[{"data":1,"prerenderedAt":119},["ShallowReactive",2],{"docs-index-en":3,"doc-en-wearables":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":24,"title":25,"description":26,"lastReviewed":13,"section":20,"order":12,"html":77,"toc":78,"related":103},"\u003Cp>YOUB connects to 14 watches, bike computers, rings, scales and training apps: Apple Health (iPhone), COROS, Garmin, Hammerhead Karoo, Hevy, Intervals.icu, Oura, Polar, Rouvy, Strava, Suunto, Wahoo, Whoop and Withings. Connected sources bring in your recorded activities and, depending on the device, your sleep, heart-rate variability (HRV), resting heart rate and recovery scores. When you connect a provider, YOUB also imports a stretch of your past training, so your training load curves and the coach start from your real history. Garmin, Wahoo, Suunto and the Hammerhead Karoo additionally receive your planned sessions as structured workouts.\u003C/p>\n\u003Ch2 id=\"supported-providers\">Supported Providers\u003C/h2>\n\u003Cdiv class=\"docs-table\">\n\u003Ctable>\n\u003Cthead>\n\u003Ctr>\n\u003Cth>Provider\u003C/th>\n\u003Cth>Activities\u003C/th>\n\u003Cth>Sleep & recovery\u003C/th>\n\u003Cth>History imported\u003C/th>\n\u003Cth>Planned workouts to device\u003C/th>\n\u003C/tr>\n\u003C/thead>\n\u003Ctbody>\n\u003Ctr>\n\u003Ctd>Apple Health (iPhone)\u003C/td>\n\u003Ctd>Workouts\u003C/td>\n\u003Ctd>Sleep, HRV, resting heart rate\u003C/td>\n\u003Ctd>Last 365 days\u003C/td>\n\u003Ctd>No\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>COROS\u003C/td>\n\u003Ctd>Workouts with full activity files\u003C/td>\n\u003Ctd>Sleep and sleep score, HRV, resting heart rate, daily stress\u003C/td>\n\u003Ctd>Last 90 days\u003C/td>\n\u003Ctd>No\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Garmin\u003C/td>\n\u003Ctd>Activities with full activity files\u003C/td>\n\u003Ctd>Sleep, HRV, resting heart rate, Body Battery, all-day stress\u003C/td>\n\u003Ctd>Last 30 days\u003C/td>\n\u003Ctd>Yes\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Hammerhead Karoo\u003C/td>\n\u003Ctd>Rides\u003C/td>\n\u003Ctd>None\u003C/td>\n\u003Ctd>Last 365 days\u003C/td>\n\u003Ctd>Yes (cycling)\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Hevy\u003C/td>\n\u003Ctd>Strength workouts with sets, reps and weights\u003C/td>\n\u003Ctd>None\u003C/td>\n\u003Ctd>Last 365 days\u003C/td>\n\u003Ctd>No\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Intervals.icu\u003C/td>\n\u003Ctd>Activities\u003C/td>\n\u003Ctd>HRV, resting heart rate, weight\u003C/td>\n\u003Ctd>Last 180 days\u003C/td>\n\u003Ctd>No\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Oura\u003C/td>\n\u003Ctd>Workouts (as summaries)\u003C/td>\n\u003Ctd>Sleep, HRV, Readiness\u003C/td>\n\u003Ctd>Last 60 days\u003C/td>\n\u003Ctd>No\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Polar\u003C/td>\n\u003Ctd>Training sessions\u003C/td>\n\u003Ctd>Sleep, nightly HRV (Nightly Recharge)\u003C/td>\n\u003Ctd>None: only sessions after you connect\u003C/td>\n\u003Ctd>No\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Rouvy\u003C/td>\n\u003Ctd>Indoor rides\u003C/td>\n\u003Ctd>None\u003C/td>\n\u003Ctd>Last 365 days\u003C/td>\n\u003Ctd>No\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Strava\u003C/td>\n\u003Ctd>Activities\u003C/td>\n\u003Ctd>None\u003C/td>\n\u003Ctd>Last 730 days\u003C/td>\n\u003Ctd>No\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Suunto\u003C/td>\n\u003Ctd>Workouts\u003C/td>\n\u003Ctd>Sleep, HRV, resting heart rate, recovery (Resources)\u003C/td>\n\u003Ctd>Last 60 days\u003C/td>\n\u003Ctd>Yes\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Wahoo\u003C/td>\n\u003Ctd>Workouts\u003C/td>\n\u003Ctd>None\u003C/td>\n\u003Ctd>Last 60 days\u003C/td>\n\u003Ctd>Yes (running and cycling)\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Whoop\u003C/td>\n\u003Ctd>Workouts (as summaries)\u003C/td>\n\u003Ctd>Sleep, HRV, Recovery, strain\u003C/td>\n\u003Ctd>Last 60 days\u003C/td>\n\u003Ctd>No\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Withings\u003C/td>\n\u003Ctd>None\u003C/td>\n\u003Ctd>Sleep, weight, body composition\u003C/td>\n\u003Ctd>Last 365 days\u003C/td>\n\u003Ctd>No\u003C/td>\n\u003C/tr>\n\u003C/tbody>\n\u003C/table>\n\u003C/div>\n\u003Cp>A watch or band that records sleep and recovery gives the coach the fullest picture. Platforms such as Strava, Rouvy and Hevy add activities only. Whoop and Oura workouts arrive as summaries without a recorded file, so their Load Score is estimated from heart rate (see \u003Ca href=\"/en/docs/training-load/\">How YOUB Calculates Training Load\u003C/a>).