[{"data":1,"prerenderedAt":119},["ShallowReactive",2],{"docs-index-en":3,"doc-en-zwift":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":32,"title":33,"description":34,"lastReviewed":13,"section":20,"order":35,"html":95,"toc":96,"related":112},"\u003Cp>You can do your planned YOUB sessions in Zwift. Zwift has no direct connection to YOUB, so the sessions take one stop on the way: YOUB puts them on your Intervals.icu calendar, and Intervals.icu passes them on to Zwift through its official Zwift connection. Intervals.icu is a free training platform; you only need an account there, nothing else.\u003C/p>\n\u003Cp>If you used to get your workouts into Zwift from another training app, this is the same idea: the coach plans the session, and it is waiting in Zwift when you get on the trainer.\u003C/p>\n\u003Ch2 id=\"set-up-zwift\">Set Up Zwift\u003C/h2>\n\u003Col>\n\u003Cli>Create a free account at \u003Ca href=\"https://intervals.icu\" rel=\"noopener\">intervals.icu\u003C/a> if you do not have one yet.\u003C/li>\n\u003Cli>In YOUB, open \u003Cstrong>Settings > Wearables\u003C/strong> and connect \u003Cstrong>Intervals.icu\u003C/strong>. If you connected Intervals.icu before, the card may show \u003Cstrong>Reconnect\u003C/strong> instead: tap it once and allow calendar access.\u003C/li>\n\u003Cli>On the Intervals.icu card, turn on \u003Cstrong>Send planned workouts\u003C/strong>. Your sessions for today and the next three days appear on your Intervals.icu calendar.\u003C/li>\n\u003Cli>In Intervals.icu, open the connections page under Settings (\u003Ca href=\"https://intervals.icu/settings/connections\" rel=\"noopener\">intervals.icu/settings/connections\u003C/a>), find the Zwift box, tick the box to upload planned workouts and click \u003Cstrong>Connect\u003C/strong>. Log in with your Zwift account and accept the permissions (see the \u003Ca href=\"https://forum.intervals.icu/t/intervals-icu-and-zwift-integration-is-live/81764\" rel=\"noopener\">Intervals.icu announcement of the Zwift connection\u003C/a>).\u003C/li>\n\u003C/ol>\n\u003Cp>From then on, Zwift shows the day's workout on its home screen. Upcoming workouts are under \u003Cstrong>Workouts > Custom\u003C/strong>, in the \u003Cstrong>Intervals.icu\u003C/strong> folder.\u003C/p>\n\u003Ch2 id=\"what-is-sent-and-when\">What Is Sent and When\u003C/h2>\n\u003Cul>\n\u003Cli>YOUB keeps the sessions of today and the next three days on your Intervals.icu calendar. Sessions further ahead arrive on their own as their date comes closer.\u003C/li>\n\u003Cli>When the coach changes or moves a session, it is updated on the calendar, and Intervals.icu passes the new version on. A session the coach deletes disappears from the calendar.\u003C/li>\n\u003Cli>Rides and runs are sent. Other session types stay in the YOUB app.\u003C/li>\n\u003C/ul>\n\u003Ch2 id=\"ftp-and-running-pace\">FTP and Running Pace\u003C/h2>\n\u003Cp>Ride targets are sent as a percentage of your FTP, so Zwift works out the watts from the FTP in your Zwift profile. Zwift does not take your FTP from YOUB or Intervals.icu: keep the FTP in your Zwift profile the same as the one in YOUB, otherwise every interval is too hard or too easy. When YOUB detects a new FTP, update it in Zwift as well.\u003C/p>\n\u003Cp>Running targets are sent as a pace per kilometre. If the paces in a Zwift run workout look off, check the 5 km time in your Zwift profile, which Zwift uses for its run workouts.\u003C/p>\n\u003Ch2 id=\"stop-sending-workouts\">Stop Sending Workouts\u003C/h2>\n\u003Cp>Turn off \u003Cstrong>Send planned workouts\u003C/strong> on the Intervals.icu card under \u003Cstrong>Settings > Wearables\u003C/strong>. The workouts YOUB put on your Intervals.icu calendar are removed, so they no longer reach Zwift. Disconnecting Intervals.icu does the same.\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>: which devices receive your sessions and how.\u003C/li>\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 coach builds the sessions that are sent.\u003C/li>\n\u003C/ul>\n",[97,100,103,106,109],{"id":98,"text":99},"set-up-zwift","Set Up Zwift",{"id":101,"text":102},"what-is-sent-and-when","What Is Sent and When",{"id":104,"text":105},"ftp-and-running-pace","FTP and Running Pace",{"id":107,"text":108},"stop-sending-workouts","Stop Sending Workouts",{"id":110,"text":111},"related","Related",[113,115,117],{"label":29,"href":114},"/en/docs/workout-export/",{"label":25,"href":116},"/en/docs/wearables/",{"label":47,"href":118},"/en/docs/training-plans/",1793850235031]