Training Plans
Your YOUB training plan is a timeline of real training sessions that the coach creates and changes with you in the chat. You tell the coach what you are training for, how much time you have and what limits you, and the coach writes the sessions straight into your plan. Every session is live the moment it is created: it appears in the app, in your connected calendar and, for the next few days, on a supported watch or bike computer. There is no draft stage and no separate approval step. Structured sessions carry targets in pace, power or heart rate calculated from your own zones, and a plan toward a race is organised in phases that lead up to it.
Creating a Plan
Plans are created in the chat with the coach. Tell the coach:
- What you are training for: a race, a distance or a general fitness goal, with the date if there is one.
- How much time you have: training days and hours per week, and any fixed days.
- What limits you: injuries, travel, work, other sports.
The coach asks what it still needs and then writes the sessions into your plan. Larger plans are created in the background and appear in the app as soon as they are ready. If you have no plan yet, the app offers a button that opens the chat with a first message to the coach already filled in.
Changing a Plan
To change your plan, ask the coach in the chat: move a session, swap a workout, make a week easier, plan around a trip or add a race. The coach changes the sessions directly, and the changes show up in the app, in your calendar and on your devices. The coach also proposes changes on its own when your training, recovery or schedule calls for it (see How the Coach Adapts Your Plan).
In the app you can rename a session yourself by tapping its title. Everything else about a session's content is changed through the coach.
Coming from Another Training App
YOUB can take over from another training-plan app or a coach's spreadsheet. Moving your plan over works through the coach:
- Send the coach screenshots of your current plan in the chat: the week overview plus the details of the key workouts (intervals, paces, durations). Photos of a printed plan work too.
- The coach moves the sessions into your YOUB plan, adapts them to your thresholds and availability, and from then on adjusts the plan to the training you actually do.
- Keep your watch connected so your workouts keep arriving (see Supported Wearables and Apps).
- Disconnect the old app from your watch so you do not get two sets of workouts on your device.
The coach reads plans from images. If your plan is a spreadsheet or a PDF, send screenshots of it.
Where to Find Your Plan
Your plan is in the Plan view, one page to the left of the chat, as a timeline grouped by week with your recorded activities and races in the same list. The Calendar view shows the same sessions by date. Tap a session in either view to open its details.
Session Details
The session screen shows:
- Title, date and the description with the coach's instructions.
- Duration and Distance. For sessions written in time and effort, an approximate distance (for example "≈ 8.4 km") can be shown, estimated from your own paces or recent rides; it is for orientation only and is replaced by the real figure once the session is recorded.
- Workout Structure: a chart of the warm-up, intervals, recoveries and cool-down, coloured by training zone.
- Workout Steps with each step's Targets in pace, power or heart rate, calculated from your current zones.
- Exercises for strength sessions, with sets, reps, tempo and rest.
- Linked race, when the session belongs to a race.
Because targets come from your current zones, they update when your FTP, threshold pace or heart-rate zones change. Once a session is completed, the screen shows what you actually did, and View activity opens the recorded activity.
Plan Phases and Your Path to the Goal
A plan toward a goal race carries an overview of the buildup: phases such as base, build, peak and taper, what each phase focuses on, and roughly how much weekly volume it holds. The Training status bar at the top of the home screen shows where you are, for example "Build · Block 2 of 4". Opened, it shows the current phase, the phase that follows, your goal race and its date, this week's progress and your fitness and load chart (see Fitness, Fatigue and Form).
Sports the Coach Plans For
The coach plans toward a goal in these sports:
| Sport | Goals |
|---|---|
| Running | 5K, 10K, half marathon, marathon, trail and ultra-trail |
| Cycling | Road races, gran fondos, time trials, mountain bike, gravel, stage races, cyclocross |
| Triathlon | Short to long distance; swim sessions are part of triathlon plans |
| HYROX | Running combined with the HYROX workout stations |
| Obstacle course races | For example Spartan or Tough Mudder |
| Cross-country skiing | Classic or skating, through the whole season: base on bike and run with roller skis in summer, more roller skiing in autumn, snow sessions and ski marathons in winter |
Strength training can be added to any plan as a supporting block, and single swim sessions can be added on request. If your sport is not listed, tell the coach your goal anyway: the coach plans the endurance work around it with the session types below.
Supported Workout Types
The sessions in a plan are of these types:
| Type | Examples |
|---|---|
| Running | Road running, track |
| Cycling | Road and indoor cycling |
| Swimming | Pool and open water |
| Strength | Gym and bodyweight |
| Cross-country skiing | Classic and skating on snow, roller skis, ski touring |
| Other | Hiking, walking, rowing, yoga and other cross-training |
Running, cycling and strength sessions are sent to supported watches as structured workouts; cross-country skiing sessions go to Suunto watches; swim sessions stay in the app and calendar (see Planned Workouts on Your Watch). Cross-country skiing sessions are planned by heart-rate zone. A cross-country skiing, roller-ski or ski-touring activity from your watch links to the planned ski session of that day.
Related
- How the Coach Adapts Your Plan: what changes your plan and who decides.
- Planned Workouts on Your Watch: how sessions reach Garmin, Wahoo, Suunto and the Karoo.
- Fitness, Fatigue and Form: fitness, load and freshness in the Training status.
- How YOUB Works: the coaching loop from goal to adapted plan.
- Adaptive training plan app: how YOUB plans adapt to your training.