AI Coach

AI Coach is the conversational layer of Trainingload.ai. It helps interpret your training data, review plan execution, and draft next steps when the numbers alone are not enough.

Use it for:

• Activity interpretation.
• Daily, weekly, or monthly training review.
• Plan follow-up.
• AI-assisted plan creation.
• Workout adjustment ideas.
• Questions about load, recovery, pace, heart rate, and power.

Before you begin

• Let relevant activities finish processing.
• Keep profile thresholds, zones, and current-state information up to date.
• Link completed activities to planned workouts when you want plan-execution advice.
• Decide on one real decision or question; do not ask for an unbounded review of everything.

Start a conversation

Open AI Coach from the main navigation, mobile coach button, an activity detail page, a plan page, or a review notification.

You can start a new chat or continue an existing session. Existing sessions keep the previous messages and context for that conversation.

The web Coach overview is an orientation workspace: it can summarize the active plan, today's workout, current week, recent activities, suggested prompts, and recent threads before you open the full conversation. The full history page can list review sessions by daily, weekly, or monthly type. These summaries are navigation aids; open the conversation or source record before acting on a recommendation.

Trainingload.ai

Contextual AI Coach review

A useful review connects activity or plan evidence to one recommendation and presents material changes for confirmation.

Plan

4 week block

Load

steady build

Activity

matched

AI review

ready

What context AI Coach can use

Depending on the entry point and available data, AI Coach may use:

• Recent activities.
• Activity detail and time-series analysis.
• Current training plan.
• Plan workouts and completion status.
• Linked activities.
• Training load metrics.
• Profile, thresholds, and zones.
• Daily, weekly, or monthly review summaries.

AI Coach works best when your data is current. If activities are still processing, or thresholds are missing, its suggestions may be more general.

Activity review

For a single activity, ask questions such as:

• "Did this workout match the planned target?"
• "Was the late heart-rate drift a problem?"
• "How should I interpret this climb-heavy ride?"
• "What should I watch before the next hard session?"

Good activity review combines the raw metrics with the purpose of the workout.

Plan follow-up

From a plan detail page, use AI Coach to review plan progress with plan context.

Useful questions:

• "How is this plan going so far?"
• "Which missed workouts matter most?"
• "Should I move the next workout?"
• "Is my actual load too far above the expected load?"
• "How should the next week change after today's session?"

When AI Coach suggests schedule changes, review them before treating them as final.

AI plan drafts

When creating an AI-assisted plan, the plan brief is passed into AI Coach. AI Coach can ask follow-up questions when important information is missing, then present a plan draft.

Review the draft carefully:

• Weekly structure.
• Hard/easy rhythm.
• Workout descriptions.
• Sport types.
• Recovery placement.
• Total workload.

Saving the draft creates a plan; it does not remove your responsibility to check whether the schedule fits your real life.

Questions and confirmations

AI Coach may ask you to choose between options when a missing detail would materially change the recommendation.

Examples:

• Preferred long-workout day.
• Race date or target distance.
• Current injury concern.
• Whether to prioritize recovery or maintain volume.

Answering these questions keeps the recommendation grounded in your constraints.

Changes and undo

Some AI Coach actions can apply changes to your training data, such as a workout adjustment. Higher-risk changes are presented for confirmation before they are applied.

When an applied action supports undo, use the undo button promptly. Undo availability may be time-limited.

Session history

Use history to:

• Continue a previous chat.
• Reopen review sessions.
• Rename or pin useful sessions.
• Delete sessions you no longer need.

When opening the all-sessions view from a review notification, confirm the selected day, week, or month filter before choosing a thread.

If you edit an earlier user message, later context may be replaced so the conversation stays consistent with the edited request.

Better prompts

Be specific about the decision you need to make.

Helpful:

• "I have a long run tomorrow, but today's workout was harder than planned. Should I adjust?"
• "Compare this week's actual load with the plan and suggest one conservative change."
• "I missed two easy sessions. Should I make them up or move on?"

Less helpful:

• "What do you think?"
• "Analyze everything."
• "Make me faster."

AI Coach is most useful when the question is tied to a real training decision.

Verify a useful answer

A useful response should:

• Reference the correct activity, plan, date range, or metric context.
• Separate observed data from interpretation and uncertainty.
• Explain why the recommendation follows from the evidence.
• Prefer one conservative next action over a large unexplained rewrite.
• Ask for confirmation before a material data or schedule change.

If the response appears to use the wrong context, do not confirm the action. Restate the target activity or plan and ask the coach to verify it first.

Troubleshooting

• The answer is too generic: wait for processing, update missing thresholds, and ask from the relevant activity or plan page.
• The wrong plan or activity is discussed: start from the correct detail page or name the exact target and date.
• A tool-backed action fails: refresh the source page, check that the record still exists, and retry the smallest action.
• A proposed plan looks unrealistic: provide weekly availability, equipment, recent baseline, competition facts, and injury or pain constraints without asking the coach to diagnose them.
• A change was applied by mistake: use Undo immediately when available; otherwise review and edit the affected plan or workout directly.

Next steps

• Notifications and Review Automation
• Manage an Active Plan
• Create a Training Plan