# YOUB product documentation The site overview and key pages are listed at https://youb.app/llms.txt. --- # 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. Source: https://youb.app/en/docs/how-youb-works/ · Last reviewed 2026-10-24 YOUB is an endurance coaching app built around a conversation. You connect your watch or training apps, tell the coach in the chat what you are training for, and the coach builds a training plan of real sessions. The sessions appear in the app, on supported watches and bike computers, and in your calendar. Your recorded activities sync back, YOUB analyses them, and the coach adjusts the plan with you as your weeks change. Everything except talking to the coach is free; the coach conversations start with a free trial of up to 4 weeks, depending on usage. ## The Coaching Loop YOUB works as a loop that repeats every week: 1. **Connect a wearable.** Garmin, COROS, Polar, Suunto, Wahoo, Strava, Whoop, Oura, Apple Health and other sources bring in your activities, sleep and recovery data (see [Wearables](https://youb.app/en/docs/wearables.md)). 2. **Tell the coach your goal.** In the chat you describe what you are training for (a race, a distance, a fitness goal), how much time you have and what limits you. The coach asks what it still needs. 3. **The coach builds the plan.** The coach writes the sessions straight into your plan. There is no draft stage and no approval step: a session is live the moment it is created (see [Training Plans](https://youb.app/en/docs/training-plans.md)). 4. **Sessions reach your devices.** Planned sessions appear in the Plan and Calendar views of the app. Garmin, COROS, Wahoo, Suunto and the Hammerhead Karoo receive the sessions of the next three days as structured workouts. With Google Calendar connected, your sessions are also exported to a separate **YOUB Training** calendar (see Calendar). 5. **Activities sync and are analysed.** When you finish a workout, the recording arrives from your connected source, YOUB links it to the planned session of that day and analyses it: zones, intervals, Load Score (see Activity Matching and [How YOUB Calculates Training Load](https://youb.app/en/docs/training-load.md)). 6. **The coach adapts the plan with you.** Missed sessions, a busy week, poor sleep, an illness or a strong block are reasons to talk. The coach proposes a change, you agree or correct it, and the plan updates everywhere (see [How the Coach Adapts Your Plan](https://youb.app/en/docs/plan-adaptation.md)). The coach can also plan the route for a run or ride and send it to your device, and build charts over your whole training history on the Metrics screen (see [Route Planning](https://youb.app/en/docs/route-planning.md) and [Charts and Dashboards](https://youb.app/en/docs/charts-and-dashboards.md)). You can talk to the coach in the app or over WhatsApp. Both are the same conversation (see [WhatsApp](https://youb.app/en/docs/whatsapp.md)). ## Sports Science and Conversation The training logic in YOUB follows fixed sports-science rules. Your training zones, Load Scores, thresholds and the Fitness base, Recent load and Freshness curves are calculated from your data with defined formulas, and the plan follows established training principles: phases toward a goal, key sessions protected, gradual growth in volume, recovery weeks, an easy day before a race. The targets of each structured workout are computed from your own zones. The coach is the conversational layer on top. It explains why a session looks the way it does, asks about your goal and your week, negotiates changes when life gets in the way, and reads your analysis with you. When the coach changes your plan, the result goes through the same rules. ## Getting Started Creating an account takes a few minutes and no payment method. The setup walks you through these steps: 1. **Terms & Privacy**: accept the Terms of Service and the Privacy Policy. 2. **Your name**, the one the coach uses for you. 3. **Biological sex** (optional). 4. **Weight**, **birthday** and **height**, which calibrate your performance data and age-based training metrics. 5. **Connect a wearable** (optional). 6. **Connect a calendar** (optional). 7. **Allow push notifications** (optional). 8. **Connect WhatsApp** (optional). Every optional step can be done later under **Settings**. After the setup, the coach opens the conversation: it introduces itself, says what it can already see from your connected devices (or that no workouts are coming in yet), and asks one question about what you are training for. Your answer starts the planning. ## Do I Need a Watch? YOUB works without a watch, with limits: - **Without a wearable** you can talk to the coach, get a training plan, see it in the app and in your calendar, and tell the coach about workouts you did. The coach logs them as activities, and a logged run or swim with a distance, or any session with an average heart rate, still gets an estimated Load Score. You can also send a recorded .fit file in the chat. - **With a wearable** activities arrive and are analysed on their own, thresholds such as your FTP can be detected from your recordings, your training load curves fill in without extra work, and sleep and recovery data feed the morning check-in. Structured workouts are sent to Garmin, COROS, Wahoo, Suunto and the Hammerhead Karoo. Other watches still deliver your activities; the session targets are then read from the app. ## 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 | Strength training can be added to any plan as a supporting block, and single swim sessions can be added on request. The sessions the coach prescribes are running (road and track), cycling (road and indoor), swimming (pool and open water), strength (gym and bodyweight), cross-country skiing (on snow, roller skis, ski touring) and other sessions such as hiking, walking, rowing and yoga. ## Free and Coach Subscription Everything in YOUB except talking to the coach is free, with no payment method and no time limit: your training plan and its sessions, race goals, activity upload and analysis, wearable connections, calendar sync and structured workouts on your watch. The coach subscription covers the conversations with the coach: chat in the app, voice messages and file uploads in the chat, coaching over WhatsApp, and the messages the coach sends on its own. Every new account starts with free coach access, and the free trial lasts up to 4 weeks, depending on usage. When the coach access ends, your plan, analysis and connections keep working. Prices are on the [pricing page](https://youb.app/en/pricing/); details are in [Pricing and Subscription](https://youb.app/en/docs/pricing.md). ## Messages the Coach Sends The coach also writes on its own: a morning check-in after your sleep syncs, a short message after each recorded activity, a weekly reflection on your training, and on race day a send-off to the start line. These messages arrive on WhatsApp when you have been chatting there recently, otherwise as a push notification, and they always appear in the chat in the app. You can switch the morning check-in and the post-activity message off under **Settings > Notifications** or by asking the coach (see Proactive Messages). ## Languages The app is available in English, German, French, Italian and Spanish, and the coach can write in other languages on request (see [Languages and Units](https://youb.app/en/docs/languages-and-units.md)). ## Related - [Wearables](https://youb.app/en/docs/wearables.md): which devices and apps connect and what they bring in. - [Training Plans](https://youb.app/en/docs/training-plans.md): how plans are built and where to find them in the app. - [How the Coach Adapts Your Plan](https://youb.app/en/docs/plan-adaptation.md): what changes your plan and who decides. - [Pricing and Subscription](https://youb.app/en/docs/pricing.md): what is free and what the coach subscription adds. - [How it works](https://youb.app/en/how-it-works/): the overview on the website. - [FAQ](https://youb.app/en/faq/): short answers to common questions. --- # 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. Source: https://youb.app/en/docs/languages-and-units/ · Last reviewed 2026-10-14 The YOUB app is available in English, German, French, Italian and Spanish. The coach writes to you in the language you chose for the app, or in your phone's language if you never chose one, and it can switch to another language when you ask it to: any language written in the Latin alphabet works. Distances, speeds and elevation show in metric or imperial units. You pick both under **Settings > Appearance**. ## App Languages The app's own screens, buttons and fixed texts are available in five languages: | Language | In the language picker | |----------|------------------------| | English | English | | German | Deutsch | | French | Français | | Italian | Italiano | | Spanish | Español | On first start the app follows your phone's language. If your phone is set to a language the app does not offer, the app shows English. To change the app language, open **Settings > Appearance** and pick a language under **Language**. The app switches right away. ## The Coach's Language The coach's messages are not limited to the five app languages. The coach writes in one language for your whole conversation, chosen in this order: 1. **The language you asked the coach to use**, or the language you picked under **Settings > Appearance > Language**. Whichever you set last applies. 