[{"data":1,"prerenderedAt":120},["ShallowReactive",2],{"docs-index-en":3,"doc-en-how-youb-works":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":9,"title":10,"description":11,"lastReviewed":13,"section":5,"order":12,"html":77,"toc":78,"related":105},"\u003Cp>YOUB is an endurance coaching app built around a conversation. You connect your watch or training apps, tell the coach in the chat what you are training for, and the coach builds a training plan of real sessions. The sessions appear in the app, on supported watches and bike computers, and in your calendar. Your recorded activities sync back, YOUB analyses them, and the coach adjusts the plan with you as your weeks change. Everything except talking to the coach is free; the coach conversations start with a free trial of up to 4 weeks, depending on usage.\u003C/p>\n\u003Ch2 id=\"the-coaching-loop\">The Coaching Loop\u003C/h2>\n\u003Cp>YOUB works as a loop that repeats every week:\u003C/p>\n\u003Col>\n\u003Cli>\u003Cstrong>Connect a wearable.\u003C/strong> Garmin, COROS, Polar, Suunto, Wahoo, Strava, Whoop, Oura, Apple Health and other sources bring in your activities, sleep and recovery data (see \u003Ca href=\"/en/docs/wearables/\">Wearables\u003C/a>).\u003C/li>\n\u003Cli>\u003Cstrong>Tell the coach your goal.\u003C/strong> In the chat you describe what you are training for (a race, a distance, a fitness goal), how much time you have and what limits you. The coach asks what it still needs.\u003C/li>\n\u003Cli>\u003Cstrong>The coach builds the plan.\u003C/strong> The coach writes the sessions straight into your plan. There is no draft stage and no approval step: a session is live the moment it is created (see \u003Ca href=\"/en/docs/training-plans/\">Training Plans\u003C/a>).\u003C/li>\n\u003Cli>\u003Cstrong>Sessions reach your devices.\u003C/strong> Planned sessions appear in the Plan and Calendar views of the app. Garmin, Wahoo, Suunto and the Hammerhead Karoo receive the sessions of the next three days as structured workouts. With Google Calendar connected, your sessions are also exported to a separate \u003Cstrong>YOUB Training\u003C/strong> calendar (see Calendar).\u003C/li>\n\u003Cli>\u003Cstrong>Activities sync and are analysed.\u003C/strong> When you finish a workout, the recording arrives from your connected source, YOUB links it to the planned session of that day and analyses it: zones, intervals, Load Score (see Activity Matching and \u003Ca href=\"/en/docs/training-load/\">How YOUB Calculates Training Load\u003C/a>).\u003C/li>\n\u003Cli>\u003Cstrong>The coach adapts the plan with you.\u003C/strong> Missed sessions, a busy week, poor sleep, an illness or a strong block are reasons to talk. The coach proposes a change, you agree or correct it, and the plan updates everywhere (see \u003Ca href=\"/en/docs/plan-adaptation/\">How the Coach Adapts Your Plan\u003C/a>).\u003C/li>\n\u003C/ol>\n\u003Cp>You can talk to the coach in the app or over WhatsApp. Both are the same conversation (see \u003Ca href=\"/en/docs/whatsapp/\">WhatsApp\u003C/a>).\u003C/p>\n\u003Ch2 id=\"sports-science-and-conversation\">Sports Science and Conversation\u003C/h2>\n\u003Cp>The training logic in YOUB follows fixed sports-science rules. Your training zones, Load Scores, thresholds and the Fitness base, Recent load and Freshness curves are calculated from your data with defined formulas, and the plan follows established training principles: phases toward a goal, key sessions protected, gradual growth in volume, recovery weeks, an easy day before a race. The targets of each structured workout are computed from your own zones.\u003C/p>\n\u003Cp>The coach is the conversational layer on top. It explains why a session looks the way it does, asks about your goal and your week, negotiates changes when life gets in the way, and reads your analysis with you. When the coach changes your plan, the result goes through the same rules.