An AI fitness coach that plans your week from your own data
The built-in coach reads your own history: last nights' sleep against your range, recovery, how hard last week was, which muscle group you trained longest ago, which sessions are due and whether each goal is on pace. Each morning it writes a two-sentence brief, and each week it lays out seven days of sessions, effort and protein that fits how you eat. Connect Claude or ChatGPT and they can rewrite the brief and the plan from the same data.
How it works
- 1
Tell it how you train and eat
Pick an objective and the disciplines you do, and set your diet once: vegetarian, eggetarian, vegan, Jain, pescatarian or non-vegetarian, plus anything you leave out.
- 2
Log the way you live
One line, one tap, or let your AI assistant log for you. Sleep, recovery and meals count as much as sets.
- 3
Read the brief each morning
Two or three sentences on readiness, what is next in your rotation, what is due and which goal needs attention.
- 4
Use the week plan
Seven days of sessions, effort and protein anchors. Apply it in one tap; change any day.
- MonLegs + Run 5 kmHard · Legs trained 8 days ago
- TueBackModerate · Stretching after yesterday's hard day
- WedRest and recoverRest · Wednesday is usually your quietest day
Protein about 40 g a meal · today: paneer (100 g, ~18 g), moong dal chilla (2, ~14 g)
The brief
Two or three sentences, most important first: sleep and readiness, the next session in your rotation, what is due, and the goal that is off pace.
- Sleep under your floor makes the day moderate
- The least recently trained group comes next
- Goal pace in plain numbers
The week
Seven days with one rest day on your quietest weekday, sessions spaced by their cadence, never three hard days in a row, and recovery work after hard days.
- Two training sessions a day at most
- Habits listed once, not on every day
- One tap writes it into your days
Fuel that fits
Your protein target split per meal, with two anchors a day from foods that fit your diet: vegetarian, vegetarian with eggs, vegan, Jain, pescatarian or non-vegetarian, leaving out what you avoid.
Who uses it
"I train four days a week around work. The plan tells me which session goes where and keeps Thursday easy after a bad night."
"It knows I eat eggs but not meat, so protein suggestions are eggs, paneer and dal, not chicken."
"It noticed three hard days in a row and moved my intervals. I would not have."
Illustrative examples of how people use the feature.
Questions
Does the coach need an AI subscription?
No. The brief and the week plan are rules over your own data and work without any AI. Connecting Claude or ChatGPT adds a coach you can talk to.
Is the plan medical advice?
No. It is training guidance. It does not diagnose, treat or recommend drugs or supplements.
Can I change the plan?
Yes. Add or skip items on any day. The planner only replaces what it wrote itself, never what you or your AI added.
How is the plan different from a fixed programme?
A fixed programme ignores your week. This plan is rebuilt from your own history every time: last nights' sleep, what you trained, what is due and how your goals are moving.
Can my AI assistant change the plan?
Yes. Connected assistants can read the week plan, write their own plan for any day and apply the seven-day plan, with your permission. Items you add by hand are never replaced.
Guides
Free calculators
Your first brief is one entry away
Pick an objective, tell it how you eat, log one thing.