iT
iTrain
Today
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Account
Account connected
Athlete profile is not linked yet
Your sign-in is working. The athlete record still needs to be linked to this account before recovery data can be shown.
Goal progress
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Welcome back
Training block complete
Workout review
Confirm the suggested tag, or correct it before it becomes part of your training history.
Coach recommendation
Your coach recommends a change
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Today
Recommendation pending
Today's workout
Session recap
Sleep—
Sleep score—
HRV—
Resting HR—
Training block
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Base
Build
Specific
Taper
Solid = actual · hatched = estimated · this week fills as you train
Goal pace trend
Why this session
A training goal and plan will be added before the recommendation engine starts prescribing sessions.
Not generated yet
Deterministic plan is active
Full explanation
The AI explanation layer is ready to be enabled. Your actual workout decision remains controlled by the deterministic training engine.
Focus
Coach controls and memory
AI explains and proposes. The deterministic engine owns calculations, and every material plan change still needs Apply or Reject.
Structured memory
0 active facts
Strength & Conditioning knowledge
ASCA Level 2 aligned · evidence governed
Evidence-based coaching framework
Loading the active coaching rules and evidence sources.
The AI coach is not an ASCA-accredited human coach. It applies versioned rules while deterministic recovery, load and safety controls remain authoritative.
Evidence sources
Training chat
Data sources
Connected services
Advanced
Workout alerts
Get a push notification on this device when a workout needs a tag, even if the app is closed.
Beta support
Friends beta access
Create a separate code per friend, or one limited-use group code.
Account deletion
Deletion requests have a seven-day recovery period. Type DELETE to request deletion.
Week plan
Unavailable periods
no training on these days
Mark dates unavailable
An event, travel or a tough week. Those days get no training, and the rest of the week's sessions are rearranged around them.
This week
Synced workouts and session feedback drive this week's review.
Cardio load detail
—actual load · incl. estimates
—expected by today
—full-week expected
—remaining prescribed load
—original planned load
—actual vs expected by today
8-week cardio load
includes available estimates
LowerNormalHigher
Fitness, fatigue & form
—fitness (42-day)
—fatigue (7-day)
—form
—HRV vs your normal
28-day recovery trend
Recent planned sessions
plan + feedback
Workout history
Open any synced workout to inspect its results, change its tag, or save a new default for future workouts of that source type.
Session corrections
Garmin sessions log automatically
Correct a session
Use this only if a synced session needs correcting or subjective RPE / discomfort notes need to be added.
Garmin match
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7-day recovery
Last 28 days vs prior 28 · tap heading to choose sports
AI weekly review
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Review details
Last 28 days
Athlete intelligence
Permanent history across every programme
Training history—days with activity
Load ↔ recovery—paired observations
Weekly load—effective average
Recovery baseline—all observed days
The model will explain what it has learned once enough paired training and recovery days are available.
Programme history and evidence
Training goal
A new programme archives the current block and carries your full athlete state forward. It never resets you to beginner. Pick a later start date to schedule it: your current block keeps running until then. Programme sport lets one block train a different sport, such as handcycle before a handcycle race. With a race date, the block ends on race day: the taper leads into it and the race is your test session.
Training baseline
Loading your training history…
Calibrate running pace
Use a recent 5 km race or sustained time trial on reasonably level ground. Goal time and average easy-run pace are not fitness tests. Targets are estimated ranges, not measured thresholds.
Calibration expires after 8 weeks or a running break of 14 days. Previous results remain in your training memory. Revoke an incorrect result in Coach memory.
Today's check-in
Training setup
Every day is available by default. This caps how many of them get a cardio session; weekly volume is spread across the days you allow.
Applies from the next recovery calculation. Without Morpheus data the balanced blend is used.
Default strength days
These are your normal weekly defaults. Use Check-in when this week's schedule changes.
All 7 days are marked available, so no day is automatically excluded. Pick a day off, or leave this on no preference and a rest day will only appear when recovery or the plan calls for one.
Training availability
Rest days this week
Strength days this week
Next 14 days
Morpheus morning check
No entry today