2. **Your phone's language**, when you never chose one. A phone set to Portuguese gets a coach writing Portuguese, even though the app's own screens are in English. The same language applies everywhere the coach writes: in the app chat, over WhatsApp, and in the coach's own messages such as the morning check-in or the message after an activity. ### Asking the Coach to Speak Another Language To change the coach's language, ask in the chat, for example "Please write to me in Dutch from now on" or "Parla italiano con me". The coach stores the language and sticks to it in every later conversation until you change it again, by asking for a different language or by picking a language under **Settings > Appearance**. The coach does not change its language just because you write one message in another language. When your coach writes English and you send one message in German, the coach keeps answering in English; asking "please answer in German" changes the language for good. ### Which Languages the Coach Writes The coach writes in any language that uses the Latin alphabet, for example Portuguese, Dutch, Polish, Czech, Swedish or Turkish, in addition to the five app languages. For languages written in another script, such as Greek, Russian, Arabic, Hindi, Chinese, Japanese or Korean, the coach answers in English. When you ask for such a language, the coach tells you that it will keep writing in English. Proper names, place names and the titles of your activities stay as they are, whatever language the coach writes in. ## Units YOUB shows distances, speeds and elevation in one of two unit systems: | Setting | Units | |---------|-------| | **Metric** | km · m · km/h | | **Imperial** | mi · ft · mph | The default comes from the region of your language setting: accounts with a US region (for example US English or US Spanish) start with imperial units, all others with metric. To change it, open **Settings > Appearance** and pick **Metric** or **Imperial** under **Units**. Once you pick one, your choice stays, independent of your language. The unit setting changes only how values are displayed. YOUB stores every value in metric units, so switching back and forth never changes or rounds your data. ## Voice Messages You can send the coach voice messages in the app and over WhatsApp. A voice message is transcribed in the language you speak in, and the coach answers it in writing, in its usual language. The coach also speaks to you while you record a session with the YOUB app, in your app language (see [Audio Cues While You Record](#audio-cues-while-you-record)). ## Audio Cues While You Record When you record a run, walk or ride with your phone in the YOUB app, the coach speaks short audio cues in your ear: - Completed kilometres are announced. - The start, a pause, the resume, a weak or returning GPS signal and the finish are announced. - When you record a planned session with one steady target pace, the coach tells you whether you are on pace, slightly or clearly too fast, or slightly or clearly too slow. Structured sessions such as intervals get the kilometre and status cues, without pace cues. - Before a planned session, the coach gives a short spoken briefing about the session, written for you from the plan and your recent training. The briefing also appears as text on the recording screen. The audio cues are available in the five app languages: English, German, French, Italian and Spanish. The cues follow the same language setting as the coach (your choice under **Settings > Appearance > Language**, otherwise your phone's language). When that language is not one of the five, the cues are spoken in English. The splits are always announced per kilometre, whatever your unit setting. Audio cues are on by default. The recording screen has a button to mute and unmute the coach during the session; your recording continues either way. ## Related - [How YOUB Works](https://youb.app/en/docs/how-youb-works.md): the coaching loop from goal to plan to analysis. - [WhatsApp](https://youb.app/en/docs/whatsapp.md): coaching over WhatsApp, in the same language as the app chat. - [FAQ](https://youb.app/en/faq/): short answers to common questions. --- # 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. Source: https://youb.app/en/docs/wearables/ · Last reviewed 2026-10-20 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, COROS, Wahoo, Suunto and the Hammerhead Karoo additionally receive your planned sessions as structured workouts, and Intervals.icu can pass them on to Zwift. ## Supported Providers | Provider | Activities | Sleep & recovery | History imported | Planned workouts to device | |----------|------------|------------------|------------------|----------------------------| | Apple Health (iPhone) | Workouts | Sleep, HRV, resting heart rate | Last 365 days | No | | COROS | Workouts with full activity files | Sleep and sleep score, HRV, resting heart rate, daily stress | Last 90 days | Yes (running and cycling) | | Garmin | Activities with full activity files | Sleep, HRV, resting heart rate, Body Battery, all-day stress | Last 30 days | Yes | | Hammerhead Karoo | Rides | None | Last 365 days | Yes (cycling) | | Hevy | Strength workouts with sets, reps and weights | None | Last 365 days | No | | Intervals.icu | Activities | HRV, resting heart rate, weight | Last 180 days | Yes, when switched on (running and cycling, passed on to Zwift) | | Oura | Workouts (as summaries) | Sleep, HRV, Readiness | Last 60 days | No | | Polar | Training sessions | Sleep, nightly HRV (Nightly Recharge) | None: only sessions after you connect | No | | Rouvy | Indoor rides | None | Last 365 days | No | | Strava | Activities | None | Last 730 days | No | | Suunto | Workouts | Sleep, HRV, resting heart rate, recovery (Resources) | Last 60 days | Yes | | Wahoo | Workouts | None | Last 60 days | Yes (running and cycling) | | Whoop | Workouts (as summaries) | Sleep, HRV, Recovery, strain | Last 60 days | No | | Withings | None | Sleep, weight, body composition | Last 365 days | No | 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 [How YOUB Calculates Training Load](https://youb.app/en/docs/training-load.md)). All-day stress comes only from Garmin and COROS. If neither is connected, the stress chart stays empty. ## Connecting a Wearable Wearables connect under **Settings > Wearables**, or in the wearables step of the account setup. Tap **Connect** next to a provider, sign in on the provider's page and allow access. You return to YOUB and the provider shows **Connected**. The first activities can take a moment to appear, usually within about half an hour. A few providers have an extra step: - **Garmin**: 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. - **Hevy**: 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. - **Apple Health** (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. - **Strava**: once connected, the Strava entry offers a **Trained by YOUB** switch that adds "Trained by YOUB" to the description of new Strava activities. When a provider withdraws access (for example after a password change on the provider's side), the wearable shows **Reconnect needed**. Reconnecting takes a few seconds and keeps your existing history. 