[{"data":1,"prerenderedAt":118},["ShallowReactive",2],{"docs-index-en":3,"doc-en-training-plans":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":41,"title":42,"description":43,"lastReviewed":13,"section":37,"order":12,"html":77,"toc":78,"related":106},"\u003Cp>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.\u003C/p>\n\u003Ch2 id=\"creating-a-plan\">Creating a Plan\u003C/h2>\n\u003Cp>Plans are created in the chat with the coach. Tell the coach:\u003C/p>\n\u003Cul>\n\u003Cli>\u003Cstrong>What you are training for\u003C/strong>: a race, a distance or a general fitness goal, with the date if there is one.\u003C/li>\n\u003Cli>\u003Cstrong>How much time you have\u003C/strong>: training days and hours per week, and any fixed days.\u003C/li>\n\u003Cli>\u003Cstrong>What limits you\u003C/strong>: injuries, travel, work, other sports.\u003C/li>\n\u003C/ul>\n\u003Cp>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.\u003C/p>\n\u003Ch2 id=\"changing-a-plan\">Changing a Plan\u003C/h2>\n\u003Cp>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 \u003Ca href=\"/en/docs/plan-adaptation/\">How the Coach Adapts Your Plan\u003C/a>).\u003C/p>\n\u003Cp>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.\u003C/p>\n\u003Ch2 id=\"coming-from-another-training-app\">Coming from Another Training App\u003C/h2>\n\u003Cp>YOUB can take over from another training-plan app or a coach's spreadsheet. Moving your plan over works through the coach:\u003C/p>\n\u003Col>\n\u003Cli>\u003Cstrong>Send the coach screenshots of your current plan\u003C/strong> in the chat: the week overview plus the details of the key workouts (intervals, paces, durations). Photos of a printed plan work too.\u003C/li>\n\u003Cli>\u003Cstrong>The coach moves the sessions into your YOUB plan\u003C/strong>, adapts them to your thresholds and availability, and from then on adjusts the plan to the training you actually do.\u003C/li>\n\u003Cli>\u003Cstrong>Keep your watch connected\u003C/strong> so your workouts keep arriving (see \u003Ca href=\"/en/docs/wearables/\">Supported Wearables and Apps\u003C/a>).\u003C/li>\n\u003Cli>\u003Cstrong>Disconnect the old app from your watch\u003C/strong> so you do not get two sets of workouts on your device.\u003C/li>\n\u003C/ol>\n\u003Cp>The coach reads plans from images. If your plan is a spreadsheet or a PDF, send screenshots of it.\u003C/p>\n\u003Ch2 id=\"where-to-find-your-plan\">Where to Find Your Plan\u003C/h2>\n\u003Cp>Your plan is in the \u003Cstrong>Plan\u003C/strong> 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 \u003Cstrong>Calendar\u003C/strong> view shows the same sessions by date. Tap a session in either view to open its details.\u003C/p>\n\u003Ch2 id=\"session-details\">Session Details\u003C/h2>\n\u003Cp>The session screen shows:\u003C/p>\n\u003Cul>\n\u003Cli>\u003Cstrong>Title\u003C/strong>, date and the description with the coach's instructions.\u003C/li>\n\u003Cli>\u003Cstrong>Duration\u003C/strong> and \u003Cstrong>Distance\u003C/strong>. 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.\u003C/li>\n\u003Cli>\u003Cstrong>Workout Structure\u003C/strong>: a chart of the warm-up, intervals, recoveries and cool-down, coloured by training zone.\u003C/li>\n\u003Cli>\u003Cstrong>Workout Steps\u003C/strong> with each step's \u003Cstrong>Targets\u003C/strong> in pace, power or heart rate, calculated from your current zones.\u003C/li>\n\u003Cli>\u003Cstrong>Exercises\u003C/strong> for strength sessions, with sets, reps, tempo and rest.\u003C/li>\n\u003Cli>\u003Cstrong>Linked race\u003C/strong>, when the session belongs to a race.