[{"data":1,"prerenderedAt":126},["ShallowReactive",2],{"docs-index-en":3,"doc-en-fitness-fatigue-form":76},[4,19,36,48,64],{"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,"2026-10-14",{"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],{"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 the planned sessions of the next three days as structured workouts to Garmin, Wahoo, Suunto and the Hammerhead Karoo.",{"slug":32,"title":33,"description":34,"order":35,"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":37,"title":38,"docs":39},"training","Training and the plan",[40,44],{"slug":41,"title":42,"description":43,"order":12,"lastReviewed":13},"training-plans","Training Plans","The coach builds your training plan in the chat from real sessions that go live at once, with targets from your own zones and phases toward your goal.",{"slug":45,"title":46,"description":47,"order":18,"lastReviewed":13},"plan-adaptation","How the Coach Adapts Your Plan","The coach proposes changes to your plan when your week, recovery or health changes. Your plan only changes in the chat, where you see and agree to it.",{"id":49,"title":50,"docs":51},"metrics","Metrics and science",[52,56,60],{"slug":53,"title":54,"description":55,"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":57,"title":58,"description":59,"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":61,"title":62,"description":63,"order":35,"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.",{"id":65,"title":66,"docs":67},"account","Account, pricing and privacy",[68,72],{"slug":69,"title":70,"description":71,"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":73,"title":74,"description":75,"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":57,"title":58,"description":59,"lastReviewed":13,"section":49,"order":18,"html":77,"toc":78,"related":112},"\u003Cp>YOUB turns the Load Scores of your activities into three curves. \u003Cstrong>Fitness base\u003C/strong> is your long-term training load, averaged over about 42 days. \u003Cstrong>Recent load\u003C/strong> is your short-term training load, averaged over about a week. \u003Cstrong>Freshness\u003C/strong> is Fitness base minus Recent load: positive when you are rested relative to your fitness, negative when recent training outweighs it. The curves appear once you have seven days with a training load, and they continue into the future as a forecast built from the sessions in your plan. How a single activity gets its Load Score is explained in \u003Ca href=\"/en/docs/training-load/\">How YOUB Calculates Training Load\u003C/a>.\u003C/p>\n\u003Ch2 id=\"app-names-and-common-terms\">App Names and Common Terms\u003C/h2>\n\u003Cp>The three metrics have different names in other training tools. In the YOUB app they are called:\u003C/p>\n\u003Cdiv class=\"docs-table\">\n\u003Ctable>\n\u003Cthead>\n\u003Ctr>\n\u003Cth>In the app\u003C/th>\n\u003Cth>Also known as\u003C/th>\n\u003C/tr>\n\u003C/thead>\n\u003Ctbody>\n\u003Ctr>\n\u003Ctd>\u003Cstrong>Fitness base\u003C/strong>\u003C/td>\n\u003Ctd>Fitness, CTL (Chronic Training Load)\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>\u003Cstrong>Recent load\u003C/strong>\u003C/td>\n\u003Ctd>Fatigue, ATL (Acute Training Load)\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>\u003Cstrong>Freshness\u003C/strong>\u003C/td>\n\u003Ctd>Form, TSB (Training Stress Balance)\u003C/td>\n\u003C/tr>\n\u003C/tbody>\n\u003C/table>\n\u003C/div>\n\u003Cp>The coach understands both sets of names, so you can ask about "CTL" or "Fitness base" alike.\u003C/p>\n\u003Ch2 id=\"where-to-find-fitness-fatigue-and-form\">Where to Find Fitness, Fatigue and Form\u003C/h2>\n\u003Cp>The metrics live in the \u003Cstrong>Training status\u003C/strong> bar at the top of the home screen, which shows your current Fitness base at a glance. Opening it shows Fitness base, Recent load and Freshness, a \u003Cstrong>Fitness & load\u003C/strong> chart, a \u003Cstrong>Freshness\u003C/strong> chart, your \u003Cstrong>Weekly distance\u003C/strong>, this week's plan progress and the latest adaptation the coach made to your plan. In the expanded view you can move along the chart to see the values for a specific day.\u003C/p>\n\u003Ch2 id=\"fitness-base-ctl\">Fitness Base (CTL)\u003C/h2>\n\u003Cp>Fitness base is your long-term training base. YOUB calculates it as a weighted average of your daily Load Scores over roughly the last 42 days, in which recent days count a little more than older ones. Fitness base rises slowly through weeks of consistent training and decays gradually when you train less or rest. A higher Fitness base means your body is used to handling more training.\u003C/p>\n\u003Ch2 id=\"recent-load-atl\">Recent Load (ATL)\u003C/h2>\n\u003Cp>Recent load is your short-term training load. YOUB calculates it the same way as Fitness base, but over roughly the last seven days, so Recent load reacts quickly: a hard training block lifts it within days, and a few easy or rest days bring it back down.\u003C/p>\n\u003Ch2 id=\"freshness-tsb\">Freshness (TSB)\u003C/h2>\n\u003Cp>Freshness is the balance between the two: Fitness base minus Recent load.\u003C/p>\n\u003Cul>\n\u003Cli>\u003Cstrong>Positive Freshness\u003C/strong> means your recent training is lighter than your long-term base. You are rested relative to your fitness.\u003C/li>\n\u003Cli>\u003Cstrong>Negative Freshness\u003C/strong> means your recent training is heavier than your long-term base. You are carrying fatigue from building fitness.\u003C/li>\n\u003Cli>\u003Cstrong>Freshness near zero\u003C/strong> means your recent training matches your long-term base.