[{"data":1,"prerenderedAt":124},["ShallowReactive",2],{"docs-index-en":3,"doc-en-charts-and-dashboards":94},[4,19,41,62,82],{"id":5,"title":6,"docs":7},"getting-started","Getting started",[8,14],{"slug":9,"title":10,"description":11,"order":12,"lastReviewed":13},"how-youb-works","How YOUB Works","YOUB is an AI endurance coach in a chat that builds your training plan, sends it to your watch and calendar, and adapts it to the training you actually do.",1,"2026-10-29",{"slug":15,"title":16,"description":17,"order":18,"lastReviewed":13},"languages-and-units","Languages and Units","The YOUB app is available in English, German, French, Italian and Spanish, the coach writes in any Latin-script language, and units are metric or imperial.",2,{"id":20,"title":21,"docs":22},"connecting","Connecting your data",[23,27,31,36],{"slug":24,"title":25,"description":26,"order":12,"lastReviewed":13},"wearables","Supported Wearables and Apps","YOUB connects to Garmin, COROS, Polar, Suunto, Wahoo, Apple Health, Strava, Whoop, Oura and more to bring in your activities, sleep and recovery.",{"slug":28,"title":29,"description":30,"order":18,"lastReviewed":13},"workout-export","Planned Workouts on Your Watch","YOUB sends your next three days of sessions as structured workouts to Garmin, COROS, Wahoo, Suunto, the Karoo, Rouvy and, via Intervals.icu, Zwift.",{"slug":32,"title":33,"description":34,"order":35,"lastReviewed":13},"zwift","Your YOUB Workouts in Zwift","Get your planned YOUB sessions into Zwift through your free Intervals.icu calendar and ride or run them on the trainer or treadmill.",2.5,{"slug":37,"title":38,"description":39,"order":40,"lastReviewed":13},"whatsapp","Coaching over WhatsApp","Chat with the YOUB coach on WhatsApp in the same conversation as the app, after verifying your phone number in the app settings.",3,{"id":42,"title":43,"docs":44},"training","Training and the plan",[45,49,53,57],{"slug":46,"title":47,"description":48,"order":12,"lastReviewed":13},"training-plans","Training Plans","Training plans for running, cycling, triathlon, HYROX, obstacle races and cross-country skiing, built by the coach in the chat from real sessions.",{"slug":50,"title":51,"description":52,"order":18,"lastReviewed":13},"plan-adaptation","How the Coach Adapts Your Plan","The coach reacts to missed sessions, busy weeks, recovery and illness. Big changes are shown to you first; one morning message tells you what moved and why.",{"slug":54,"title":55,"description":56,"order":40,"lastReviewed":13},"nutrition-and-fueling","Nutrition and Fueling","The coach fuels each session by its purpose, writes fueling into your race strategy, plans weight changes around your race and reads the meals you log.",{"slug":58,"title":59,"description":60,"order":61,"lastReviewed":13},"route-planning","Route Planning","The coach plans running and cycling routes for your sessions from a place you name, matched to the session's length and terrain, and sends them to your device.",4,{"id":63,"title":64,"docs":65},"metrics","Metrics and science",[66,70,74,78],{"slug":67,"title":68,"description":69,"order":12,"lastReviewed":13},"training-load","How YOUB Calculates Training Load","YOUB scores every session so that one hour at your threshold equals a Load Score of 100, using power, pace or heart rate depending on the sport.",{"slug":71,"title":72,"description":73,"order":18,"lastReviewed":13},"fitness-fatigue-form","Fitness, Fatigue and Form","Fitness base is your 42-day training load, Recent load your one-week load, and Freshness the difference between them, projected forward from your plan.",{"slug":75,"title":76,"description":77,"order":40,"lastReviewed":13},"threshold-detection","Automatic Threshold Detection","YOUB detects your cycling FTP and running threshold pace from the hard efforts in your last 42 days of training, without a test protocol.",{"slug":79,"title":80,"description":81,"order":61,"lastReviewed":13},"charts-and-dashboards","Charts and Dashboards","The Metrics screen shows charts over your whole training and health history, standard ones and charts the coach builds for you from a sentence.",{"id":83,"title":84,"docs":85},"account","Account, pricing and privacy",[86,90],{"slug":87,"title":88,"description":89,"order":12,"lastReviewed":13},"pricing","Pricing, Free Trial and Subscription","Everything in YOUB except talking to the coach is free; the coach subscription starts with a free trial of up to 4 weeks, depending on usage.",{"slug":91,"title":92,"description":93,"order":18,"lastReviewed":13},"privacy-and-data","Your Data, Privacy and Deletion","What YOUB reads from your devices and calendars, what it writes back, where your data is stored, and how to disconnect a provider or delete your account.",{"slug":79,"title":80,"description":81,"lastReviewed":13,"section":63,"order":61,"html":95,"toc":96,"related":115},"\u003Cp>The \u003Cstrong>Metrics\u003C/strong> screen is your dashboard of charts over your whole training history. It starts with standard charts that appear once your data supports them and grows with the charts you ask the coach for. Each chart stays live as new data arrives.