[{"data":1,"prerenderedAt":121},["ShallowReactive",2],{"docs-index-en":3,"doc-en-route-planning":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":58,"title":59,"description":60,"lastReviewed":13,"section":42,"order":61,"html":95,"toc":96,"related":112},"\u003Cp>The coach plans the route for a run or a ride the way it plans the session itself: from where you start, over the distance or duration the session calls for, on the kind of roads and paths you asked for. You get up to three routes to choose from, each on a map, and the one you pick goes onto the session and to your watch or bike computer.\u003C/p>\n\u003Ch2 id=\"how-to-ask\">How to Ask\u003C/h2>\n\u003Cp>Ask in the chat as you would ask a coach: "Plan me a route for Saturday's long run", "a flat 60-minute loop from home with little traffic", "a 40 km ride from the hotel in Lienz with one climb". The route is planned for the session you name, otherwise for your next planned run or ride in the coming week. You can ask for changes ("hillier", "not through the town centre") or have the coach explain a route.\u003C/p>\n\u003Ch2 id=\"what-the-coach-considers\">What the Coach Considers\u003C/h2>\n\u003Cul>\n\u003Cli>\u003Cstrong>Start and shape.\u003C/strong> Your training location, a place you usually start from, the venue of one of your races, or any place you name: a town, a square, a street. A loop by default; you can ask for an out-and-back or a route from A to B, name places it must pass and areas to avoid.\u003C/li>\n\u003Cli>\u003Cstrong>Length.\u003C/strong> A distance in kilometres or a duration in minutes; a duration is converted with your own easy pace for running and your typical ride speed for cycling.\u003C/li>\n\u003Cli>\u003Cstrong>Terrain.\u003C/strong> Flat, rolling or hilly, or a target elevation gain; trail or road; little traffic; nature or water; lit paths when you will be out in the dark.\u003C/li>\n\u003Cli>\u003Cstrong>Familiarity.\u003C/strong> From your recorded activities the coach knows the roads and paths you already use. Ask for familiar streets or for somewhere new.\u003C/li>\n\u003Cli>\u003Cstrong>The session.\u003C/strong> Intervals get a long calm, flat stretch; hill repeats get a climb you can repeat.\u003C/li>\n\u003C/ul>\n\u003Cp>Many candidate routes are generated and scored before the coach shows you the best ones. Each route carries its numbers: distance, elevation gain, the shares that are car-free, quiet, busy, unpaved, familiar or covered twice, crossings and the longest calm stretch. The coach names each route and says in one line what makes it good and where its weak spot is. When a request cannot be met where you are, the coach says which part the area cannot deliver.\u003C/p>\n\u003Ch2 id=\"on-the-session-and-on-your-device\">On the Session and on Your Device\u003C/h2>\n\u003Cp>Every route appears as a card with a map in the chat. Open it for the full map and the elevation profile, then choose \u003Cstrong>Use for\u003C/strong> the session it was planned for, or \u003Cstrong>Use for another session\u003C/strong>: any planned run or ride of the next two weeks. The session shows the route with its distance; from the session you can open or remove it. One route can be used on several sessions.\u003C/p>\n\u003Cp>A route on a session is sent to your connected devices under the route's name: as a course to Garmin (in the Courses menu of your watch or Edge), as a route to the Hammerhead Karoo, and into the Suunto app's route library for navigation on the watch. When you remove the route from its last session, it is removed from the device again.\u003C/p>\n\u003Ch2 id=\"gpx-and-renaming\">GPX and Renaming\u003C/h2>\n\u003Cp>Every route can be shared as a GPX file from the route screen, named after the route. Tap the route's title to rename it; the new name is used in the app and in the GPX file. Devices the route was already sent to keep the old name.\u003C/p>\n\u003Ch2 id=\"limits\">Limits\u003C/h2>\n\u003Cp>The coach plans routes for running and cycling, and only where map data is available; when a start lies outside that area, the coach says so. The coach cannot read GPX files you send it.\u003C/p>\n",[97,100,103,106,109],{"id":98,"text":99},"how-to-ask","How to Ask",{"id":101,"text":102},"what-the-coach-considers","What the Coach Considers",{"id":104,"text":105},"on-the-session-and-on-your-device","On the Session and on Your Device",{"id":107,"text":108},"gpx-and-renaming","GPX and Renaming",{"id":110,"text":111},"limits","Limits",[113,115,117,119],{"label":47,"href":114},"/en/docs/training-plans/",{"label":29,"href":116},"/en/docs/workout-export/",{"label":25,"href":118},"/en/docs/wearables/",{"label":10,"href":120},"/en/docs/how-youb-works/",1793850232199]