AI Training Plans: Personalized and Fully Adaptive
It is not a template. The AI generates your complete plan using your FTP, weight, age, VO2Max, heart rate, Strava/Garmin history and current physiological status.
You define the goal, the AI designs the path
7 goal types:
7 disciplines:
3 intensity levels:
Easy
Conservative, prioritizes recovery, lower volume
Moderate
Balanced with progression and recovery cycles
Hard
Ambitious, higher volume, dense progression
You also configure: available hours per day, format (power or heart rate), strength included or not, and any special considerations (injuries, preferences).
3 levels, each more specific than the last
Macrocycle (months)
Divides the plan into months. Assigns phases: Base → Build → Peak → Taper → Recovery. Calculates TSS and volume per week. Evaluates your level (beginner, intermediate, advanced).
Weekly plan (days)
With fresh fitness data (CTL/ATL/TSB), historical RPE, wellness (HRV, sleep), menstrual cycle and actual availability. Each day receives focus, minutes, indoor/outdoor.
Daily session (blocks)
Warm-up, main set and cool-down with specific blocks: power/HR zones, cadence, repetitions, rest intervals. Dual description: watts version and HR version.
Each block uses your real zones, not generic ones
7 power zones calculated from your FTP:
Recovery • Endurance • Tempo • Threshold • VO2Max • Anaerobic • Neuromuscular
Each training block includes: zone, min/max watts, min/max BPM, target cadence, duration and intensity chart type. All calculated with your real data.
Each week is generated with fresh data
It is not a static plan generated on day 1. Each week, the AI receives:
- ✓Fitness status — CTL, ATL, TSB with trend. If fatigue is high, it automatically reduces the load.
- ✓RPE history — If workouts feel harder than planned, it adjusts intensity.
- ✓Wellness — HRV and sleep quality from Garmin.
- ✓Menstrual cycle — If enabled, adapts training and nutrition by phase.
- ✓Your actual availability — Hours per day with special considerations (indoor, social ride, gym).
Dozens of session styles
The AI does not repeat the same session. It chooses from multiple formats depending on the day's goal:
The AI takes care of your body, not just your performance
Each week, the AI evaluates your fatigue status (TSB) and automatically adjusts the load:
- ⚠Critical fatigue (TSB < -30) — Reduces volume by 40%, adds 2+ rest days, zones 1-2 only.
- ▼High fatigue (-30 to -20) — Reduces volume by 20%, 1 extra recovery day.
- ▼Moderate fatigue (-20 to -10) — Slightly reduces, avoids consecutive hard sessions.
- ✓Optimal zone (-10 to +5) — Follows the plan as designed.
- ▲Fresh (+15 or more) — Can slightly increase intensity.
You do not need to worry about overtraining. If fatigue rises, the AI acts before your body notices.
What makes this system special
- ✓3 generation levels — Macro, weekly, daily. Each with AI and updated context.
- ✓Full personalization — Your real zones, your exact availability, your current fitness status.
- ✓Dual format — Each session with description for power and for heart rate.
- ✓Smart periodization — Base → Build → Peak → Taper with automatic taper for races.
- ✓Automatic protection — If fatigue rises, the AI reduces the load before you overtrain.
- ✓Exportable — Each session can be exported directly to Zwift, Garmin, Wahoo, Rouvy or MyWhoosh.
Ready to experience this?
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