (no more blowing up at mile 40!)
  • Recovery tracking: If your power drops, it’s time to rest—not grind
“Stryd critical power” gives you confidence: you know how hard you’re working—every step, every hill.

Pro Tip: If your CP seems low, don’t panic. It usually means you need a few harder sessions in the mix—or maybe just some extra recovery (your AI coach will nudge you).
💡 Lost Pace Wisdom: Power over pace, always?
I still love a good old tempo run, but when it’s 3am, you’re deep into a 100-miler and the trail’s gone vertical, only “watts” can tell you the truth. Trust the numbers, trust yourself.

💓 Best HRV Apps for Ultra Runners

Let’s be real: Sometimes, your legs feel trashed but your AI coach says “green light!” Enter the world of HRV app ultra—where heart rate variability (HRV) bridges the gap between what your brain wants and what your body needs.

What’s HRV anyway? Simply put: HRV is the tiny, millisecond differences between your heartbeats. High HRV? You’re rested and ready. Low HRV? Time to chill, friend.

So, which apps do ultra runners actually trust?
  • HRV4Training: Quick morning check with just your phone’s camera or a chest strap—an athlete favorite.
  • Elite HRV: Deep-dive analytics, free tier, and easy syncing with most sensors.
  • Welltory: Gorgeous visuals, stress & energy tracking, works with wearables or your phone.
  • Whoop & Oura: Wearables that auto-track HRV all night and nudge you when it’s time to back off (or push!).
Why use an HRV app?
  • Plan tough workouts when your body is truly ready
  • Avoid burnout and overtraining by spotting “yellow” days before you crash
  • Fine-tune recovery and sleep—know when to rest or send it!
The right HRV app ultra makes every training decision smarter—even on those days you’d rather hit snooze.

Pro Tip: If your HRV tanks, it’s not a badge of honor. It’s your body waving a tiny white flag. Recovery isn’t weakness—it’s what keeps you racing.
💡 Lost Pace Wisdom: Numbers aren’t everything!
I once ignored a low HRV, did hill repeats, and paid the price with a week of dead legs. Trust your data, but trust your instincts too.

⌚ Coros vs Garmin for 100 Mile Ultras

If you run ultras, you’ve heard the debate: Coros vs Garmin 100M. Which GPS watch will outlast your legs—and maybe your sanity—on race day?

Let’s break it down, Lost Pace style:
  • Battery Life: Coros is legendary—think 30, 40, even 80+ hours on a single charge. Garmin’s best (Fenix 7, Enduro) come close, but some models will need a charge if your 100-miler turns “epic.”
  • Navigation & Maps: Garmin wins for topo maps, turn-by-turn nav, and GPX support. Coros nails the basics (breadcrumb trails, waypoints), but no fancy map screens—just pure efficiency.
  • Training Metrics: Both offer VO2 Max, recovery, and workout builder tools. Garmin has “Body Battery” and advanced stats; Coros has EvoLab, simple UI, and ultra-focused pacing data.
  • Durability: Both survive drops, rain, mud, and mid-race meltdowns. Titanium, sapphire glass, you name it.
  • Price: Coros is often the value king. Top-tier features at $100–$300 less than a similar Garmin.
What do ultra runners actually choose?
  • Coros for battery, simplicity, and pure “just last all day” reliability.
  • Garmin for navigation, data nerd glory, and ecosystem (plus it syncs with everything).
“Coros vs Garmin 100M” isn’t just about specs—it’s about which watch matches your ultra style.

Lost Pace verdict: If you’re worried about charging, go Coros. If you love color maps and analyzing every mile post-race, Garmin is your geeky best friend.
💡 Lost Pace Wisdom: Pick your watch like you pick your shoes—comfort matters!
Don’t get caught up in “the best.” The best is what fits your run, your goals, and your wrist—nobody else’s!

