[{"data":1,"prerenderedAt":107},["ShallowReactive",2],{"docs-index-en":3,"doc-en-workout-export":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":28,"title":29,"description":30,"lastReviewed":13,"section":20,"order":18,"html":77,"toc":78,"related":97},"\u003Cp>YOUB sends your planned sessions as structured workouts to Garmin watches, Wahoo devices, Suunto watches and the Hammerhead Karoo bike computer. Each workout carries its warm-up, intervals, recoveries and cool-down with targets calculated from your own zones, so you can start the session on the device and follow it step by step. YOUB keeps a rolling window on the device: the sessions of today and the next three days. Sessions further ahead arrive on their own as their date comes closer, and every change the coach makes to a session in that window is sent again.\u003C/p>\n\u003Ch2 id=\"which-devices-receive-workouts\">Which Devices Receive Workouts\u003C/h2>\n\u003Cdiv class=\"docs-table\">\n\u003Ctable>\n\u003Cthead>\n\u003Ctr>\n\u003Cth>Device\u003C/th>\n\u003Cth style=\"text-align:center\">Running\u003C/th>\n\u003Cth style=\"text-align:center\">Cycling\u003C/th>\n\u003Cth style=\"text-align:center\">Strength\u003C/th>\n\u003Cth style=\"text-align:center\">Cross-country skiing\u003C/th>\n\u003Cth style=\"text-align:center\">Swimming\u003C/th>\n\u003C/tr>\n\u003C/thead>\n\u003Ctbody>\n\u003Ctr>\n\u003Ctd>Garmin\u003C/td>\n\u003Ctd style=\"text-align:center\">Yes\u003C/td>\n\u003Ctd style=\"text-align:center\">Yes\u003C/td>\n\u003Ctd style=\"text-align:center\">Yes\u003C/td>\n\u003Ctd style=\"text-align:center\">No\u003C/td>\n\u003Ctd style=\"text-align:center\">No\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Suunto\u003C/td>\n\u003Ctd style=\"text-align:center\">Yes\u003C/td>\n\u003Ctd style=\"text-align:center\">Yes\u003C/td>\n\u003Ctd style=\"text-align:center\">Yes\u003C/td>\n\u003Ctd style=\"text-align:center\">Yes\u003C/td>\n\u003Ctd style=\"text-align:center\">No\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Wahoo\u003C/td>\n\u003Ctd style=\"text-align:center\">Yes\u003C/td>\n\u003Ctd style=\"text-align:center\">Yes\u003C/td>\n\u003Ctd style=\"text-align:center\">No\u003C/td>\n\u003Ctd style=\"text-align:center\">No\u003C/td>\n\u003Ctd style=\"text-align:center\">No\u003C/td>\n\u003C/tr>\n\u003Ctr>\n\u003Ctd>Hammerhead Karoo\u003C/td>\n\u003Ctd style=\"text-align:center\">No\u003C/td>\n\u003Ctd style=\"text-align:center\">Yes\u003C/td>\n\u003Ctd style=\"text-align:center\">No\u003C/td>\n\u003Ctd style=\"text-align:center\">No\u003C/td>\n\u003Ctd style=\"text-align:center\">No\u003C/td>\n\u003C/tr>\n\u003C/tbody>\n\u003C/table>\n\u003C/div>\n\u003Cp>Swim sessions are not sent to any device. Other session types, such as hiking, walking, rowing or yoga, stay in the app as well. Sessions that are not sent to your device are still in your plan and calendar, with their targets on the session screen in the app.\u003C/p>\n\u003Cp>Cross-country skiing sessions go to Suunto only, because the other devices offer no cross-country skiing workout. On Suunto they are guided by heart-rate zone. The Karoo is a bike computer, so it receives cycling sessions only.\u003C/p>\n\u003Cp>COROS, Polar, Apple Health and the other connected sources deliver your recorded activities but do not receive planned workouts (see \u003Ca href=\"/en/docs/wearables/\">Supported Wearables and Apps\u003C/a>).\u003C/p>\n\u003Ch2 id=\"what-is-sent-and-when\">What Is Sent and When\u003C/h2>\n\u003Cp>Planned workouts are sent in a rolling window of today plus the next three days:\u003C/p>\n\u003Cul>\n\u003Cli>When you connect Garmin, Wahoo, Suunto or the Karoo, the sessions in the window are sent right away.\u003C/li>\n\u003Cli>When the coach creates or changes a session inside the window, the new version is sent straight away.\u003C/li>\n\u003Cli>Once a day, YOUB sends the sessions that have newly moved into the window. A session planned weeks ahead, including a race-day session, appears on the device about three days beforehand without any action from you.\u003C/li>\n\u003Cli>Only upcoming sessions are sent. Sessions you have already completed are not sent again.\u003C/li>\n\u003C/ul>\n\u003Cp>Each workout carries the session title and its steps with targets in pace, power or heart rate, depending on the sport and on the zones YOUB has for you. Strength sessions reach Garmin and Suunto as exercise steps with sets, repetitions or hold times, load and rest. A session without a detailed structure arrives as one simple step covering the planned duration.\u003C/p>\n\u003Ch2 id=\"session-steps-on-each-device\">Session Steps on Each Device\u003C/h2>\n\u003Cp>\u003Cstrong>Garmin\u003C/strong> keeps distance steps as distances and time steps as times: a "6 × 800 m" arrives as six 800-metre repeats. A step can also be set to wait for the lap button instead of advancing on its own (see \u003Ca href=\"#ending-a-step-with-the-lap-button\">Ending a Step with the Lap Button\u003C/a>).