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. ## Recording with the YOUB App 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 [How YOUB Calculates Training Load](https://youb.app/en/docs/training-load.md#recording-with-your-phone)). When a connected watch recorded the same session, the watch recording counts instead. With Strava connected, YOUB uploads the recording to Strava shortly after you finish. When a connected watch has already delivered the same session, YOUB does not upload its own copy. ## How Much History Is Imported When you connect a provider, YOUB imports your past data once, going back the number of days shown in the [Supported Providers](#supported-providers) table. After that first import, new data arrives as you record it. Older data stays with the provider. - Garmin limits the history import to the last 30 days. Reconnecting Garmin does not extend that window. - COROS serves only about the last three months of data, so the COROS history import covers about 90 days. - Polar imports no history: only sessions recorded after you connect arrive. - Rouvy holds rides from 2023 onward. If you want the coach to see one specific older workout, send its .fit file in the chat. ## Several Providers at Once 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. Under **Settings > Wearables**, **Provider priority** lets you choose which source YOUB prefers when an activity or a health metric arrives from more than one provider. ## Disconnecting a Wearable To disconnect, tap **Disconnect** next to the provider in **Settings > Wearables** 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 [Privacy and Data](https://youb.app/en/docs/privacy-and-data.md)). Some providers behave differently on disconnect: - **Apple Health**: disconnecting stops syncing and deletes the Apple Health data YOUB has stored for you. - **Garmin**: the planned workouts YOUB sent to your Garmin account are removed. - **Hammerhead Karoo**: YOUB's access is also withdrawn at Hammerhead, which removes the workouts YOUB put on the Karoo. - **COROS**: planned sessions stop being sent. COROS does not let apps delete workouts, so the ones YOUB put on your COROS calendar stay there marked "Cancelled in YOUB – delete in the COROS app"; remove them in the COROS app. - **Wahoo, Suunto**: planned sessions stop being sent to the device. ## Health Data and the Morning Check-In 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. The message after a finished workout needs any connected source that delivers activities. Both messages can be switched off under **Settings > Notifications** (see [How YOUB Works](https://youb.app/en/docs/how-youb-works.md#messages-the-coach-sends)). ## Related - [Planned Workouts on Your Watch](https://youb.app/en/docs/workout-export.md): how planned sessions reach Garmin, COROS, Wahoo, Suunto and the Karoo. - [Your YOUB Workouts in Zwift](https://youb.app/en/docs/zwift.md): your sessions in Zwift through Intervals.icu. - [Privacy and Data](https://youb.app/en/docs/privacy-and-data.md): how your synced data is stored and deleted. - [How YOUB Works](https://youb.app/en/docs/how-youb-works.md): where wearables fit into the coaching loop. - [Garmin AI coach](https://youb.app/en/garmin-ai-coach/): YOUB with a Garmin watch. - [Strava AI coach](https://youb.app/en/strava-ai-coach/): YOUB with Strava. - [Whoop training coach](https://youb.app/en/whoop-training-coach/): YOUB with a Whoop band. --- # Planned Workouts on Your Watch > YOUB sends your next three days of sessions as structured workouts to Garmin, COROS, Wahoo, Suunto, the Karoo and, via Intervals.icu, to Zwift. Source: https://youb.app/en/docs/workout-export/ · Last reviewed 2026-10-20 YOUB sends your planned sessions as structured workouts to Garmin watches, COROS watches, Wahoo devices, Suunto watches and the Hammerhead Karoo bike computer. It can also put them on your Intervals.icu calendar, which passes them on to Zwift for your indoor sessions. 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. ## Which Devices Receive Workouts | Device | Running | Cycling | Strength | Cross-country skiing | Swimming | |--------|:-------:|:-------:|:--------:|:--------------------:|:--------:| | Garmin | Yes | Yes | Yes | No | No | | COROS | Yes | Yes | No | No | No | | Suunto | Yes | Yes | Yes | Yes | No | | Wahoo | Yes | Yes | No | No | No | | Hammerhead Karoo | No | Yes | No | No | No | | Intervals.icu (and from there Zwift) | Yes | Yes | No | No | No | 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. 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. Polar, Apple Health and the other connected sources deliver your recorded activities but do not receive planned workouts (see [Supported Wearables and Apps](https://youb.app/en/docs/wearables.md)). To do your sessions in Zwift, see [Your YOUB Workouts in Zwift](https://youb.app/en/docs/zwift.md). ## What Is Sent and When Planned workouts are sent in a rolling window of today plus the next three days: - When you connect Garmin, COROS, Wahoo, Suunto or the Karoo, the sessions in the window are sent right away. - When the coach creates or changes a session inside the window, the new version is sent straight away. - 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. - Only upcoming sessions are sent. Sessions you have already completed are not sent again. 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. When you use a route the coach planned for a session, YOUB also sends that route to Garmin as a course named after the route, ready in the Courses menu of your watch or Edge after Garmin Connect syncs. You can use the same route for several sessions: the route is sent once and all of them share it, so your Courses menu does not fill up with copies. The course stays as long as at least one session uses the route; once you remove the route from its last session, or choose other routes for all of them, the course is deleted. Garmin needs its permission to receive courses for this. If you use a Hammerhead Karoo, the same route also lands in your Karoo's route list under the route's name, ready to navigate. It is shared across sessions in the same way, and deleted once no session uses it anymore. This needs the route permission you were asked for when you connected the Karoo; if you left it unticked, reconnect the Karoo and allow it. With Suunto, the route appears under Routes in the Suunto app under the route's name, and syncs from there to your watch for navigation. It is shared across sessions in the same way. Once no session uses it anymore YOUB removes it; if it is still listed in the Suunto app, you can delete it there. Nothing extra needs to be allowed beyond your Suunto connection. You can change a route's name by tapping it. A route already sent to your device keeps the name it was sent with. ## Session Steps on Each Device **Garmin** 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 [Ending a Step with the Lap Button](#ending-a-step-with-the-lap-button)). **Suunto** 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. **COROS** workouts arrive on your COROS training calendar with their planned date, and their targets are fixed pace, power or heart-rate values calculated from your zones. **Intervals.icu** workouts arrive on your Intervals.icu calendar at their planned date and time. Power targets are written as a percentage of your FTP, which is the form Zwift needs, so Zwift scales them to the FTP set in the app. Heart-rate targets are written as a percentage of your threshold heart rate, and running targets as pace per kilometre. Intervals.icu passes the calendar on to Zwift (under Workouts, Custom Workouts, "Intervals.icu", for about a week ahead); connect Zwift to Intervals.icu in its own settings for that (step by step: [Your YOUB Workouts in Zwift](https://youb.app/en/docs/zwift.md)). When the coach moves a session, it moves on the calendar; when the coach deletes it, it disappears. **Wahoo** 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. **Hammerhead Karoo** 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. ### Ending a Step with the Lap Button 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. ### Your Training Zones on the Karoo 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. ## When a Session Changes 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. COROS does not let apps delete or move a workout on its calendar. When the coach deletes a session, or moves it to another day, the old COROS entry is renamed "Cancelled in YOUB – delete in the COROS app"; remove it in the COROS app. A moved session arrives as a new workout on its new day. 