Guide

Set Up an Ultra Training Block

A mindset and a lifestyle, not a distance. Bellows has no ceiling on distance or time, so a 50K, a 100-miler or a 24-hour race is set up the same way as a 5K.

Create the Block

1. Name it, for example "Road to the 50K".
2. Set the dates: when training starts and the race date.
3. Pick the goal: a distance, with no upper limit, or a timed event in hours, like 24.
4. Tap Suggest phases. Bellows splits the time into base (about 40%), build (35%), peak (10%) and a taper of one to three weeks. Change anything you like.

The calendar then shows your countdown and the phase you're in.

Plan the Weeks

• Build gradually. A common rule of thumb is about 10% more per week, with a lighter week every three or four weeks.
• Back-to-back long runs are simply two sessions on the calendar, Saturday and Sunday.
• Keep some strength. Bellows shows lifting and running in one week and flags heavy leg work right before a long run.
• Let your AI help. Ask it to lay out the block week by week. It's told to build load gradually and to ease you back in after missed days instead of cramming. See Plan Your Workouts with AI.

Log the Long Days

Record runs on your iPhone or start them on Apple Watch, or import GPX, TCX or FIT files from Garmin, Coros, Suunto or Strava. Long efforts are logged in full, however long they run.

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