Everything AiTrainingPlan Can Do

How many weeks do I actually have left before my marathon?

The Race Countdown shows the exact days and weeks remaining until your A-race, plus which training phase you're in — so you always know if you're on track or need to adjust.

I have three races this season — how do I keep track of all of them?

The multi-race timeline shows all your upcoming events with their priority levels, so you can see how your training blocks line up across the full season.

Am I still in base phase or should I be doing more intensity by now?

The countdown displays your current training phase alongside the race date. You'll see exactly when base transitions to build, and build to peak.

Am I at risk of getting injured with my current training load?

The ACWR injury risk score compares your acute and chronic load. When the ratio spikes above safe thresholds, you'll get an alert before overuse injuries develop.

I feel flat — is it fatigue or have I lost fitness?

Check your TSB (Training Stress Balance). A negative TSB means you're carrying fatigue — your fitness (CTL) is likely still there, just masked by accumulated load.

How do I know if my training block is actually making me fitter?

Watch your CTL trend over weeks. A steadily rising CTL means your chronic training load is increasing — that's fitness building. The historical trend view makes this easy to spot.

When should I start tapering for my race?

Your TSB curve shows when fatigue drops and form rises. The monitoring helps you time your taper so that TSB peaks on race day.

I'm a triathlete — how do I see which sport is getting too much or too little volume?

The Training Load Trio breaks down your stress score by swim, bike, and run. You can spot imbalances at a glance and adjust before one discipline dominates.

How does my Intervals.icu data show up here?

Your Intervals.icu account syncs automatically, pulling in sport-specific TSS data so everything appears in one unified dashboard without manual entry.

Am I spreading my training load evenly across the week?

The weekly distribution view shows how your load is spread day by day, so you can avoid cramming all your hard sessions into a few days.

I keep getting shin splints — how do I know if I'm running too much?

Mechanical Load Tracking quantifies the impact stress from running separately from cardiovascular load. If your mechanical load spikes faster than your body can adapt, you'll see the warning.

Can I swap some running volume for cycling to reduce injury risk?

Yes — the tracker shows that cycling adds cardiovascular load without mechanical impact. You can maintain fitness while letting your legs recover from running stress.

How quickly can I ramp up my running mileage safely?

The mechanical load trend shows your body's accumulated impact stress. Stay within safe ramp rates and the tracker will flag when you're increasing too fast.

How do I make sure I don't overtrain each week?

The Weekly TSS Overview shows your training stress score broken down by sport and session type. When your weekly load exceeds your target range, you'll see it immediately — so you can dial back before fatigue accumulates.

Am I hitting my planned training volume this week?

The target vs actual comparison shows exactly where you stand against your weekly plan. Green means on track, and you can see which sports are under or over.

I missed two days — should I try to make up the volume?

Check your actual vs target TSS. If you're only slightly behind, your AI coach can redistribute the remaining load safely. If the gap is large, it's better to accept the lower week.

My running zones and cycling zones are totally different — can the app handle both?

Each sport mode has its own training zones, so your running heart rate zones are independent from your cycling power zones. Switch between them and the entire dashboard adjusts.

I do HYROX and running — do I need two separate accounts?

No. The Sports Mode Selector lets you switch contexts within one account. Your HYROX training data, race types, and metrics are separate from your running view.

How do I tell the AI what I'm actually training for?

Set your race goals with target times and priority levels in the Goals Manager. Your AI coaches use these to structure every training block around what matters most to you.

I want to focus on my run off the bike this month — can the plan reflect that?

Set a daily focus area and your AI coaches will weight run-specific sessions higher in your plan. The focus banner reminds you of your current priority every day.

What if my goals change mid-season?

Update your goals anytime. The AI coaches recalculate your plan based on the new priorities, adjusting training blocks and intensity distribution automatically.

What exactly am I supposed to do in today's session?

Today's Workout gives you the full breakdown — duration, warm-up, main set intervals with target zones, and cool-down. No guesswork.

Why is the AI prescribing this particular workout today?

The coaching notes explain the reasoning — whether it's building aerobic base, sharpening speed, or allowing active recovery based on your recent load and upcoming race.

I only have 45 minutes instead of the planned 90 — what should I do?

Ask your AI coach via chat to adapt today's session for the available time. It will preserve the key stimulus while fitting within your schedule.

I have a busy work week — will my plan adjust?

Flag the days you can't train and the upcoming schedule reshuffles automatically. Key sessions get moved to available days rather than being lost.

How far ahead can I see my training plan?

The schedule view shows your full upcoming week plus a preview of the following weeks, so you can plan around life commitments.

What if I feel too tired to do tomorrow's hard session?

The plan adapts to recovery signals. If your load data shows you need more rest, sessions get rescheduled — or you can manually swap days.

Did I hit the targets in my last workout?

The planned vs actual comparison shows exactly how your effort matched the prescription — duration, intensity, and intervals side by side.

Am I being consistent enough with my training?

The compliance score tracks how well you follow the plan over time. You'll see your consistency trend and identify patterns in missed or modified sessions.

I went harder than prescribed — is that a problem?

Recent Workouts flags when actual effort exceeds the plan. Occasional overperformance is fine, but a pattern of going too hard disrupts the training stimulus your coach intended.

Should I eat the same on rest days as on hard training days?

No — Daily Nutrition adjusts your calorie and macro targets based on your training schedule. Hard days get more carbs, rest days shift toward protein and lower calories.

Am I eating enough protein to support my training?

The macro tracker shows your daily protein intake against your target. If you're consistently under, you'll spot the pattern and can adjust your meals.

I feel bonked on long rides — am I fueling wrong?