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. ## Turning Export On or Off Workout export has no separate switch. Connecting Garmin, COROS, 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. Intervals.icu is the exception: it is a training calendar you may use for other things, so sending planned workouts there is a switch you turn on yourself. Find **Send planned workouts** on the Intervals.icu card under **Settings > Wearables**. If you connected Intervals.icu before this option existed, the card shows **Reconnect** instead: reconnect once and allow calendar access, and your sessions start to arrive. Turning the switch off removes the workouts YOUB put on your Intervals.icu calendar. To stop planned workouts from reaching a device, disconnect that provider under **Settings > Wearables**. Disconnecting Garmin removes the workouts YOUB sent to your Garmin account; disconnecting the Karoo or Intervals.icu removes the workouts YOUB put there. Disconnecting COROS leaves its workouts on the COROS calendar, marked "Cancelled in YOUB", for you to delete in the COROS app. Your activities keep arriving from any other connected source. 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. ## Related - [Supported Wearables and Apps](https://youb.app/en/docs/wearables.md): every provider and what it brings in. - [Your YOUB Workouts in Zwift](https://youb.app/en/docs/zwift.md): your sessions in Zwift through Intervals.icu. - [Training Plans](https://youb.app/en/docs/training-plans.md): how the sessions that are sent are created. - [How YOUB Works](https://youb.app/en/docs/how-youb-works.md): where watch workouts fit into the coaching loop. - [Garmin AI coach](https://youb.app/en/garmin-ai-coach/): YOUB with a Garmin watch. --- # 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. Source: https://youb.app/en/docs/zwift/ · Last reviewed 2026-10-20 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. 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. ## Set Up Zwift 1. Create a free account at [intervals.icu](https://intervals.icu) if you do not have one yet. 2. In YOUB, open **Settings > Wearables** and connect **Intervals.icu**. If you connected Intervals.icu before, the card may show **Reconnect** instead: tap it once and allow calendar access. 3. On the Intervals.icu card, turn on **Send planned workouts**. Your sessions for today and the next three days appear on your Intervals.icu calendar. 4. In Intervals.icu, open the connections page under Settings ([intervals.icu/settings/connections](https://intervals.icu/settings/connections)), find the Zwift box, tick the box to upload planned workouts and click **Connect**. Log in with your Zwift account and accept the permissions (see the [Intervals.icu announcement of the Zwift connection](https://forum.intervals.icu/t/intervals-icu-and-zwift-integration-is-live/81764)). From then on, Zwift shows the day's workout on its home screen. Upcoming workouts are under **Workouts > Custom**, in the **Intervals.icu** folder. ## What Is Sent and When - 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. - 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. - Rides and runs are sent. Other session types stay in the YOUB app. ## FTP and Running Pace 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. 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. ## Stop Sending Workouts Turn off **Send planned workouts** on the Intervals.icu card under **Settings > Wearables**. The workouts YOUB put on your Intervals.icu calendar are removed, so they no longer reach Zwift. Disconnecting Intervals.icu does the same. ## Related - [Planned Workouts on Your Watch](https://youb.app/en/docs/workout-export.md): which devices receive your sessions and how. - [Supported Wearables and Apps](https://youb.app/en/docs/wearables.md): every provider and what it brings in. - [Training Plans](https://youb.app/en/docs/training-plans.md): how the coach builds the sessions that are sent. --- # 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. Source: https://youb.app/en/docs/whatsapp/ · Last reviewed 2026-10-14 You can talk to the YOUB coach on WhatsApp as well as in the app. Both are one conversation: what you write on WhatsApp appears in the chat in the app, and the coach has the same context and history wherever you write. To use WhatsApp, you verify your phone number once in the app. You can then send the coach text, voice messages, photos and .fit activity files, and the coach's own messages reach you on WhatsApp while you are chatting there. Talking to the coach on WhatsApp is part of the coach subscription or the free trial. ## One Conversation in the App and on WhatsApp There is one conversation per account. In the chat in the app, messages from WhatsApp and from the app appear together in the order they were sent. You can start a topic on WhatsApp and continue it in the app, or the other way round, and the coach reads the full history either way. Replies on WhatsApp are kept short to suit the channel. For a longer explanation, ask the coach to go into detail, or continue the conversation in the app. ## Connecting WhatsApp WhatsApp is connected in the app under **Settings > WhatsApp Connection**, or in the WhatsApp step of the account setup: 1. Switch on **Enable WhatsApp**. 2. Enter your phone number with the country code (for example +43 …). 3. Tap **Send code**. A verification code is sent to that number on WhatsApp. 4. Enter the 6-digit code under **Verification code** and tap **Verify**. The screen then shows your **Verified number**, and you can write to the coach on WhatsApp right away. A message from a number that is not verified does not reach the coach. If the number belongs to no YOUB account, the reply points you to creating one; if it belongs to an account but is not verified yet, the reply asks you to verify it in the app. ## What You Can Send on WhatsApp | You send | What happens | |----------|--------------| | Text | The coach answers like in the app | | Voice message | The voice message is transcribed and answered like a written message | | Photo (.png, .jpg, .jpeg, .webp) | The coach looks at the picture and answers on what it shows, for example a screenshot of a training plan or a race profile | | .fit activity file | The activity is imported, analysed and added to your training log | Other files, such as PDFs, spreadsheets, Word documents, videos and route files (.gpx, .tcx, .kml), are not accepted on WhatsApp. YOUB replies saying so, and the coach cannot read the file. Send the content as a photo or screenshot instead; for a training plan from another app, screenshots of the plan work best (see [Training Plans](https://youb.app/en/docs/training-plans.md#coming-from-another-training-app)). Route files are refused on purpose: courses come from the YOUB race catalog, where they are checked before they are used. If your race is not in the catalog yet, tell the coach its date and distance and it is filed right away as a **custom race goal**; the route is added later with the catalog entry (see Chat: Race Not in the Catalog). WhatsApp sometimes delivers a document as a filename only, without the file behind it. In that case the coach sees that something was sent and what it was called, but has no file to open. Send the content as a photo or screenshot instead. ## Messages the Coach Sends on WhatsApp The coach also writes on its own, for example the morning check-in and the message after a recorded workout (see [How YOUB Works](https://youb.app/en/docs/how-youb-works.md#messages-the-coach-sends)). Each of these messages goes to one channel, chosen when it is sent: - **WhatsApp**, when you have written to the coach on WhatsApp within the last 24 hours. This follows WhatsApp's rule that a business may only write freely within 24 hours of your last