Is heart rate training better than pace training for running?

Heart rate tracks what a run costs on the day, so the target still fits after poor sleep, on hills or in heat. A fixed pace does not adjust for any of those. Kiiro gives every session a heart rate range and scores the run on time in range, with pace playing no part.

Does Kiiro need a chest strap?

No, the watch’s own heart rate sensor is enough. A Bluetooth strap paired with Apple Watch works too, and Kiiro uses its readings for the scoring and the analysis. A strap helps most on interval days.

Which Apple Watch models work with Kiiro?

Kiiro works with Apple Watch Series 4 or later and any SE or Ultra, paired with an iPhone on iOS 18 or later. It does not work with Garmin or other watches, or with Android phones.

How does the Kiiro plan change from week to week?

Each new week the plan makes at most one main change based on what was run. That change is more weekly time, a longer or extra interval block, or shorter recoveries. Otherwise it holds the week, or cuts back when recent load is high against Fitness level.

Can the Kiiro plan fit around a busy week?

Yes, Reschedule marks the days still free this week, and Kiiro rebuilds all the remaining sessions around them. The usual schedule stays as it is.

Can Kiiro be used without the plan?

Yes, the analysis works on its own for every run synced from Apple Health. It covers training load, Fitness level, Load balance, route progress and personal bests, and it is free.

How much does Kiiro cost?

The analysis is free. The heart rate training plan needs Kiiro Pro, which costs $14.99 a month or $99.99 a year in the US.

Kiiro Archives -

Indie Spotlight News

6 October 2026

tfk the5krunner

Kiiro sets every Apple Watch run a heart rate target instead of a pace, so hills,…