Check your carb intake on training days. The periodization view will show if you're underfueling before high-volume sessions, which is the most common cause of bonking.

What should I eat before my 6am long run?

The meal planner knows your training schedule and suggests pre-workout meals with the right carb-to-fat ratio and timing for early morning sessions.

I eat the same five meals — can I just template them?

Save your go-to meals as favorites with their macro breakdowns. Drop them into any day with one tap instead of logging from scratch.

How do I plan meals that actually hit my macro targets?

The meal database shows the macro breakdown for each meal. Plan your day and watch the totals update in real time against your targets.

How many calories do I actually burn on a training day?

The TDEE Dashboard calculates your total daily expenditure from your actual workout data — not generic estimates. You'll see your BMR plus the real calorie cost of each session.

I'm trying to lose weight while training — how big a deficit is safe?

The surplus/deficit tracker shows your daily energy balance. You can dial in a moderate deficit without compromising recovery or training quality.

Why do online calorie calculators feel so inaccurate for me?

Generic calculators guess your activity level. TDEE Dashboard uses your actual training data — real duration, intensity, and sport — for a personalized number that updates daily.

How much should I drink during a marathon?

Build your personal sweat profile from training data — weigh yourself before and after runs in different conditions. The app calculates your sweat rate and gives a race-day hydration plan.

I keep cramping in hot races — is it a hydration issue?

Track your sweat losses and fluid intake across training sessions. The sweat profile shows if you're consistently under-replacing fluids, especially in heat.

Am I drinking enough water day to day?

The daily fluid intake log tracks your consumption against training-adjusted targets. Heavy training days need more — the tracker accounts for this.

What marathon time can I realistically target based on my current fitness?

Race Prediction uses your actual CTL, recent workouts, and training history — not just a VDOT calculator. The prediction updates as your fitness changes through the season.

Should I go out at 4:30/km or 4:45/km pace?

The pacing recommendations account for your fitness level, the course profile, and conditions. You'll get a realistic pace strategy rather than an optimistic guess.

How much faster could I be if I train for three more months?

The prediction model projects your future fitness based on planned training. You can compare a race now vs later to decide if it's worth waiting for a bigger block.

I raced a 10K last week — does that update my marathon prediction?

Yes. Recent race results feed back into the model. A strong 10K performance will adjust your predicted marathon time upward.

My indoor FTP is different from outdoor — can I set both?

Yes. Set a general FTP that applies everywhere, then add environment-specific overrides for indoor or outdoor. The system automatically uses the right value based on your activity type.

My FTP went up — do I need to manually update all my power zones?

No. When you activate a new FTP test, your power zones update automatically. All future workouts and TSS calculations use the new threshold.

How do I know if my cycling fitness is actually improving?

The FTP history chart shows your threshold power over time. Even small gains of 5-10 watts are visible in the trend and meaningful for performance.

I run differently on treadmill vs road — can I track both paces?

Set a general running FTP pace, then override it for treadmill or outdoor. Your rTSS calculations will use the correct threshold for each session type.

Which FTP test protocol should I use?

We support 20-minute, 8-minute, ramp test, 30-minute, and 60-minute protocols. Use the same one consistently for reliable comparisons — each has its own conversion factor.

What is CSS and why does it matter?

Critical Swim Speed is your sustainable pace in the water — similar to FTP for cycling. It’s calculated from two time trials and used to set your swim training zones and calculate training stress.

My pool pace is faster than open water — can I track both?

Yes. Set a general CSS that applies everywhere, then add a pool-specific or open water override. Your swim TSS calculations will use the correct threshold for each session.

How do I test my CSS?

Swim a 400m and a 200m time trial with full effort. The app calculates your CSS pace from the time difference. You can also enter a single time trial if you prefer.

I swim freestyle and breaststroke — can I set different thresholds?

Each stroke type gets its own CSS. Set freestyle as your primary threshold, then add breaststroke or other strokes separately. If a stroke doesn’t have a CSS, freestyle is used as fallback.

How does CSS affect my swim workout targets?

Your AI coach uses CSS to set interval paces. Zone 2 might be CSS+10 seconds, while threshold work targets CSS pace exactly. Accurate CSS means accurate training.

My coach says my lactate threshold is improving — how do I verify that?

Log your test results and the lactate curve visualization shows your threshold shifting to higher speeds or power outputs over time. Data doesn't lie.

How do my lactate zones differ from my heart rate zones?

Lactate tests define your actual metabolic thresholds. The zone boundary tracking shows where your body switches fuel sources, which is more precise than heart rate alone.

I get lactate tested twice a year — is that enough to track progress?

Two tests per year show macro trends. Log both and the threshold progression chart reveals whether your aerobic engine is improving across training blocks.

How do I fit strength work into my endurance training without overdoing it?

Log your gym sessions and the AI coach sees the total load — endurance plus strength. It balances both so you build strength without compromising recovery for key sessions.

Am I getting stronger or just going through the motions?

The strength progression charts show your weights and reps over time for each exercise. If the numbers aren't moving up, it's time to adjust your program.

I do HYROX — can I track functional exercises like sled pushes and wall balls?

The exercise library includes functional and sport-specific movements. Log any exercise with sets, reps, weight, or time — including HYROX-specific stations.

Do my Zwift rides count toward my training load?

Yes — Zwift sessions sync automatically and contribute to your CTL, ATL, and weekly TSS just like outdoor rides. Everything appears in one unified view.

I race on Zwift in winter — can I track those results?

Virtual race results sync and appear in your race history. You can track your indoor racing performance and see how it correlates with fitness changes.

How do I compare my indoor and outdoor training?

The unified view shows Zwift sessions alongside outdoor workouts with the same metrics. Compare power, duration, and TSS across both environments.