🛰️ Emerging Wearable Tech & Trends in Ultrarunning

Think GPS watches are the end of running tech? Not even close!
Ultra runners now have access to gear that would make 2010-Lost Pace’s head spin—smart rings, O2 sensors, muscle monitors, and more. Is it overkill? Sometimes. Is it fun? Always!

Here’s what’s trending right now:
  • Oura Ring & Whoop Strap: Wear them all day (and night) for automatic HRV, recovery, and sleep insights. No more guesswork—just “are you ready or not?”
  • Stryd Footpod (next gen): Lighter, longer battery, and smarter data—perfect for mountain ultras and data-loving nerds like me.
  • Muscle Oxygen Sensors (Moxy, Humon): Live SmO2 readings. Niche, but game-changing for science-driven runners training by “muscle fuel.”
  • Smart Apparel: Shirts that monitor ECG, socks that prevent blisters, even caps with UV alerts. No, really.
  • Nutrition Tech: CGMs (Continuous Glucose Monitors) like NutriSense let you see how your fueling affects your blood sugar—no more “bonk” mysteries.
  • Recovery Gadgets: NormaTec boots, Theragun, and other massage tools—no pain, all gain.
Integration is the new frontier:
  • Your watch syncs with your footpod, your HRV app, your sleep ring, even your AI coach app.
  • One day, all this data might predict your next PR—or your next nap.
The best tech makes ultrarunning safer, smarter, and honestly, a lot more fun.

Pro Tip: Before you buy that new gadget, ask: Will it help me run better, or is it just a shiny distraction? (It’s okay to say both.)
💡 Lost Pace Wisdom: Don’t let the tech run you.
You own the gadgets—they don’t own you! The best ultrarunning “device” is still your brain (and maybe a stubborn heart).

🔗 AI + Wearable Data: Building Your Own Training Ecosystem

Ever wish all your running data actually worked together?
Welcome to the dream: a real training ecosystem where your AI coach, watch, HRV tracker, and footpod all “talk” and make you faster (or at least a lot more organized).

Here’s how to build your own:
  • Step 1: Pick your core devices (watch + Stryd + HRV app or wearable)
  • Step 2: Sync everything to a central platform (Strava, TrainingPeaks, FinalSurge, etc.)
  • Step 3: Use an AI coach app (like Athletica, Runna, or TrainAsONE) that pulls your data in automatically and updates your plan
  • Step 4: Track your recovery and sleep for smart adjustments (Whoop/Oura auto-sync FTW)
  • Step 5: Actually look at your trends—power up, HRV down? Adjust training. Recovery score low? Take a chill day.
Pro move: Set up auto-imports and exports—so every run, sleep, and HRV session syncs without you lifting a finger. That’s when the “ecosystem” magic really happens.

Your ecosystem = less spreadsheet stress, more running, and fewer “wait, where did I save that workout?” moments.

Lost Pace advice: Don’t get overwhelmed by every new sync option. Start small, automate what matters, and let the tech do the heavy lifting—so your brain and legs can do theirs.
💡 Lost Pace Wisdom: Simpler is smarter.
A fancy dashboard looks nice, but nothing beats the feeling of a good run. Don’t let setup time steal your trail time!

📊 Real-World Case Study: A 100-Mile Training Block with AI and Wearables

Let’s get practical: How does all this AI + wearable tech work for a real ultra runner? Here’s how a typical 8-week build for a 100-mile race might look—with Lost Pace wisdom (and, yes, tech glitches included).

Meet Jamie—training for her first mountain 100-miler:
  • Week 1-2: AI coach analyzes past Strava & HRV4Training data, sets a conservative plan (with built-in rest blocks and power-based workouts from Stryd).
  • Week 3-5: Daily runs tracked by Coros, HRV measured each morning. HRV dips after a tough tempo—AI coach automatically drops the next day’s intensity.
  • Week 6: Big back-to-back long runs. Stryd power drops late on the second day, HRV low = recovery week (AI coach: “easy miles only!”)
  • Week 7: Jamie ignores a low recovery score, does hill repeats anyway. Lesson learned: listen to the bots and your body.
  • Week 8 (Taper): Oura Ring syncs sleep stats, AI coach switches focus to “rest, nutrition, and staying sane.” All gear charged, mental game ON.
Key takeaways:
  • AI + wearable combo = daily plan adapts to your real readiness—not just a rigid spreadsheet.
  • HRV and Stryd data warn you before overtraining hits.
  • Real life happens! Glitches, missed syncs, and stubborn runner brain all part of the adventure.
The real power of tech? It’s not in perfection—it’s in catching the little things early, so you get to the start line happy, healthy, and strong.