message. - **Push notification** from the app otherwise. Every message also appears in the chat in the app, whichever channel delivered it. To receive the coach's messages on WhatsApp, keep the conversation going there; after a day without a message from you, they arrive as push notifications. ## WhatsApp and the Coach Subscription Talking to the coach needs the coach subscription or the free trial, which lasts up to 4 weeks, depending on usage. This applies to WhatsApp in the same way as to the chat in the app. Without active coach access, a message on WhatsApp gets a short reply explaining that a subscription is needed, and everything else in YOUB keeps working: your plan, sessions, activities and watch sync. Prices are on the [pricing page](https://youb.app/en/pricing/). ## Changing or Removing Your Number Your verified number is shown under **Settings > WhatsApp Connection** with a **Remove number** button. Tap **Remove number** to disconnect WhatsApp: messages from that number no longer reach the coach, and the coach's own messages arrive as push notifications. Your conversation stays in the app. To switch to a different number, remove the current number and verify the new one as described in [Connecting WhatsApp](#connecting-whatsapp). ## Related - [How YOUB Works](https://youb.app/en/docs/how-youb-works.md): the coaching loop and the messages the coach sends. - [Languages and Units](https://youb.app/en/docs/languages-and-units.md): which languages the coach writes in. - [FAQ](https://youb.app/en/faq/): short answers to common questions. --- # 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. Source: https://youb.app/en/docs/training-plans/ · Last reviewed 2026-10-15 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](https://youb.app/en/docs/plan-adaptation.md)). 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: 1. **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. 2. **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. 3. **Keep your watch connected** so your workouts keep arriving (see [Supported Wearables and Apps](https://youb.app/en/docs/wearables.md)). 4. **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](https://youb.app/en/docs/fitness-fatigue-form.md)). ## 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](https://youb.app/en/docs/workout-export.md)). 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](https://youb.app/en/docs/plan-adaptation.md): what changes your plan and who decides. - [Planned Workouts on Your Watch](https://youb.app/en/docs/workout-export.md): how sessions reach Garmin, COROS, Wahoo, Suunto and the Karoo. - [Fitness, Fatigue and Form](https://youb.app/en/docs/fitness-fatigue-form.md): fitness, load and freshness in the Training status. - [How YOUB Works](https://youb.app/en/docs/how-youb-works.md): the coaching loop from goal to adapted plan. - [Adaptive training plan app](https://youb.app/en/adaptive-training-plan-app/): how YOUB plans adapt to your training. --- # 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. Source: https://youb.app/en/docs/plan-adaptation/ · Last reviewed 2026-10-24 The coach notices when something affects your training (a missed session, a busy week, a trend in your sleep or recovery, a new appointment, an illness) and reacts. A small change you ask for directly is carried out right away and reported back. When you ask for something bigger in the chat, the coach shows you the new week first: what moves, what stays protected and why. You object or agree, and then it lands; the week you were shown is the week that lands in your calendar. At the end of your day the coach also reconciles what was planned with what actually happened and, where needed, reshapes the coming days on its own. You hear about every change it made the next morning, with its reason, and anything you discussed with the coach in the chat is never overridden. ## What Makes the Coach Propose a Change The coach looks at your plan again when one of these happens: - **You write to it.** "I only have 30 minutes today", "I'm travelling Thursday to Sunday", "my legs feel heavy" or "can I do more this week?" are all reasons to adjust. The reasons the coach works with include fatigue, feeling strong, lack of time, injury, weather, travel, illness, work and family. - **A session was missed or done differently.** At the end of your day, YOUB marks a planned session you did not do as missed, or as modified when you recorded the same sport that day. The coach then decides whether the week absorbs it or has to be reshaped (see [Missed Sessions](#missed-sessions)). - **Your recovery shows a real trend.** The morning check-in reads your sleep, HRV and readiness data and points out a trend that is worth acting on. - **A new appointment collides with a session.** With a calendar connected, the coach notices when an appointment overlaps a planned session and asks you about it. - **You report illness or pain.** The coach first asks questions, then decides whether the plan needs to change (see [Illness and Injury](#illness-and-injury)). - **You feel strong.** When training feels easy and you want more, tell the coach and it looks at where extra work fits without putting the next key session at risk. ## How the Coach Decides The coach treats every change as a coaching decision for the whole week, not as moving one entry in a calendar. Before it changes anything, it looks at your goal, the current phase of your plan and the week around the affected session. - **Fixed and movable.** Races, sessions you already completed and your appointments are fixed. Every session that is still planned can move. A deliberate note on a session, such as "easy" on the day before a race, stays in place. - **Key sessions first.** Intensity sessions and the long run or long ride carry the week's training effect. The coach protects them and drops or shortens an easy session first. - **Volume before intensity.** When time is short, the coach shortens a session and keeps its core: a long ride with intervals becomes a shorter ride with the same intervals. - **No two hard days in a row.** Moving a session never puts two intensive days back to back. - **The day before a race stays easy.** - **One recommendation.** The coach gives you one concrete proposal with its reason, for example which session is protected and why, instead of a list of equal options. When there is no arrangement without losing some training effect, the coach says so and names the trade-off. When you disagree with a proposal, say so: the coach works with your correction. ## What the Coach Will Not Do - **Every change is written, not just announced.** A session changes only when the coach actually writes the change. When the coach has only described an idea, it says that nothing has been changed yet. - **Large changes you ask for wait for your yes.** When a change you ask for in the chat touches several sessions at once, the coach first shows you the new week, which sessions move and which stay protected, and waits for your agreement. The one exception is the end-of-day reconciliation of missed and changed sessions (see [Missed Sessions](#missed-sessions)): there the coach decides on its own, and you hear about every change the next morning. - **Your history stays as it is.** Completed sessions stay as they are, also when the coach rebuilds the coming weeks, and older sessions in your history are not edited. - **Only the sports you do.** For a single-sport goal such as a running race, the coach plans other sports only when you already do them or ask for them. A free day stays a rest day. - **Your hours are a ceiling.** The time you give the coach is a ceiling, not a target. A plan can use clearly less time than you have when your goal does not need more. - **One bad night is not a trend.