\u003C/p>\n\u003Cp>All-day stress comes only from Garmin and COROS. If neither is connected, the stress chart stays empty.\u003C/p>\n\u003Ch2 id=\"connecting-a-wearable\">Connecting a Wearable\u003C/h2>\n\u003Cp>Wearables connect under \u003Cstrong>Settings > Wearables\u003C/strong>, or in the wearables step of the account setup. Tap \u003Cstrong>Connect\u003C/strong> next to a provider, sign in on the provider's page and allow access. You return to YOUB and the provider shows \u003Cstrong>Connected\u003C/strong>. The first activities can take a moment to appear, usually within about half an hour.\u003C/p>\n\u003Cp>A few providers have an extra step:\u003C/p>\n\u003Cul>\n\u003Cli>\u003Cstrong>Garmin\u003C/strong>: grant the "Historical Data" permission on the Garmin consent screen, otherwise your past workouts cannot be imported. Garmin also asks separately for permission to receive workouts; that permission is what puts your planned sessions on the watch.\u003C/li>\n\u003Cli>\u003Cstrong>Hevy\u003C/strong>: Hevy connects with an API key and needs an active Hevy Pro subscription. In Hevy, open Settings, then Developer, create an API key and paste it into YOUB.\u003C/li>\n\u003Cli>\u003Cstrong>Apple Health\u003C/strong> (iPhone only): iOS asks which data YOUB may read. If access was not granted, open the Health app and enable it under Sharing > Apps > YOUB.\u003C/li>\n\u003Cli>\u003Cstrong>Strava\u003C/strong>: once connected, the Strava entry offers a \u003Cstrong>Trained by YOUB\u003C/strong> switch that adds "Trained by YOUB" to the description of new Strava activities.\u003C/li>\n\u003C/ul>\n\u003Cp>When a provider withdraws access (for example after a password change on the provider's side), the wearable shows \u003Cstrong>Reconnect needed\u003C/strong>. Reconnecting takes a few seconds and keeps your existing history.\u003C/p>\n\u003Cp>Without a connected provider you can still send a recorded .fit file to the coach in the chat or over WhatsApp, which is also the way to bring in a single older workout.\u003C/p>\n\u003Ch2 id=\"recording-with-the-youb-app\">Recording with the YOUB App\u003C/h2>\n\u003Cp>Without a watch, you can record a run, walk or ride with your phone in the YOUB app. The phone records the GPS track, distance, time and pace. It records no heart rate, and the phone's altitude is not used, so a phone recording shows no elevation gain and no grade-adjusted pace. A run or walk recorded this way still gets a Load Score from its pace; a ride gets none (see \u003Ca href=\"/en/docs/training-load/#recording-with-your-phone\">How YOUB Calculates Training Load\u003C/a>). When a connected watch recorded the same session, the watch recording counts instead.\u003C/p>\n\u003Ch2 id=\"how-much-history-is-imported\">How Much History Is Imported\u003C/h2>\n\u003Cp>When you connect a provider, YOUB imports your past data once, going back the number of days shown in the \u003Ca href=\"#supported-providers\">Supported Providers\u003C/a> table. After that first import, new data arrives as you record it. Older data stays with the provider.\u003C/p>\n\u003Cul>\n\u003Cli>Garmin limits the history import to the last 30 days. Reconnecting Garmin does not extend that window.\u003C/li>\n\u003Cli>COROS serves only about the last three months of data, so the COROS history import covers about 90 days.\u003C/li>\n\u003Cli>Polar imports no history: only sessions recorded after you connect arrive.\u003C/li>\n\u003Cli>Rouvy holds rides from 2023 onward.\u003C/li>\n\u003C/ul>\n\u003Cp>If you want the coach to see one specific older workout, send its .fit file in the chat.\u003C/p>\n\u003Ch2 id=\"several-providers-at-once\">Several Providers at Once\u003C/h2>\n\u003Cp>You can connect as many providers as you like, for example a Garmin watch together with Strava and a Whoop band. When the same workout arrives from two sources, YOUB recognises it as one workout and it counts once: one entry in your training log, one Load Score and one link to the planned session. You do not need to delete anything yourself.