\u003C/p>\n\u003Ch2 id=\"getting-started\">Getting Started\u003C/h2>\n\u003Cp>Creating an account takes a few minutes and no payment method. The setup walks you through these steps:\u003C/p>\n\u003Col>\n\u003Cli>\u003Cstrong>Terms & Privacy\u003C/strong>: accept the Terms of Service and the Privacy Policy.\u003C/li>\n\u003Cli>\u003Cstrong>Your name\u003C/strong>, the one the coach uses for you.\u003C/li>\n\u003Cli>\u003Cstrong>Biological sex\u003C/strong> (optional).\u003C/li>\n\u003Cli>\u003Cstrong>Weight\u003C/strong>, \u003Cstrong>birthday\u003C/strong> and \u003Cstrong>height\u003C/strong>, which calibrate your performance data and age-based training metrics.\u003C/li>\n\u003Cli>\u003Cstrong>Connect a wearable\u003C/strong> (optional).\u003C/li>\n\u003Cli>\u003Cstrong>Connect a calendar\u003C/strong> (optional).\u003C/li>\n\u003Cli>\u003Cstrong>Allow push notifications\u003C/strong> (optional).\u003C/li>\n\u003Cli>\u003Cstrong>Connect WhatsApp\u003C/strong> (optional).\u003C/li>\n\u003C/ol>\n\u003Cp>Every optional step can be done later under \u003Cstrong>Settings\u003C/strong>. After the setup, the coach opens the conversation: it introduces itself, says what it can already see from your connected devices (or that no workouts are coming in yet), and asks one question about what you are training for. Your answer starts the planning.\u003C/p>\n\u003Ch2 id=\"do-i-need-a-watch\">Do I Need a Watch?\u003C/h2>\n\u003Cp>YOUB works without a watch, with limits:\u003C/p>\n\u003Cul>\n\u003Cli>\u003Cstrong>Without a wearable\u003C/strong> you can talk to the coach, get a training plan, see it in the app and in your calendar, and tell the coach about workouts you did. The coach logs them as activities, and a logged run or swim with a distance, or any session with an average heart rate, still gets an estimated Load Score. You can also send a recorded .fit file in the chat.\u003C/li>\n\u003Cli>\u003Cstrong>With a wearable\u003C/strong> activities arrive and are analysed on their own, thresholds such as your FTP can be detected from your recordings, your training load curves fill in without extra work, and sleep and recovery data feed the morning check-in.\u003C/li>\n\u003C/ul>\n\u003Cp>Structured workouts are sent to Garmin, Wahoo, Suunto and the Hammerhead Karoo. Other watches still deliver your activities; the session targets are then read from the app.\u003C/p>\n\u003Ch2 id=\"sports-the-coach-plans-for\">Sports the Coach Plans For\u003C/h2>\n\u003Cp>The coach plans toward a goal in these sports:\u003C/p>\n\u003Cdiv class=\"docs-table\">\n\u003Ctable>\n\u003Cthead>\n\u003Ctr>\n\u003Cth>Sport\u003C/th>\n\u003Cth>Goals\u003C/th>\n\u003C/tr>\n\u003C/thead>\n\u003Ctbody>\n\u003Ctr>\n\u003Ctd>Running\u003C/td>\n\u003Ctd>5K, 10K, half marathon, marathon, trail and ultra-trail\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Cycling\u003C/td>\n\u003Ctd>Road races, gran fondos, time trials, mountain bike, gravel, stage races, cyclocross\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Triathlon\u003C/td>\n\u003Ctd>Short to long distance; swim sessions are part of triathlon plans\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>HYROX\u003C/td>\n\u003Ctd>Running combined with the HYROX workout stations\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Obstacle course races\u003C/td>\n\u003Ctd>For example Spartan or Tough Mudder\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Cross-country skiing\u003C/td>\n\u003Ctd>Classic or skating, through the whole season\u003C/td>\n\u003C/tr>\n\u003C/tbody>\n\u003C/table>\n\u003C/div>\n\u003Cp>Strength training can be added to any plan as a supporting block, and single swim sessions can be added on request. The sessions the coach prescribes are running (road and track), cycling (road and indoor), swimming (pool and open water), strength (gym and bodyweight), cross-country skiing (on snow, roller skis, ski touring) and other sessions such as hiking, walking, rowing and yoga.