Lost Pace reminder: Tech is your guide, but courage is your engine. Trust the data—but trust your own trail wisdom more!
💡 Lost Pace Wisdom: Plans are great—adjustments are greater.
Every ultra is unpredictable. The best runners adapt on the fly—and let their gadgets help, not boss them around.

🚩 Common Pitfalls and Best Practices

Let’s be honest—running with tech is awesome… until it isn’t. Here are the traps even the savviest ultra runners fall into (and how to avoid them, Lost Pace approved).

Classic mistakes:
  • Overanalyzing every metric: If you’re spending more time scrolling dashboards than hitting trails, you’ve missed the point.
  • Ignoring body signals: AI says “easy day”—you hammer hills. HRV tanks, you still race. Don’t let the data silence your instincts!
  • Chasing trends, not needs: Buying every new gadget because it’s “hot,” not because you actually need it for your goals.
  • Data overload: Sync fails, duplicate runs, endless notifications. Keep it simple—less is more, always.
  • Neglecting updates & backups: Dead batteries or lost data on race day? Ouch. Update and sync before every big run!
Best Practices (Lost Pace approved!):
  • Let the tech inform—not dictate—your training. Blend science and soul.
  • Pick a few key metrics (like Stryd critical power or HRV) and stick with them.
  • Automate syncs where possible, and keep your devices charged (always!).
  • When in doubt: go analog. Trust your legs, your gut, and your joy for running.
The best ultrarunners? They use tech as a tool, not a crutch.

Lost Pace mantra: Run smart. Run happy. Tech is great—but finish lines don’t care about firmware updates!
💡 Lost Pace Wisdom: The best metric is still a smile at the finish.
All the data in the world can’t replace a true runner’s grit, resilience, and love for the sport. Keep it fun.
A motivated ultramarathon runner training on a forest trail at sunrise, wearing a GPS watch and a Stryd footpod. Animated overlays show real-time data (power, HRV, AI coach recommendations) on the screen.

