Now accepting early access signups

You don’t need another dashboard.
You need a coach.

Other apps give you a score and leave you guessing. Melde tells you what to do about it. Every morning: three options tailored to your HRV, sleep, and training load. After you train: a full debrief of what it cost your body. Tomorrow: your plan already reflects today. A structured program with zone targets that calibrate from your own workouts. Grounded in peer-reviewed exercise science.

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Every Morning

Sleep debt is stacking.
Here are your options.

Your HRV is up 7% from baseline — Monday’s recovery cleared cleanly. But two nights under seven hours created a small deficit. Today’s VO2max intervals are still on, but your coach already has a suggestion: trim one interval to protect tomorrow’s Zone 2 ride.

12:43
•••
Advisory · Worth noting Synced 12:42 PM
Trim intervals to 4×3min, protect tomorrow’s Zone 2
HRV at 40ms, 7% above your 37.5ms baseline — recovery from Monday’s double strength session cleared cleanly. The slight concern is sleep: 6.5 hours last night, 6.8 the night before. Two consecutive nights under your 7-hour target creates a small recovery deficit.
Your body can handle today’s intervals, but trimming one interval protects tomorrow’s Zone 2 ride without losing the VO2max stimulus.
VO2max Intervals: 4×3min at 167bpm target, 3min easy recovery between. Drop the fifth interval to manage load. If HR drifts above 170, that’s your signal to dial back.
40 ms
HRV
↑ 3
Within range
6.5 h
Sleep
↓ 0.5h
Within range
52 bpm
RHR
↑ 1
vs 51 typical
VO2max Intervals
Coach has a suggestion →
45min
Talk to Coach →
Should I adjust today?
Reshuffle this week
Today
Program
Coach
The athlete always decides. Your coach presents options grounded in your data.

After You Train

Smart audible. Your coach saw it coming.

You swapped VO2max intervals for Sweet Spot work. Your coach confirms the call: meaningful aerobic stimulus without the neuromuscular cost, on a day when sleep came in short. Five coaching sections. One debrief. Zero guesswork about what comes next.

4:22
•••
Advisory · All green Synced 04:15 PM
Sweet Spot Ride Plus Metabolic Strength — Smart Concurrent Day
Session Verdict
Smart audible. You swapped the planned VO2max intervals for Sweet Spot work at 0.81 IF, buying yourself meaningful aerobic stimulus without the full CNS cost of supra-threshold intervals. The 17.6% aerobic decoupling and 32% power fade tell the story — fatigue, not fitness.
Session Comparison
Your last indoor cycling session on March 12 ran 51 min at 137bpm with 91 TRIMP — nearly identical HR to today’s 50 min at 136bpm. The difference: 17.6% decoupling and 32% fade are significantly higher, reflecting Monday’s double strength and this week’s reduced sleep.
Recovery Fuel
High TRIMP day with concurrent training stress. Refuel within 60 minutes — 30–40g protein plus carbs to support glycogen resynthesis and muscle protein synthesis.
Recovery Outlook
Expect HRV to hold near baseline tomorrow morning if you get 7+ hours tonight. If HRV drops below 34ms or RHR climbs above 53bpm tomorrow, we’ll cap the Zone 2 ride at 45 minutes.
Ask Melde
Why 50 min not 45?
Compare to last Indoor Cyc…
Rest day?
Ask anything…
↑
AI-generated coaching. Not medical advice.
Today
Program
Coach
Session Verdict · Session Comparison · Recovery Fuel · Recovery Outlook · Ask Melde

Tomorrow’s Coaching — Today

Your coach doesn’t wait until morning.

After every session, your coach sets conditional thresholds for tomorrow.

“If HRV drops below 34ms or RHR climbs above 53bpm tomorrow, we’ll cap the Zone 2 ride at 45 minutes.”

Not a vague suggestion to rest more — a specific modification, with specific numbers, already loaded before you wake up.

Real output from a post-ride debrief. Thresholds personalized from your baseline data.

Your Program

Structured plans.
Not suggestions.

Polarized training model. Personalized HR zones calibrated from your workouts. Five constraints that govern how sessions are ordered, spaced, and modified. Every week has an anchor — the hardest session everything else is built around. This isn’t a template you fill in. It’s a program that adapts when your data changes.

9:15
•••
Schedule
Protocol
Training Model
Your plan follows a polarized training model — the majority of volume at low intensity (Zone 2), with one high-intensity anchor session per week. Strength work provides mechanical load without competing for aerobic recovery.
Zone Reference
Zone 2
Aerobic Base
< 153 bpm
Conversational pace
3–4× per week
VO2max
High Intensity
167+ bpm
Max effort intervals
1× per week
Recovery
Active Flush
< 129 bpm
Very easy movement
1–2× per week
Strength
Neuromuscular
RPE 6–7
Compound lifts
2× per week
Learn more about training zones →
Plan Constraints
  • 1
    Max 1 high-intensity session per week. Never consecutive high-intensity days.
  • 2
    Rest day required before and after the anchor session.
  • 3
    Strength work spaced ≥ 48 hours from high-intensity to avoid interference.
  • 4
    Zone 2 HR cap personalized from lactate threshold estimate.
  • 5
    Your coach reviews biometric signals daily and may recommend session modifications when recovery needs attention.
Anchor Session
The Anchor
The most demanding session of the week. Everything else — rest placement, intensity ordering, recovery monitoring — is organized around it.
Today
Program
Coach
Zone thresholds update automatically as your fitness improves. No lab test required.

The Signal

The signal behind the coaching.

GREEN: Go train YELLOW: Train smart RED: Recover

Computed from your HRV baseline deviation, sleep duration, and resting heart rate — not an AI opinion. When the signal shifts, your coaching options shift with it. You always decide.

GREEN

Go train

YELLOW

Train smart. Your coach recommends dialing back. You decide.

RED

Your coach recommends rest. You decide.

Computed from your HRV, sleep, and resting heart rate. Not an AI opinion. A deterministic threshold from your own numbers. How the signal works →

How It Works

Your program. Built in three steps.

A structured training program with a coach that adapts to your body every single day.

01

Tell Melde your goals

Your sport, experience level, available training days, and training goals. Melde uses this to build your initial program: the right volume, the right intensity distribution, the right weekly structure.

02

Get a structured program

Zone HR caps, session types, and a weekly structure built around your goals. Generated through an 8-stage pipeline where deterministic safety signals are computed before the AI ever sees your data. Your zones calibrate automatically from your own workouts. Your program isn’t a paragraph of advice. It’s engineered.

03

Train, recover, adapt

Every morning Melde checks your sleep, HRV, and training load, then coaches you through today’s session. After you train, it debriefs what happened. Tomorrow’s coaching already reflects today’s data. Your coach gets smarter every day because your body changes every day.

Your program. Your recovery. Your call.

Four devices. One coaching context.

Apple Watch
Oura Ring
Peloton
Garmin
Indoor cycling training
Indoor trainingHR Zone 4 · 38 min
Runner on trail at dawn
Morning runZone 2 · 45 min
Athlete checking smartwatch
Recovery checkHRV 42ms · Signal GREEN
Road cyclist on mountain road
Road rideAvg Power 215W · 62 min
Runner on open road at dawn
Trail intervalsZone 4 · 32 min
Every session builds on the last one.

Stop winging it. Start training with a plan.

For athletes who follow a program, not a feed. Melde builds structured training plans with zone targets that calibrate to your actual fitness, session types matched to your goals, and a coach that adapts every morning to your HRV, sleep, and training load.

Free during early access. No credit card required.

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