How adaptive planning works

You start with a short setup. Add your races and how important each one is (A, B or C), then describe your week: which sport on which day, and how many minutes you have. Say which day suits your long run or long ride, which days should stay easy, and how many hours a week you want at least and at most.

From that the coach plans the weeks ahead, with base, build and taper phases towards your main race. Planned workouts land in your calendar and go to your watch like any other workout.

• Races with priority A, B or C
• Sports, days and minutes per day
• Weekly minimum and maximum hours
• Days off training for a whole day or one sport

For one sport or all three

Adaptive planning is not only for triathletes. It plans running, cycling, swimming and strength, alone or combined, so a runner training for a half marathon gets a running plan with strength on the side, and a cyclist gets a plan built around the bike.

You can also pick a training approach: automatic, polarized, pyramidal or threshold focus. The coach keeps to it when it builds your weeks.

A plan that listens to how you feel

Each day starts with a short check-in: great, good, okay, tired, drained, sick or injured. When you feel tired, the coach offers an easier version of the day’s workout, and you choose whether to take it.

When you are sick or injured, it plans rest and holds back the sports you can’t train. When you report that you are healthy again, it brings you back gently: for a few days to a few weeks, at about half and then three quarters of your usual volume, with easy workouts only.

Every change comes with its reason

The coach doesn’t rewrite your plan behind your back. Each change arrives as a suggestion that shows the workout before and after, and why: your load rose faster than planned, you keep a day free now, a race moved.

You accept it, decline it with a note, or adjust it in the chat. If you prefer to plan yourself, you can do that too and only get weekly suggestions, or switch adaptive planning off entirely.

• Accept, decline or adjust each suggestion
• Plan yourself, with or without weekly suggestions
• Switch to a training plan at any time

Ask the coach

The coach chat answers questions about any workout, your week or your next race. When you miss a workout, it offers to skip it, move it or review the week. Every Monday you get a report on the past week, with suggestions for the next one.

You can also give it temporary rules, such as a week with 30% less training while work is busy, and end them early when life calms down.

Built on training principles

Every plan the coach makes has to pass fixed rules: no two hard days in a row, a cap on how fast your weekly load may rise, and a limit on hard workouts per week. Readings from your watch such as sleep or heart rate variability only change your plan when two signals agree.

The coach is a training tool, not medical advice. When you have pain or feel ill for longer, see a doctor.