[{"data":1,"prerenderedAt":119},["ShallowReactive",2],{"docs-index-en":3,"doc-en-nutrition-and-fueling":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":54,"title":55,"description":56,"lastReviewed":13,"section":42,"order":40,"html":95,"toc":96,"related":112},"\u003Cp>Nutrition in YOUB is part of coaching, not a separate calorie diary. The coach knows your plan, your sessions and your race, and talks about food the way a coach does: what to eat before a session so that it does its job, how to fuel a race, and how to lose weight without losing training.\u003C/p>\n\u003Ch2 id=\"fueling-each-session-by-its-purpose\">Fueling Each Session by Its Purpose\u003C/h2>\n\u003Cp>The coach prepares a session on the nutrition side according to what it is for:\u003C/p>\n\u003Cul>\n\u003Cli>\u003Cstrong>Easy and base sessions\u003C/strong> start with reduced carbohydrate stores: the two meals before are low in carbohydrate, with a low glycemic index, proteins and fats. Some base sessions are planned as a deliberate low-carb variant at the lower end of the easy zone.\u003C/li>\n\u003Cli>\u003Cstrong>Intense sessions\u003C/strong> start with full stores: at least 1.2 g of carbohydrate per kilogram of body weight in the two meals before the session.\u003C/li>\n\u003Cli>\u003Cstrong>During high-intensity sessions\u003C/strong>, the coach recommends 60–90 g of carbohydrate per hour.\u003C/li>\n\u003C/ul>\n\u003Cp>Timing matters most: the two meals before a session decide how well it is fueled. Because the coach writes your sessions, it knows which days are easy, intense or long, and its fueling advice follows your plan week by week: lower carbohydrate on easy days, full stores on hard and long days.\u003C/p>\n\u003Ch2 id=\"race-fueling-in-your-race-strategy\">Race Fueling in Your Race Strategy\u003C/h2>\n\u003Cp>When you work out a race with the coach, the race strategy it saves covers fueling, tactics, plan B and race execution, together with a pacing plan for the course. You find it on the race page under \u003Cstrong>Race strategy\u003C/strong>. The coach also shows how to rehearse fueling and pacing in training under race-like conditions such as heat or altitude.\u003C/p>\n\u003Ch2 id=\"weight-and-body-composition\">Weight and Body Composition\u003C/h2>\n\u003Cp>When you want to lose weight, the coach plans it around your race:\u003C/p>\n\u003Cul>\n\u003Cli>Weight loss and the calorie deficit take place as far away from the main race as possible.\u003C/li>\n\u003Cli>The deficit is a continuous 300–500 kcal per day, never larger.\u003C/li>\n\u003Cli>Energy availability stays at a minimum of 35 kcal per kilogram of fat-free mass plus the energy the session itself burns.\u003C/li>\n\u003Cli>The deficit sits in the meals farthest from the session, most of the energy is taken in around the session, and during a deficit phase every session is still fueled.\u003C/li>\n\u003C/ul>\n\u003Cp>The same conversation works for gaining weight or eating better for your training: the coach asks about your starting point and your experience with tracking, then gives tips and, where it helps, a nutrition plan with example weeks and meals.\u003C/p>\n\u003Ch2 id=\"logging-meals\">Logging Meals\u003C/h2>\n\u003Cp>On accounts where nutrition tracking is enabled, the attachment menu in the chat offers \u003Cstrong>Log meal\u003C/strong>. Describe what you ate or add a photo, and YOUB estimates calories, carbohydrate, protein and fat for the meal as served. The meal appears in the chat with its estimate, and the coach reads your logged days when you talk about fueling, recovery or weight.\u003C/p>\n\u003Ch2 id=\"how-to-start\">How to Start\u003C/h2>\n\u003Cp>Ask the coach in the chat, for example:\u003C/p>\n\u003Cul>\n\u003Cli>"What should I eat before Thursday's intervals?"\u003C/li>\n\u003Cli>"Can I do tomorrow's long ride low-carb?"\u003C/li>\n\u003Cli>"I want to lose 3 kg before my marathon in May. How?"\u003C/li>\n\u003Cli>"How much should I eat during the race?"\u003C/li>\n\u003C/ul>\n",[97,100,103,106,109],{"id":98,"text":99},"fueling-each-session-by-its-purpose","Fueling Each Session by Its Purpose",{"id":101,"text":102},"race-fueling-in-your-race-strategy","Race Fueling in Your Race Strategy",{"id":104,"text":105},"weight-and-body-composition","Weight and Body Composition",{"id":107,"text":108},"logging-meals","Logging Meals",{"id":110,"text":111},"how-to-start","How to Start",[113,115,117],{"label":47,"href":114},"/en/docs/training-plans/",{"label":51,"href":116},"/en/docs/plan-adaptation/",{"label":10,"href":118},"/en/docs/how-youb-works/",1793850230561]