[{"data":1,"prerenderedAt":119},["ShallowReactive",2],{"docs-index-en":3,"doc-en-plan-adaptation":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":45,"title":46,"description":47,"lastReviewed":13,"section":37,"order":18,"html":77,"toc":78,"related":103},"\u003Cp>Your training plan changes in the conversation with the coach, and nothing changes without you seeing it. The coach notices when something affects your training (a missed session, a busy week, a trend in your sleep or recovery, a new appointment, an illness) and proposes one concrete adjustment with its reason. You agree, correct it or say no. A change you ask for directly is carried out right away and reported back. The coach's automatic messages, such as the morning check-in, can suggest a change, but they never edit your sessions: changes happen in the conversation.\u003C/p>\n\u003Ch2 id=\"what-makes-the-coach-propose-a-change\">What Makes the Coach Propose a Change\u003C/h2>\n\u003Cp>The coach looks at your plan again when one of these happens:\u003C/p>\n\u003Cul>\n\u003Cli>\u003Cstrong>You write to it.\u003C/strong> "I only have 30 minutes today", "I'm travelling Thursday to Sunday", "my legs feel heavy" or "can I do more this week?" are all reasons to adjust. The reasons the coach works with include fatigue, feeling strong, lack of time, injury, weather, travel, illness, work and family.\u003C/li>\n\u003Cli>\u003Cstrong>A session was missed or done differently.\u003C/strong> About a day after a planned session, YOUB marks it as missed, or as modified when you recorded the same sport that day. The coach sees this and can raise it with you.\u003C/li>\n\u003Cli>\u003Cstrong>Your recovery shows a real trend.\u003C/strong> The morning check-in reads your sleep, HRV and readiness data and points out a trend that is worth acting on.\u003C/li>\n\u003Cli>\u003Cstrong>A new appointment collides with a session.\u003C/strong> With a calendar connected, the coach notices when an appointment overlaps a planned session and asks you about it.\u003C/li>\n\u003Cli>\u003Cstrong>You report illness or pain.\u003C/strong> The coach first asks questions, then decides whether the plan needs to change (see \u003Ca href=\"#illness-and-injury\">Illness and Injury\u003C/a>).\u003C/li>\n\u003Cli>\u003Cstrong>You feel strong.\u003C/strong> When training feels easy and you want more, tell the coach and it looks at where extra work fits without putting the next key session at risk.\u003C/li>\n\u003C/ul>\n\u003Ch2 id=\"how-the-coach-decides\">How the Coach Decides\u003C/h2>\n\u003Cp>The coach treats every change as a coaching decision for the whole week, not as moving one entry in a calendar. Before it changes anything, it looks at your goal, the current phase of your plan and the week around the affected session.\u003C/p>\n\u003Cul>\n\u003Cli>\u003Cstrong>Fixed and movable.\u003C/strong> Races, sessions you already completed and your appointments are fixed. Every session that is still planned can move. A deliberate note on a session, such as "easy" on the day before a race, stays in place.\u003C/li>\n\u003Cli>\u003Cstrong>Key sessions first.\u003C/strong> Intensity sessions and the long run or long ride carry the week's training effect. The coach protects them and drops or shortens an easy session first.\u003C/li>\n\u003Cli>\u003Cstrong>Volume before intensity.\u003C/strong> When time is short, the coach shortens a session and keeps its core: a long ride with intervals becomes a shorter ride with the same intervals.\u003C/li>\n\u003Cli>\u003Cstrong>No two hard days in a row.\u003C/strong> Moving a session never puts two intensive days back to back.\u003C/li>\n\u003Cli>\u003Cstrong>The day before a race stays easy.\u003C/strong>\u003C/li>\n\u003Cli>\u003Cstrong>One recommendation.\u003C/strong> The coach gives you one concrete proposal with its reason, for example which session is protected and why, instead of a list of equal options. When there is no arrangement without losing some training effect, the coach says so and names the trade-off.\u003C/li>\n\u003C/ul>\n\u003Cp>When you disagree with a proposal, say so: the coach works with your correction.\u003C/p>\n\u003Ch2 id=\"what-the-coach-will-not-do\">What the Coach Will Not Do\u003C/h2>\n\u003Cul>\n\u003Cli>\u003Cstrong>Every change is written, not just announced.\u003C/strong> A session changes only when the coach actually writes the change. When the coach has only described an idea, it says that nothing has been changed yet.\u003C/li>\n\u003Cli>\u003Cstrong>Large changes wait for your yes.\u003C/strong> When a change would remove several sessions at once, the coach first shows you which sessions are affected and waits for your confirmation.\u003C/li>\n\u003Cli>\u003Cstrong>Your history stays as it is.\u003C/strong> Completed sessions stay as they are, also when the coach rebuilds the coming weeks, and older sessions in your history are not edited.\u003C/li>\n\u003Cli>\u003Cstrong>Only the sports you do.\u003C/strong> For a single-sport goal such as a running race, the coach plans other sports only when you already do them or ask for them. A free day stays a rest day.\u003C/li>\n\u003Cli>\u003Cstrong>Your hours are a ceiling.\u003C/strong> The time you give the coach is a ceiling, not a target. A plan can use clearly less time than you have when your goal does not need more.\u003C/li>\n\u003Cli>\u003Cstrong>One bad night is not a trend.\u003C/strong> A single low HRV value, one restless night or one off reading is not a reason to cancel training.\u003C/li>\n\u003C/ul>\n\u003Cp>The plan also follows long-term principles: training volume grows gradually, and recovery weeks with lighter load are part of the structure.