\u003C/p>\n\u003Ch2 id=\"free-and-coach-subscription\">Free and Coach Subscription\u003C/h2>\n\u003Cp>Everything in YOUB except talking to the coach is free, with no payment method and no time limit: your training plan and its sessions, race goals, activity upload and analysis, wearable connections, calendar sync and structured workouts on your watch.\u003C/p>\n\u003Cp>The coach subscription covers the conversations with the coach: chat in the app, voice messages and file uploads in the chat, coaching over WhatsApp, and the messages the coach sends on its own. Every new account starts with free coach access, and the free trial lasts up to 4 weeks, depending on usage. When the coach access ends, your plan, analysis and connections keep working. Prices are on the \u003Ca href=\"/en/pricing/\">pricing page\u003C/a>; details are in \u003Ca href=\"/en/docs/pricing/\">Pricing and Subscription\u003C/a>.\u003C/p>\n\u003Ch2 id=\"messages-the-coach-sends\">Messages the Coach Sends\u003C/h2>\n\u003Cp>The coach also writes on its own: a morning check-in after your sleep syncs, a short message after each recorded activity, a weekly reflection on your training, and on race day a send-off to the start line. These messages arrive on WhatsApp when you have been chatting there recently, otherwise as a push notification, and they always appear in the chat in the app. You can switch the morning check-in and the post-activity message off under \u003Cstrong>Settings > Notifications\u003C/strong> or by asking the coach (see Proactive Messages).\u003C/p>\n\u003Ch2 id=\"languages\">Languages\u003C/h2>\n\u003Cp>The app is available in English, German, French, Italian and Spanish, and the coach can write in other languages on request (see \u003Ca href=\"/en/docs/languages-and-units/\">Languages and Units\u003C/a>).\u003C/p>\n\u003Ch2 id=\"related\">Related\u003C/h2>\n\u003Cul>\n\u003Cli>\u003Ca href=\"/en/docs/wearables/\">Wearables\u003C/a>: which devices and apps connect and what they bring in.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/docs/training-plans/\">Training Plans\u003C/a>: how plans are built and where to find them in the app.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/docs/plan-adaptation/\">How the Coach Adapts Your Plan\u003C/a>: what changes your plan and who decides.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/docs/pricing/\">Pricing and Subscription\u003C/a>: what is free and what the coach subscription adds.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/how-it-works/\">How it works\u003C/a>: the overview on the website.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/faq/\">FAQ\u003C/a>: short answers to common questions.\u003C/li>\n\u003C/ul>\n",[79,82,85,87,90,93,96,99,102],{"id":80,"text":81},"the-coaching-loop","The Coaching Loop",{"id":83,"text":84},"sports-science-and-conversation","Sports Science and Conversation",{"id":5,"text":86},"Getting Started",{"id":88,"text":89},"do-i-need-a-watch","Do I Need a Watch?",{"id":91,"text":92},"sports-the-coach-plans-for","Sports the Coach Plans For",{"id":94,"text":95},"free-and-coach-subscription","Free and Coach Subscription",{"id":97,"text":98},"messages-the-coach-sends","Messages the Coach Sends",{"id":100,"text":101},"languages","Languages",{"id":103,"text":104},"related","Related",[106,108,110,112,114,117],{"label":25,"href":107},"/en/docs/wearables/",{"label":42,"href":109},"/en/docs/training-plans/",{"label":46,"href":111},"/en/docs/plan-adaptation/",{"label":70,"href":113},"/en/docs/pricing/",{"label":115,"href":116},"How it works","/en/how-it-works/",{"label":118,"href":119},"FAQ","/en/faq/",1792358249781]