\u003C/p>\n\u003Ch2 id=\"the-metrics-screen\">The Metrics Screen\u003C/h2>\n\u003Cp>You find Metrics in the Diagnostics area of the app. Every chart shows when it was last computed, and one chart can be pinned as the opener at the top. The charts of a single workout (heart rate, power, pace over the session) live on that activity's detail screen in your training log, not here.\u003C/p>\n\u003Ch2 id=\"standard-charts\">Standard Charts\u003C/h2>\n\u003Cp>A standard chart is switched on for you as soon as your data would show something on it:\u003C/p>\n\u003Cul>\n\u003Cli>\u003Cstrong>Interval session power progression\u003C/strong>: the mean power of your work intervals, session by session, for cycling sessions with a classic interval structure.\u003C/li>\n\u003Cli>\u003Cstrong>Best 10-min power at a given heart rate\u003C/strong>: per month, the best 10-minute power you held while your heart rate stayed within a set band.\u003C/li>\n\u003Cli>\u003Cstrong>Resting heart rate after training\u003C/strong>: your resting heart rate day by day, grouped by how hard the day before was.\u003C/li>\n\u003Cli>\u003Cstrong>Weighted power per kilo\u003C/strong>: the weighted power of each ride divided by your body weight at the time, from your weigh-ins.\u003C/li>\n\u003Cli>\u003Cstrong>FTP over time\u003C/strong>: every change of your functional threshold power and who set it.\u003C/li>\n\u003C/ul>\n\u003Ch2 id=\"charts-the-coach-builds-for-you\">Charts the Coach Builds for You\u003C/h2>\n\u003Cp>Ask for a chart in a sentence and the coach builds it: "Show me my best 20-minute power per month, only rides under 20 °C", "my weekly running distance this year against last year", "resting heart rate over the last eight weeks". The coach checks the numbers first, then creates the chart with a title in your language and a one-line caption stating the rule it uses.\u003C/p>\n\u003Cp>A chart plots one measure; a request that mixes two, say pace and heart rate, becomes two charts. Series can be split by sport, year or session type, as bars per week or month or as a line over time. The numbers a chart depends on, such as a heart-rate band or a minimum duration, stay adjustable: ask the coach to widen the band, change the period or rename the chart and it is updated in place. A question that does not ask for a chart is answered with numbers in the chat, from the same data.\u003C/p>\n\u003Ch2 id=\"which-data\">Which Data\u003C/h2>\n\u003Cul>\n\u003Cli>\u003Cstrong>Workouts\u003C/strong>: every recorded activity with its analysis (duration, distance, power, heart rate, Load Score, temperature, session structure), the detected intervals and pauses, and the second-by-second recording.\u003C/li>\n\u003Cli>\u003Cstrong>Health\u003C/strong>: per day your sleep, overnight HRV, resting heart rate, stress, Body Battery and steps as your wearable delivers them, plus your weigh-ins.\u003C/li>\n\u003Cli>\u003Cstrong>Thresholds and goals\u003C/strong>: every change of your FTP, threshold heart rate and threshold pace, and your race goals, so a chart can carry a target line and a race-day marker.\u003C/li>\n\u003C/ul>\n\u003Cp>A workout that arrives from two connected sources counts once.\u003C/p>\n\u003Ch2 id=\"refresh\">Refresh\u003C/h2>\n\u003Cp>Charts are recomputed when a new activity is analysed, when sleep or body data arrives, when a threshold changes or when you edit your profile; a nightly run catches up anything missed. A new chart is ready within seconds to a minute.\u003C/p>\n\u003Ch2 id=\"managing-charts\">Managing Charts\u003C/h2>\n\u003Cp>A chart the coach creates or changes appears as a card in the chat and on the Metrics screen. There you can pin it as the opener, rename it by tapping its title, share it or delete it. Deleting a coach-built chart removes it; deleting a standard chart switches it off for you, and asking the coach for it again brings it back. You can also ask the coach to adapt, remove or hide a chart.\u003C/p>\n",[97,100,103,106,109,112],{"id":98,"text":99},"the-metrics-screen","The Metrics Screen",{"id":101,"text":102},"standard-charts","Standard Charts",{"id":104,"text":105},"charts-the-coach-builds-for-you","Charts the Coach Builds for You",{"id":107,"text":108},"which-data","Which Data",{"id":110,"text":111},"refresh","Refresh",{"id":113,"text":114},"managing-charts","Managing Charts",[116,118,120,122],{"label":68,"href":117},"/en/docs/training-load/",{"label":72,"href":119},"/en/docs/fitness-fatigue-form/",{"label":76,"href":121},"/en/docs/threshold-detection/",{"label":25,"href":123},"/en/docs/wearables/",1793850228862]