❓ Frequently Asked Questions

🤖 What exactly is an AI coach for ultramarathon training?
An AI coach uses machine learning to analyze your runs, adapt plans in real-time, and give advice just like a digital coach—only with endless patience and data!
⚡ How does Stryd critical power help my training?
Stryd’s critical power gives you a real-time, terrain-proof intensity metric—so you can pace smarter on any surface and avoid “bonking” late in a race.
💓 Are HRV apps really accurate for ultra athletes?
With a good sensor (like a chest strap or advanced wearable), HRV apps like HRV4Training and Whoop are surprisingly reliable—especially for long-term trends.
⌚ Coros vs Garmin—what’s better for a 100-mile race?
Coros leads for battery life and simplicity; Garmin for mapping, analytics, and ecosystem. Pick what fits your race style (and wrist!).
🛰️ Should I get the latest smart ring or stick with a watch?
For 24/7 recovery and sleep, a ring (like Oura) shines. For live pacing, navigation, and workouts, a watch is still king for most ultrarunners.
🌙 Does tracking HRV and sleep really improve my ultra results?
Yes! Knowing when to push and when to rest is the secret weapon of healthy, consistent ultra training.
🛠️ What’s the most common tech mistake ultrarunners make?
Relying too much on numbers. Data is a tool—not the rule. Trust your experience and don’t be afraid to ignore the gadgets now and then.
📊 Can AI coaching replace a real coach?
Not entirely—AI is fast, affordable, and smart, but can’t replace real human insight or the motivation a good coach brings to the table.
🏆 Which metrics should I track as an ultra runner?
Power (Stryd), HRV, sleep, long run performance, and overall mood/energy. Keep it simple—don’t chase every number.
⏱️ How do I avoid data overload?
Set key priorities (like recovery and power), automate your syncing, and review only what actually changes your training.
💡 Does more expensive tech mean better training?
Not always. Basics done right beat fancy features you’ll never use. Get what motivates you, not what’s trendy.
💧 What about hydration, fueling, and nutrition apps?
Tracking food and hydration (MyFitnessPal, NutriSense, Fuelin) is helpful for dialing in race day and recovery—especially if you struggle with GI issues.
🌲 Is all this tech trail-proof (rain, mud, falls)?
Most modern gear is water-resistant and built for a beating—but always check ratings, and don’t forget to dry your gadgets after wild runs!
🔋 How do I make sure my watch or sensor survives a 24-hour ultra?
Use battery saver modes, turn off unneeded features, and bring a tiny power bank for mid-race charges. Practice charging on the go!
🧑‍💻 Can I export my data for analysis?
Absolutely! Most apps (Garmin, Coros, Stryd, HRV4Training) let you export data to CSV or sync with platforms like TrainingPeaks and Strava.
📲 Will AI training apps work on my phone/watch?
Most leading apps (Runna, Athletica, TrainAsONE) have mobile versions and direct sync with popular watches. Always check compatibility before you sign up!
📅 How often should I update my training plan?
Weekly is best—let your AI coach or real coach adapt plans to match life, recovery, and “real” energy.
🎯 What if my gadgets or apps disagree with each other?
Don’t stress! Use the average, or go with the device you trust most. The big picture (trend) matters more than a single reading.
🥇 Can wearable tech really help me get a PR?
Absolutely—if you use it wisely. Smart pacing, better recovery, and timely adjustments are the real tech superpowers!
🧘‍♂️ What’s the biggest tech lesson for ultra runners?
Use gadgets to empower, not distract. Run mindful, stay present, and let tech serve your goals—not the other way around.

🔗 Further Reading & Resources

More trusted resources for curious runners:

📝 Quiz: How Tech-Savvy Is Your Ultra Training?

  1. What does “HRV” stand for and why does it matter in ultra training?
  2. Which device gives you real-time running power data—HRM strap or Stryd footpod?
  3. Coros is best known for its… (A) Fancy Maps (B) Battery Life (C) Heart Rate Analytics
  4. True or False: Higher HRV usually means you’re more recovered.
  5. Name one app that offers AI coaching for ultrarunners.
  6. Why might you want a wearable like Oura or Whoop in your training routine?
  7. What does Stryd’s “Critical Power” help you determine?
  8. Which brand offers “Body Battery” analytics: Garmin or Coros?
  9. True or False: It’s always best to follow your tech data, even if you feel terrible.
  10. What’s a simple tip for making your training ecosystem less stressful?

✅ Quiz Answers

  1. Heart Rate Variability; it tracks your readiness and recovery status.
  2. Stryd footpod.
  3. (B) Battery Life.
  4. True.
  5. Athletica, TrainAsONE, Runna, or Humango.
  6. To track sleep, recovery, and HRV for smarter rest and harder training days.
  7. Your sustainable threshold power for training and racing.
  8. Garmin.
  9. False—always listen to your body first!
  10. Automate data syncs, use fewer key metrics, or start simple and scale up.

🎉 Share your quiz results!

Close-up of a runner’s wrist as they scroll through training data on a Coros and Garmin watch, with quick cuts showing Stryd power zones, HRV app notifications, and route navigation on the watch screens. Fast-paced, data-driven visual style.

1 thought on “AI Coaching & Wearable Tech in Ultramarathon Training (2025 Guide)”

  1. I have been searching for content like this everywhere finally, someone who explains things clearly. Amazing job!

    Reply

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