\u003C/p>\n\u003Ch2 id=\"recovery-data-hrv-and-sleep\">Recovery Data, HRV and Sleep\u003C/h2>\n\u003Cp>Wearable data is context for the coach, not a command. The morning check-in reads your sleep, HRV, resting heart rate and readiness and looks at the trend over several days rather than a single value. When you feel good and there are no warning signs, training stays possible. When the trends stay poor over a longer period, or the data and how you feel are both poor, the coach says so clearly and suggests a cautious adjustment, which you then make together in the chat. The weekly reflection describes your week and its role in the plan without changing the plan.\u003C/p>\n\u003Cp>When you report being tired, the coach first asks what is behind it: short sleep, stress, illness or pain call for a different answer than low motivation. For low motivation the coach stays encouraging and keeps you on track; for real physical strain it eases the plan.\u003C/p>\n\u003Ch2 id=\"missed-sessions\">Missed Sessions\u003C/h2>\n\u003Cp>A missed session is not moved automatically. YOUB marks it as missed, the session stays visible on your Calendar, and the coach sees it. To catch up, tell the coach, for example "I missed yesterday's intervals, what now?". The coach then decides whether the session is worth moving or whether the week is better without it, based on what else is coming up.\u003C/p>\n\u003Cp>If the recording of a missed session arrives later, for example after a late watch sync, YOUB links it to the session and marks it completed. You can also ask the coach to link an activity to a planned session (see Activity Matching).\u003C/p>\n\u003Ch2 id=\"illness-and-injury\">Illness and Injury\u003C/h2>\n\u003Cp>When you report a symptom, the coach first finds out how serious it is before touching your plan. It asks about the kind of illness, how long and how strong the symptoms are, fever, symptoms below the neck, and how much your daily life is affected. A single mild symptom such as a scratchy throat is not enough to change the plan; at most the day's intensity is eased while the coach checks in again.\u003C/p>\n\u003Cp>With a clear illness, the coach clears the upcoming sessions instead of planning ahead, and checks in on how you are doing. Your return starts only after you have fully recovered, with easy sessions first and intensity brought back step by step. With warning signs, or when it is unclear what is going on, the coach recommends stopping training and seeing a doctor. The coach is a training coach, not a doctor.\u003C/p>\n\u003Cp>For pain or injury, the coach asks where it hurts, how strong it is, whether it gets worse under load and whether it changes your movement. A one-off mild twinge does not cut several sessions, but the coach names clear signals to stop. When the plan needs to change, the coach proposes the change first and asks which alternatives you have, such as the bike, the pool or the gym.\u003C/p>\n\u003Ch2 id=\"asking-for-a-change\">Asking for a Change\u003C/h2>\n\u003Cp>You can ask for any change in your own words, in the app or over WhatsApp:\u003C/p>\n\u003Cul>\n\u003Cli>"I only have 45 minutes on Wednesday."\u003C/li>\n\u003Cli>"Move Saturday's long run to Sunday."\u003C/li>\n\u003Cli>"I'm on a business trip next week, no bike, hotel gym only."\u003C/li>\n\u003Cli>"My knee hurts after yesterday's run."\u003C/li>\n\u003Cli>"I feel great, can we add something this week?"\u003C/li>\n\u003Cli>"Make this week easier, work is crazy."\u003C/li>\n\u003C/ul>\n\u003Cp>The coach adjusts the sessions, and the changes show up in the app, on your watch and in your calendar right away.\u003C/p>\n\u003Ch2 id=\"related\">Related\u003C/h2>\n\u003Cul>\n\u003Cli>\u003Ca href=\"/en/docs/training-plans/\">Training Plans\u003C/a>: how plans are built and where sessions appear.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/docs/fitness-fatigue-form/\">Fitness, Fatigue and Form\u003C/a>: the load curves the coach reads alongside your recovery.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/docs/how-youb-works/\">How YOUB Works\u003C/a>: the coaching loop from goal to analysis.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/training-plan-based-on-hrv/\">Training plan based on HRV\u003C/a>: how recovery data shapes your training.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/adaptive-training-plan-app/\">Adaptive training plan app\u003C/a>: plans that follow your real weeks.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/google-calendar-training/\">Google Calendar training\u003C/a>: planning around your appointments.\u003C/li>\n\u003C/ul>\n",[79,82,85,88,91,94,97,100],{"id":80,"text":81},"what-makes-the-coach-propose-a-change","What Makes the Coach Propose a Change",{"id":83,"text":84},"how-the-coach-decides","How the Coach Decides",{"id":86,"text":87},"what-the-coach-will-not-do","What the Coach Will Not Do",{"id":89,"text":90},"recovery-data-hrv-and-sleep","Recovery Data, HRV and Sleep",{"id":92,"text":93},"missed-sessions","Missed Sessions",{"id":95,"text":96},"illness-and-injury","Illness and Injury",{"id":98,"text":99},"asking-for-a-change","Asking for a Change",{"id":101,"text":102},"related","Related",[104,106,108,110,113,116],{"label":42,"href":105},"/en/docs/training-plans/",{"label":58,"href":107},"/en/docs/fitness-fatigue-form/",{"label":10,"href":109},"/en/docs/how-youb-works/",{"label":111,"href":112},"Training plan based on HRV","/en/training-plan-based-on-hrv/",{"label":114,"href":115},"Adaptive training plan app","/en/adaptive-training-plan-app/",{"label":117,"href":118},"Google Calendar training","/en/google-calendar-training/",1792358250691]