** A single low HRV value, one restless night or one off reading is not a reason to cancel training. The plan also follows long-term principles: training volume grows gradually, and recovery weeks with lighter load are part of the structure. ## Recovery Data, HRV and Sleep Wearable data is context for the coach, not a command. The morning check-in reads your sleep, HRV, resting heart rate and readiness and looks at the trend over several days rather than a single value. When you feel good and there are no warning signs, training stays possible. When the trends stay poor over a longer period, or the data and how you feel are both poor, the coach says so clearly and suggests a cautious adjustment, which you then make together in the chat. The weekly reflection describes your week and its role in the plan without changing the plan. When you report being tired, the coach first asks what is behind it: short sleep, stress, illness or pain call for a different answer than low motivation. For low motivation the coach stays encouraging and keeps you on track; for real physical strain it eases the plan. ## Missed Sessions At the end of your day the coach looks at what was planned and what actually happened. A session you did differently from the plan is recorded as modified; a session you did not do is marked missed. Both stay visible on your Calendar. The coach then decides, with the same judgment it applies to any change, whether the week simply absorbs the miss or has to be reshaped. A small deviation is absorbed and the week stays as you know it. A missed key session can move to another day, and an easy day gives way for it. A reshaped week is in your calendar and on your watch before the morning, and the morning message tells you what moved and why. Weeks you talked about with the coach in the last days are left as agreed: the conversation always wins over the end-of-day reconciliation. None of this needs any action from you. You can still change anything in the chat: "I missed yesterday's intervals, can I do them tomorrow?" is answered and carried out in the same reply. A recording that does not match a planned session changes nothing on its own; you may still do the planned session later that day. You learn about changes in one place: the morning message relays every change the coach made, each with its reason, also on days without sleep data. Nothing is sent during the day. If the recording of a missed session arrives later, for example after a late watch sync, YOUB links it to the session and marks it completed. You can also ask the coach to link an activity to a planned session (see Activity Matching). ## Illness and Injury When you report a symptom, the coach first finds out how serious it is before touching your plan. It asks about the kind of illness, how long and how strong the symptoms are, fever, symptoms below the neck, and how much your daily life is affected. A single mild symptom such as a scratchy throat is not enough to change the plan; at most the day's intensity is eased while the coach checks in again. With a clear illness, tell the coach and your plan is paused: no sessions are removed and nothing is reshuffled until you are back. The coach checks in on how you are doing. Your return starts only after you have fully recovered: your first message that you are better, or your first real session, resumes the plan, and the coach proposes the way back in the morning message, easy sessions first and intensity brought back step by step. With warning signs, or when it is unclear what is going on, the coach recommends stopping training and seeing a doctor. The coach is a training coach, not a doctor. For pain or injury, the coach asks where it hurts, how strong it is, whether it gets worse under load and whether it changes your movement. A one-off mild twinge does not cut several sessions, but the coach names clear signals to stop. When the plan needs to change, the coach proposes the change first and asks which alternatives you have, such as the bike, the pool or the gym. ## Asking for a Change You can ask for any change in your own words, in the app or over WhatsApp: - "I only have 45 minutes on Wednesday." - "Move Saturday's long run to Sunday." - "I'm on a business trip next week, no bike, hotel gym only." - "My knee hurts after yesterday's run." - "I feel great, can we add something this week?" - "Make this week easier, work is crazy." A small change is done right away, and the coach tells you in one sentence if it cost the week something. When your request touches several sessions, the coach shows you the new week first and writes it once you agree. Either way, the changes show up in the app, on your watch and in your calendar. ## Related - [Training Plans](https://youb.app/en/docs/training-plans.md): how plans are built and where sessions appear. - [Fitness, Fatigue and Form](https://youb.app/en/docs/fitness-fatigue-form.md): the load curves the coach reads alongside your recovery. - [How YOUB Works](https://youb.app/en/docs/how-youb-works.md): the coaching loop from goal to analysis. - [Training plan based on HRV](https://youb.app/en/training-plan-based-on-hrv/): how recovery data shapes your training. - [Adaptive training plan app](https://youb.app/en/adaptive-training-plan-app/): plans that follow your real weeks. - [Google Calendar training](https://youb.app/en/google-calendar-training/): planning around your appointments. --- # 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. Source: https://youb.app/en/docs/nutrition-and-fueling/ · Last reviewed 2026-10-24 Nutrition in YOUB is part of coaching, not a separate calorie diary. The coach knows your plan, your sessions and your race, and talks about food the way a coach does: what to eat before a session so that it does its job, how to fuel a race, and how to lose weight without losing training. ## Fueling Each Session by Its Purpose The coach prepares a session on the nutrition side according to what it is for: - **Easy and base sessions** start with reduced carbohydrate stores: the two meals before are low in carbohydrate, with a low glycemic index, proteins and fats. Some base sessions are planned as a deliberate low-carb variant at the lower end of the easy zone. - **Intense sessions** start with full stores: at least 1.2 g of carbohydrate per kilogram of body weight in the two meals before the session. - **During high-intensity sessions**, the coach recommends 60–90 g of carbohydrate per hour. Timing matters most: the two meals before a session decide how well it is fueled. Because the coach writes your sessions, it knows which days are easy, intense or long, and its fueling advice follows your plan week by week: lower carbohydrate on easy days, full stores on hard and long days. ## Race Fueling in Your Race Strategy When you work out a race with the coach, the race strategy it saves covers fueling, tactics, plan B and race execution, together with a pacing plan for the course. You find it on the race page under **Race strategy**. The coach also shows how to rehearse fueling and pacing in training under race-like conditions such as heat or altitude. ## Weight and Body Composition When you want to lose weight, the coach plans it around your race: - Weight loss and the calorie deficit take place as far away from the main race as possible. - The deficit is a continuous 300–500 kcal per day, never larger. - Energy availability stays at a minimum of 35 kcal per kilogram of fat-free mass plus the energy the session itself burns. - The deficit sits in the meals farthest from the session, most of the energy is taken in around the session, and during a deficit phase every session is still fueled. The same conversation works for gaining weight or eating better for your training: the coach asks about your starting point and your experience with tracking, then gives tips and, where it helps, a nutrition plan with example weeks and meals. ## Logging Meals On accounts where nutrition tracking is enabled, the attachment menu in the chat offers **Log meal**. Describe what you ate or add a photo, and YOUB estimates calories, carbohydrate, protein and fat for the meal as served. The meal appears in the chat with its estimate, and the coach reads your logged days when you talk about fueling, recovery or weight. ## How to Start Ask the coach in the chat, for example: - "What should I eat before Thursday's intervals?" - "Can I do tomorrow's long ride low-carb?" - "I want to lose 3 kg before my marathon in May. How?" - "How much should I eat during the race?" --- # 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. Source: https://youb.app/en/docs/route-planning/ · Last reviewed 2026-10-24 The coach plans the route for a run or a ride the way it plans the session itself: from where you start, over the distance or duration the session calls for, on the kind of roads and paths you asked for. You get up to three routes to choose from, each on a map, and the one you pick goes onto the session and to your watch or bike computer. ## How to Ask Ask in the chat as you would ask a coach: "Plan me a route for Saturday's long run", "a flat 60-minute loop from home with little traffic", "a 40 km ride from the hotel in Lienz with one climb". The route is planned for the session you name, otherwise for your next planned run or ride in the coming week. You can ask for changes ("hillier", "not through the town centre") or have the coach explain a route. ## What the Coach Considers - **Start and shape.