\u003C/p>\n\u003Cp>\u003Cstrong>Suunto\u003C/strong> shows each step with its target and a countdown, and also supports steps that wait for the lap button. Strength steps show the exercise and a countdown of the expected work time; an "as many reps as possible" set waits for the lap button.\u003C/p>\n\u003Cp>\u003Cstrong>Wahoo\u003C/strong> workouts are built from time-based steps. A step written as a distance does not carry over to Wahoo. If you train with a Wahoo device, ask the coach to write your intervals in time.\u003C/p>\n\u003Cp>\u003Cstrong>Hammerhead Karoo\u003C/strong> keeps distance steps as distances, so a "3 × 1000 m" reaches the Karoo as a distance rather than an estimated time. Workouts arrive with their planned date.\u003C/p>\n\u003Ch3 id=\"ending-a-step-with-the-lap-button\">Ending a Step with the Lap Button\u003C/h3>\n\u003Cp>By default, each step advances on its own when its time or distance is reached. On Garmin and Suunto a step can instead wait until you press the lap button, so you decide when the warm-up ends and the intervals begin. There is no setting for this in the app: ask the coach, for example "let me end the warm-up and cool-down of today's session with the lap button", and the coach changes the session and sends it to the watch again. The planned duration of such a step still counts toward the session's planned load.\u003C/p>\n\u003Ch3 id=\"your-training-zones-on-the-karoo\">Your Training Zones on the Karoo\u003C/h3>\n\u003Cp>The Karoo is the one device on which YOUB also sets up your training numbers. When you connect it, and again whenever your thresholds or zones change, YOUB writes your FTP, power zones, heart-rate zones, maximum and resting heart rate and weight to the Karoo, so the numbers on the head unit match the ones the coach plans with. Values YOUB does not know are left untouched and stay editable on the device. This needs the permission to update your metrics, which Hammerhead asks for on its consent screen.\u003C/p>\n\u003Ch2 id=\"when-a-session-changes\">When a Session Changes\u003C/h2>\n\u003Cp>When the coach moves, changes or replaces a session inside the window, the updated workout replaces the old one on the device. A session the coach deletes is removed from the device.\u003C/p>\n\u003Cp>When your FTP, threshold pace or heart-rate zones change, the workouts already on the device are sent again with targets based on the new zones.\u003C/p>\n\u003Ch2 id=\"turning-export-on-or-off\">Turning Export On or Off\u003C/h2>\n\u003Cp>Workout export has no separate switch. Connecting Garmin, Wahoo, Suunto or the Karoo makes the connection two-way, and your planned sessions start to arrive. Garmin needs its permission to receive workouts, which Garmin asks for on its consent screen; Wahoo needs the write access it asks for when you connect. If that permission is missing, reconnect the provider and grant it.\u003C/p>\n\u003Cp>To stop planned workouts from reaching a device, disconnect that provider under \u003Cstrong>Settings > Wearables\u003C/strong>. Disconnecting Garmin removes the workouts YOUB sent to your Garmin account; disconnecting the Karoo removes the workouts YOUB put there. Your activities keep arriving from any other connected source.\u003C/p>\n\u003Cp>If you move to YOUB from another training app, disconnect the old app from your watch so you do not get two sets of workouts on the device.\u003C/p>\n\u003Ch2 id=\"related\">Related\u003C/h2>\n\u003Cul>\n\u003Cli>\u003Ca href=\"/en/docs/wearables/\">Supported Wearables and Apps\u003C/a>: every provider and what it brings in.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/docs/training-plans/\">Training Plans\u003C/a>: how the sessions that are sent are created.\u003C/li>\n\u003Cli>\u003Ca href=\"/en/docs/how-youb-works/\">How YOUB Works\u003C/a>: where watch workouts 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\u003C/ul>\n",[79,82,85,88,91,94],{"id":80,"text":81},"which-devices-receive-workouts","Which Devices Receive Workouts",{"id":83,"text":84},"what-is-sent-and-when","What Is Sent and When",{"id":86,"text":87},"session-steps-on-each-device","Session Steps on Each Device",{"id":89,"text":90},"when-a-session-changes","When a Session Changes",{"id":92,"text":93},"turning-export-on-or-off","Turning Export On or Off",{"id":95,"text":96},"related","Related",[98,100,102,104],{"label":25,"href":99},"/en/docs/wearables/",{"label":42,"href":101},"/en/docs/training-plans/",{"label":10,"href":103},"/en/docs/how-youb-works/",{"label":105,"href":106},"Garmin AI coach","/en/garmin-ai-coach/",1792358254536]