\u003C/p>\n\u003Cp>Under \u003Cstrong>Settings > Wearables\u003C/strong>, \u003Cstrong>Provider priority\u003C/strong> lets you choose which source YOUB prefers when an activity or a health metric arrives from more than one provider.\u003C/p>\n\u003Ch2 id=\"disconnecting-a-wearable\">Disconnecting a Wearable\u003C/h2>\n\u003Cp>To disconnect, tap \u003Cstrong>Disconnect\u003C/strong> next to the provider in \u003Cstrong>Settings > Wearables\u003C/strong> and confirm. YOUB removes its access to the provider, and the activities and health data already synced stay in YOUB unless you ask for them to be deleted (see \u003Ca href=\"/en/docs/privacy-and-data/\">Privacy and Data\u003C/a>).\u003C/p>\n\u003Cp>Some providers behave differently on disconnect:\u003C/p>\n\u003Cul>\n\u003Cli>\u003Cstrong>Apple Health\u003C/strong>: disconnecting stops syncing and deletes the Apple Health data YOUB has stored for you.\u003C/li>\n\u003Cli>\u003Cstrong>Garmin\u003C/strong>: the planned workouts YOUB sent to your Garmin account are removed.\u003C/li>\n\u003Cli>\u003Cstrong>Hammerhead Karoo\u003C/strong>: YOUB's access is also withdrawn at Hammerhead, which removes the workouts YOUB put on the Karoo.\u003C/li>\n\u003Cli>\u003Cstrong>Wahoo, Suunto\u003C/strong>: planned sessions stop being sent to the device.\u003C/li>\n\u003C/ul>\n\u003Ch2 id=\"health-data-and-the-morning-check-in\">Health Data and the Morning Check-In\u003C/h2>\n\u003Cp>The coach's morning check-in is triggered by last night's sleep arriving from a sleep provider: Garmin, COROS, Polar, Suunto, Whoop or Oura. Apple Health and Withings sleep appears in the app but does not trigger the morning check-in. The coach reads your sleep, HRV, resting heart rate and, where the device provides one, a readiness or recovery score (Garmin Body Battery, Suunto Resources, Whoop Recovery, Oura Readiness) and adjusts the day's advice to it.\u003C/p>\n\u003Cp>The message after a finished workout needs any connected source that delivers activities. Both messages can be switched off under \u003Cstrong>Settings > Notifications\u003C/strong> (see \u003Ca href=\"/en/docs/how-youb-works/#messages-the-coach-sends\">How YOUB Works\u003C/a>).\u003C/p>\n\u003Ch2 id=\"related\">Related\u003C/h2>\n\u003Cul>\n\u003Cli>\u003Ca href=\"/en/docs/workout-export/\">Planned Workouts on Your Watch\u003C/a>: how planned sessions reach Garmin, Wahoo, Suunto and the Karoo.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/docs/privacy-and-data/\">Privacy and Data\u003C/a>: how your synced data is stored and deleted.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/docs/how-youb-works/\">How YOUB Works\u003C/a>: where wearables fit into the coaching loop.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/garmin-ai-coach/\">Garmin AI coach\u003C/a>: YOUB with a Garmin watch.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/strava-ai-coach/\">Strava AI coach\u003C/a>: YOUB with Strava.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/whoop-training-coach/\">Whoop training coach\u003C/a>: YOUB with a Whoop band.\u003C/li>\n\u003C/ul>\n",[79,82,85,88,91,94,97,100],{"id":80,"text":81},"supported-providers","Supported Providers",{"id":83,"text":84},"connecting-a-wearable","Connecting a Wearable",{"id":86,"text":87},"recording-with-the-youb-app","Recording with the YOUB App",{"id":89,"text":90},"how-much-history-is-imported","How Much History Is Imported",{"id":92,"text":93},"several-providers-at-once","Several Providers at Once",{"id":95,"text":96},"disconnecting-a-wearable","Disconnecting a Wearable",{"id":98,"text":99},"health-data-and-the-morning-check-in","Health Data and the Morning Check-In",{"id":101,"text":102},"related","Related",[104,106,108,110,113,116],{"label":29,"href":105},"/en/docs/workout-export/",{"label":74,"href":107},"/en/docs/privacy-and-data/",{"label":10,"href":109},"/en/docs/how-youb-works/",{"label":111,"href":112},"Garmin AI coach","/en/garmin-ai-coach/",{"label":114,"href":115},"Strava AI coach","/en/strava-ai-coach/",{"label":117,"href":118},"WHOOP training coach","/en/whoop-training-coach/",1792358253592]