** Your training location, a place you usually start from, the venue of one of your races, or any place you name: a town, a square, a street. A loop by default; you can ask for an out-and-back or a route from A to B, name places it must pass and areas to avoid. - **Length.** A distance in kilometres or a duration in minutes; a duration is converted with your own easy pace for running and your typical ride speed for cycling. - **Terrain.** Flat, rolling or hilly, or a target elevation gain; trail or road; little traffic; nature or water; lit paths when you will be out in the dark. - **Familiarity.** From your recorded activities the coach knows the roads and paths you already use. Ask for familiar streets or for somewhere new. - **The session.** Intervals get a long calm, flat stretch; hill repeats get a climb you can repeat. Many candidate routes are generated and scored before the coach shows you the best ones. Each route carries its numbers: distance, elevation gain, the shares that are car-free, quiet, busy, unpaved, familiar or covered twice, crossings and the longest calm stretch. The coach names each route and says in one line what makes it good and where its weak spot is. When a request cannot be met where you are, the coach says which part the area cannot deliver. ## On the Session and on Your Device Every route appears as a card with a map in the chat. Open it for the full map and the elevation profile, then choose **Use for** the session it was planned for, or **Use for another session**: any planned run or ride of the next two weeks. The session shows the route with its distance; from the session you can open or remove it. One route can be used on several sessions. A route on a session is sent to your connected devices under the route's name: as a course to Garmin (in the Courses menu of your watch or Edge), as a route to the Hammerhead Karoo, and into the Suunto app's route library for navigation on the watch. When you remove the route from its last session, it is removed from the device again. ## GPX and Renaming Every route can be shared as a GPX file from the route screen, named after the route. Tap the route's title to rename it; the new name is used in the app and in the GPX file. Devices the route was already sent to keep the old name. ## Limits The coach plans routes for running and cycling, and only where map data is available; when a start lies outside that area, the coach says so. The coach cannot read GPX files you send it. --- # 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. Source: https://youb.app/en/docs/training-load/ · Last reviewed 2026-10-14 YOUB gives every session a Load Score that describes how much training stress it put on your body. One hour at your threshold, the hardest effort you could sustain for about an hour, equals a Load Score of 100. Shorter or easier sessions score lower, longer or harder sessions score higher. Which signal YOUB measures the session against depends on the sport: power for cycling, pace for running, walking and swimming, heart rate for most other sports and as the fallback where the primary signal is missing. The Load Scores of all your sessions feed your Fitness base, Recent load and Freshness curves (see [Fitness, Fatigue and Form](https://youb.app/en/docs/fitness-fatigue-form.md)). ## Load Score The Load Score is the training-stress number YOUB attaches to an activity after analysing it. The scale is the same for every sport: 100 points means one hour at threshold intensity. A 30-minute session at threshold scores about 50, a two-hour session at threshold would score about 200, and an easy session of the same length scores far less than a hard one because intensity counts more than duration. The Load Score of an activity appears on the activity in the app, and the coach uses the same number when it discusses your training week. ## Intensity Intensity describes how hard a session was relative to your threshold. An Intensity of 1.0 means you averaged threshold effort over the session. Values below 1.0 are easier than threshold, values above 1.0 are harder (only short sessions can stay above 1.0). Intensity is shown wherever YOUB can measure the session against a threshold, for example against your FTP on a ride with power or against your threshold pace on a run. ## Which Signal Drives the Load Score per Sport | Sport | What drives the Load Score | Fallback | |-------|----------------------------|----------| | Cycling (road, indoor, MTB, gravel) | Power relative to your FTP | Heart rate, when the ride has no power or you have no FTP yet | | Running | Grade-adjusted pace relative to your threshold pace | None: a run without pace data adds no load | | Walking | Pace relative to your threshold pace | None | | Swimming | Pace relative to your Critical Swim Speed (CSS) | Heart rate, when your maximum and resting heart rate are known | | Hiking | Heart rate | None | | Cross-country skiing | Heart rate | None | | Strength training | Your sets, when they reach YOUB from Hevy or from a session you log through the coach | Heart rate, for a summary-only session; a watch recording adds no Load Score | | Rowing, HIIT, backcountry skiing | Heart rate, when the activity arrives from Strava or Apple Health | None | | Yoga, racket sports, "other" | Analysed for heart rate, but no Load Score from a recorded file or stream | None | An activity that carries none of the signals its sport needs (no power, no pace and no heart rate) gets no Load Score and does not change your fitness curves. It still appears in your training log and weekly totals. ## Cycling Load Cycling load is measured against your FTP (Functional Threshold Power). YOUB smooths the ride's power to reflect the true physiological cost of surges and compares it with your FTP. A ride with power but no FTP on your profile, or a ride without a power meter, falls back to a heart-rate-based load computed from your maximum and resting heart rate. A ride with neither power nor heart rate gets no Load Score. Your FTP can be set by you or detected automatically from your rides (see [Automatic Threshold Detection](https://youb.app/en/docs/threshold-detection.md)). ## Running Load Running load is measured against your threshold pace. YOUB uses grade-adjusted pace, so a hilly run at a slow pace is credited for the climbing it contained. When the recording has no altitude data, running load uses your actual pace instead. Running load has no heart-rate fallback: heart rate is analysed and shown, but the Load Score of a run always comes from pace. If you have no threshold pace yet (neither set by you nor detected), YOUB uses a standard reference pace, so the Load Score of your runs becomes more accurate once your own threshold pace is known. ## Walking Load Walking load is measured like running load: walking pace relative to your threshold pace. ## Recording with Your Phone A run, walk or ride you record with your phone in the YOUB app brings in the GPS track: position, distance, time and pace. The phone recording carries no heart rate and no power, and its altitude is not used, because altitude from the phone's GPS alone is too imprecise. - A run or walk recorded with the phone gets its Load Score from pace, without grade adjustment, measured against your threshold pace like any other run or walk. - A ride recorded with the phone has neither power nor heart rate and gets no Load Score. - A phone recording shows no elevation gain and no grade-adjusted pace. When a watch or another connected source recorded the same session, that recording counts and the phone recording is set