Auto-generated prompt
AI Prompt
CTL 47, TSB -5, HRV trending down 3 days. Knee mild discomfort. 10h available. Build phase week 12.
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How Adaptive AI Training Works
Every session is a conversation. Your AI coach reads your data, proposes a plan, adapts instantly when life gets in the way, and learns from every workout.
Tuesday — as planned
Proposed Session
Swim: 45 min — 6 × 200m @ CSS pace (1:52/100m) Warmup: 400m easy · Cooldown: 200m pull · Nutrition: 200ml sports drink during
Reality check
Life Happens
3 pm meeting overran
"Only 30 minutes available now"
Instant AI response
AI Revises
Swim: 30 min — 4 × 200m @ CSS pace — cooldown dropped
Moved remaining volume to Thursday brick (+15 min swim before bike)
Data syncs from Garmin
Actual Session
30 min swim HR Avg HR 142 Pace 1:54/100m
RPE 6/10 · "Good but tight shoulders"
Coaching analysis
AI Processes Feedback
- ✓ Session completed (adapted version)
- ✓ HR within aerobic zone — system responding
- ⚠ Shoulder tightness noted → mobility reminder queued
- ✓ Weekly TSS: 312/480 target — on track
Wednesday — auto-generated
Next Session
Bike: 1h 15min — Sweet spot intervals — 3 × 12min @ 88–93% FTP Shoulders flagged → no aero position today · Post-ride: 10min shoulder mobility
Race Alignment
Half Ironman — Sep 14, 2026
CTL: 47 Target: 65 On track ✓
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