\u003C/li>\n\u003C/ul>\n\u003Ch2 id=\"how-to-read-the-numbers\">How to Read the Numbers\u003C/h2>\n\u003Cp>The direction of the curves says more than any single value:\u003C/p>\n\u003Cul>\n\u003Cli>\u003Cstrong>Rising Fitness base with moderately negative Freshness\u003C/strong> is the typical picture of a productive training block.\u003C/li>\n\u003Cli>\u003Cstrong>Deeply negative Freshness that keeps falling\u003C/strong> means fatigue is piling up faster than your base grows. Easier days or a rest day let your body absorb the work.\u003C/li>\n\u003Cli>\u003Cstrong>Freshness turning positive after a lighter phase\u003C/strong> is what a taper before a race aims for: your base stays high while the fatigue drops.\u003C/li>\n\u003Cli>\u003Cstrong>Rest days\u003C/strong> lower both Fitness base and Recent load, Recent load much faster. A rest day lets your body absorb the training you have already done.\u003C/li>\n\u003C/ul>\n\u003Cp>What counts as "deeply negative" differs between athletes and depends on your Fitness base, so compare your Freshness with your own history rather than with someone else's. The coach can read the curves with you and explain them in the context of your plan.\u003C/p>\n\u003Ch2 id=\"which-activities-count\">Which Activities Count\u003C/h2>\n\u003Cp>Only activities with a Load Score feed the three curves. An activity without one (for example a session with no power, pace or heart rate data, or a sport that is analysed without a Load Score) still appears in your training log and weekly totals, but it does not move Fitness base, Recent load or Freshness. When the same workout arrives from more than one connected app, YOUB counts it once. All activities of a day are added up into that day's load.\u003C/p>\n\u003Ch2 id=\"when-the-fitness-chart-appears\">When the Fitness Chart Appears\u003C/h2>\n\u003Cp>Fitness base, Recent load and Freshness appear once you have at least seven days with a training load. With less data the numbers would be misleadingly low. When the seventh day arrives, YOUB starts the curves from the average daily load of those first days, so they begin at a realistic level instead of climbing up from zero. YOUB looks back about six months to build the curves. Until the chart appears, your activities are still shown in the app; only the long-term load curves are hidden.\u003C/p>\n\u003Ch2 id=\"fitness-forecast\">Fitness Forecast\u003C/h2>\n\u003Cp>The Fitness chart continues past today as a forecast. YOUB takes your current Fitness base and Recent load and projects them forward day by day using the planned Load Scores of the sessions in your plan (how planned load is computed is described in \u003Ca href=\"/en/docs/training-load/#planned-load-score\">How YOUB Calculates Training Load\u003C/a>). Days without planned sessions count as rest days. A planned session YOUB cannot put a load on, such as a swim session, stays on your plan but counts as zero load in the forecast.\u003C/p>\n\u003Cp>The forecast lets you:\u003C/p>\n\u003Cul>\n\u003Cli>See whether your plan builds Fitness base at a sustainable rate.\u003C/li>\n\u003Cli>Check that Freshness will be positive on the day of a target race.\u003C/li>\n\u003Cli>See how Freshness is projected to change through a hard block or a taper.\u003C/li>\n\u003C/ul>\n\u003Ch2 id=\"trying-different-scenarios\">Trying Different Scenarios\u003C/h2>\n\u003Cp>To try a different scenario, such as an extra rest day or a bigger week, ask the coach in the chat. The coach reads the projected Fitness base, Recent load and Freshness of your current plan, can change the plan accordingly, and the forecast then follows the changed sessions.\u003C/p>\n\u003Ch2 id=\"related\">Related\u003C/h2>\n\u003Cul>\n\u003Cli>\u003Ca href=\"/en/docs/training-load/\">How YOUB Calculates Training Load\u003C/a>: how each activity and planned session gets its Load Score.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/docs/threshold-detection/\">Automatic Threshold Detection\u003C/a>: the FTP and threshold pace your load is measured against.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/ai-endurance-coach/\">AI endurance coach\u003C/a>: how the coach plans around your fitness.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/training-plan-based-on-hrv/\">Training plan based on HRV\u003C/a>: how daily recovery data shapes your plan alongside training load.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/faq/\">FAQ\u003C/a>: short answers to common questions.\u003C/li>\n\u003C/ul>\n",[79,82,85,88,91,94,97,100,103,106,109],{"id":80,"text":81},"app-names-and-common-terms","App Names and Common Terms",{"id":83,"text":84},"where-to-find-fitness-fatigue-and-form","Where to Find Fitness, Fatigue and Form",{"id":86,"text":87},"fitness-base-ctl","Fitness Base (CTL)",{"id":89,"text":90},"recent-load-atl","Recent Load (ATL)",{"id":92,"text":93},"freshness-tsb","Freshness (TSB)",{"id":95,"text":96},"how-to-read-the-numbers","How to Read the Numbers",{"id":98,"text":99},"which-activities-count","Which Activities Count",{"id":101,"text":102},"when-the-fitness-chart-appears","When the Fitness Chart Appears",{"id":104,"text":105},"fitness-forecast","Fitness Forecast",{"id":107,"text":108},"trying-different-scenarios","Trying Different Scenarios",{"id":110,"text":111},"related","Related",[113,115,117,120,123],{"label":54,"href":114},"/en/docs/training-load/",{"label":62,"href":116},"/en/docs/threshold-detection/",{"label":118,"href":119},"AI endurance coach","/en/ai-endurance-coach/",{"label":121,"href":122},"Training plan based on HRV","/en/training-plan-based-on-hrv/",{"label":124,"href":125},"FAQ","/en/faq/",1792358249277]