\u003C/li>\n\u003C/ul>\n\u003Cp>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 \u003Cstrong>View activity\u003C/strong> opens the recorded activity.\u003C/p>\n\u003Ch2 id=\"plan-phases-and-your-path-to-the-goal\">Plan Phases and Your Path to the Goal\u003C/h2>\n\u003Cp>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 \u003Cstrong>Training status\u003C/strong> 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 \u003Ca href=\"/en/docs/fitness-fatigue-form/\">Fitness, Fatigue and Form\u003C/a>).\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: base on bike and run with roller skis in summer, more roller skiing in autumn, snow sessions and ski marathons in winter\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. 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.\u003C/p>\n\u003Ch2 id=\"supported-workout-types\">Supported Workout Types\u003C/h2>\n\u003Cp>The sessions in a plan are of these types:\u003C/p>\n\u003Cdiv class=\"docs-table\">\n\u003Ctable>\n\u003Cthead>\n\u003Ctr>\n\u003Cth>Type\u003C/th>\n\u003Cth>Examples\u003C/th>\n\u003C/tr>\n\u003C/thead>\n\u003Ctbody>\n\u003Ctr>\n\u003Ctd>Running\u003C/td>\n\u003Ctd>Road running, track\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Cycling\u003C/td>\n\u003Ctd>Road and indoor cycling\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Swimming\u003C/td>\n\u003Ctd>Pool and open water\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Strength\u003C/td>\n\u003Ctd>Gym and bodyweight\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Cross-country skiing\u003C/td>\n\u003Ctd>Classic and skating on snow, roller skis, ski touring\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Other\u003C/td>\n\u003Ctd>Hiking, walking, rowing, yoga and other cross-training\u003C/td>\n\u003C/tr>\n\u003C/tbody>\n\u003C/table>\n\u003C/div>\n\u003Cp>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 \u003Ca href=\"/en/docs/workout-export/\">Planned Workouts on Your Watch\u003C/a>). 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.\u003C/p>\n\u003Ch2 id=\"related\">Related\u003C/h2>\n\u003Cul>\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/workout-export/\">Planned Workouts on Your Watch\u003C/a>: how sessions reach Garmin, Wahoo, Suunto and the Karoo.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/docs/fitness-fatigue-form/\">Fitness, Fatigue and Form\u003C/a>: fitness, load and freshness in the Training status.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/docs/how-youb-works/\">How YOUB Works\u003C/a>: the coaching loop from goal to adapted plan.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/adaptive-training-plan-app/\">Adaptive training plan app\u003C/a>: how YOUB plans adapt to your training.\u003C/li>\n\u003C/ul>\n",[79,82,85,88,91,94,97,100,103],{"id":80,"text":81},"creating-a-plan","Creating a Plan",{"id":83,"text":84},"changing-a-plan","Changing a Plan",{"id":86,"text":87},"coming-from-another-training-app","Coming from Another Training App",{"id":89,"text":90},"where-to-find-your-plan","Where to Find Your Plan",{"id":92,"text":93},"session-details","Session Details",{"id":95,"text":96},"plan-phases-and-your-path-to-the-goal","Plan Phases and Your Path to the Goal",{"id":98,"text":99},"sports-the-coach-plans-for","Sports the Coach Plans For",{"id":101,"text":102},"supported-workout-types","Supported Workout Types",{"id":104,"text":105},"related","Related",[107,109,111,113,115],{"label":46,"href":108},"/en/docs/plan-adaptation/",{"label":29,"href":110},"/en/docs/workout-export/",{"label":58,"href":112},"/en/docs/fitness-fatigue-form/",{"label":10,"href":114},"/en/docs/how-youb-works/",{"label":116,"href":117},"Adaptive training plan app","/en/adaptive-training-plan-app/",1792358253032]