iT
iTrain
Today
Step 1 of 11
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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Workout review
Confirm the suggested tag, or correct it before it becomes part of your training history.
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Today
Recommendation pending
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
Sleep—
Sleep score—
HRV—
Resting HR—
Training block
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Base
Build
Specific
Taper
Solid = actual · hatched = estimated
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
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.
Today's workout
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
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.
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
These are your normal weekly defaults. Use Check-in when this week's schedule changes.
Training availability
Next 14 days
Morpheus morning check
No entry today