aside, so the session is never counted twice. ## Swimming Load Swimming load is measured against your Critical Swim Speed (CSS), your threshold swim pace. YOUB compares the average speed of the whole session with your CSS, so pauses at the wall make the score slightly conservative. Swimming load uses CSS only when you have set it yourself under **Settings > Biometric Data**. Without CSS, YOUB falls back to a heart-rate-based load, but only when your maximum and resting heart rate are known, because heart rate in water is less reliable. With neither, a swim gets no Load Score. ## Hiking and Cross-Country Skiing Load Hiking and cross-country skiing load is based on heart rate only. Pace does not describe effort in these sports: hiking speed depends on the terrain, and gliding speeds on skis are far above running speeds. A hike or ski session without heart rate gets no Load Score. Hikes that arrive as a stream from Strava or Apple Health get a full heart-rate analysis but no Load Score. ## Strength Training Load Strength training load comes from your sets: YOUB adds up the work in each working set and weighs it by how hard the set was. The effort you logged for a set (RPE) is used when it is there; otherwise YOUB assumes a typical intensity for the kind of exercise. Warm-up sets do not count, and stretching or mobility exercises add no load. The sets reach YOUB in two ways: from Hevy, and from a strength session you log through the coach in the chat. Only sets that arrive this way produce a set-based Load Score. A strength session recorded on a watch (for example Garmin, COROS or Suunto) or synced from Strava or Apple Health brings in heart rate, not the individual sets. YOUB analyses the heart rate of such a session, but the session gets no Load Score from it. A strength session counts toward your training load through its sets only when those sets reach YOUB from Hevy or a log with the coach. When a strength session arrives only as a summary with an average heart rate (see [Activities Without a Recording](#activities-without-a-recording)), the heart-rate estimate takes priority over the set-based one, because it reflects what your body actually did. ## Other Sports Rowing, HIIT and backcountry skiing that arrive as a stream from Strava or Apple Health are scored from heart rate. The same sports recorded as a watch file are analysed for heart rate but get no Load Score. Yoga, racket sports and activities recorded as "other" are analysed for heart rate (time in zones and an intensity bar), but they do not add a Load Score when they arrive as a recorded file or stream. ## Activities Without a Recording Some activities reach YOUB only as a summary: workouts from Whoop or Oura, activities whose file could not be downloaded, and activities you log through the coach. For these, YOUB estimates the load from the summary values: - From the average heart rate and duration, when your maximum and resting heart rate are known. This applies to any sport. - For running and swimming with a distance, from the average pace relative to your threshold pace or CSS. This replaces the heart-rate estimate when both are possible. - For strength sessions with logged sets and no heart rate, from the sets, as described in [Strength Training Load](#strength-training-load). An activity you log through the coach that completes a planned session and has nothing measurable (no heart rate, no distance) takes the planned load of that session. ## Planned Load Score Planned sessions in your training plan carry a planned Load Score. YOUB computes it from the workout structure (each step's duration and target) and your current zones: - Cycling from power targets relative to your FTP. - Running from pace targets, expressed relative to your threshold speed. - Cross-country skiing from heart-rate targets. - Swimming from pace targets relative to your Critical Swim Speed (CSS), with heart-rate targets as the fallback; a swim step without a target counts as steady aerobic swimming, about nine seconds per 100 m slower than your CSS. - Strength from the prescribed sets and their effort (RPE or percentage of your one-rep max). A planned swim uses the CSS you set under **Settings > Biometric Data**; without one, YOUB prices it at a default CSS of 1:50 per 100 m, so set your CSS for a planned swim load that fits you. A swim session without a workout structure carries no planned Load Score. Because the planned load is computed from your current zones, it updates automatically when your FTP or threshold pace changes: the same workout represents a different training stress once your threshold improves. The planned Load Scores drive the forecast part of the Fitness chart. ## Related - [Fitness, Fatigue and Form](https://youb.app/en/docs/fitness-fatigue-form.md): how Load Scores add up to Fitness base, Recent load and Freshness. - [Automatic Threshold Detection](https://youb.app/en/docs/threshold-detection.md): where the FTP and threshold pace behind the load come from. - [AI endurance coach](https://youb.app/en/ai-endurance-coach/): how the coach uses your training load to plan. - [Garmin AI coach](https://youb.app/en/garmin-ai-coach/): how Garmin activities reach YOUB. - [FAQ](https://youb.app/en/faq/): short answers to common questions. --- # 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. Source: https://youb.app/en/docs/fitness-fatigue-form/ · Last reviewed 2026-10-14 YOUB turns the Load Scores of your activities into three curves. **Fitness base** is your long-term training load, averaged over about 42 days. **Recent load** is your short-term training load, averaged over about a week. **Freshness** is Fitness base minus Recent load: positive when you are rested relative to your fitness, negative when recent training outweighs it. The curves appear once you have seven days with a training load, and they continue into the future as a forecast built from the sessions in your plan. How a single activity gets its Load Score is explained in [How YOUB Calculates Training Load](https://youb.app/en/docs/training-load.md). ## App Names and Common Terms The three metrics have different names in other training tools. In the YOUB app they are called: | In the app | Also known as | |------------|---------------| | **Fitness base** | Fitness, CTL (Chronic Training Load) | | **Recent load** | Fatigue, ATL (Acute Training Load) | | **Freshness** | Form, TSB (Training Stress Balance) | The coach understands both sets of names, so you can ask about "CTL" or "Fitness base" alike. ## Where to Find Fitness, Fatigue and Form The metrics live in the **Training status** bar at the top of the home screen, which shows your current Fitness base at a glance. Opening it shows Fitness base, Recent load and Freshness, a **Fitness & load** chart, a **Freshness** chart, your **Weekly distance**, this week's plan progress and the latest adaptation the coach made to your plan. In the expanded view you can move along the chart to see the values for a specific day. ## Fitness Base (CTL) Fitness base is your long-term training base. YOUB calculates it as a weighted average of your daily Load Scores over roughly the last 42 days, in which recent days count a little more than older ones. Fitness base rises slowly through weeks of consistent training and decays gradually when you train less or rest. A higher Fitness base means your body is used to handling more training. ## Recent Load (ATL) Recent load is your short-term training load. YOUB calculates it the same way as Fitness base, but over roughly the last seven days, so Recent load reacts quickly: a hard training block lifts it within days, and a few easy or rest days bring it back down. ## Freshness (TSB) Freshness is the balance between the two: Fitness base minus Recent load. - **Positive Freshness** means your recent training is lighter than your long-term base. You are rested relative to your fitness. - **Negative Freshness** means your recent training is heavier than your long-term base. You are carrying fatigue from building fitness. - **Freshness near zero** means your recent training matches your long-term base. ## How to Read the Numbers The direction of the curves says more than any single value: - **Rising Fitness base with moderately negative Freshness** is the typical picture of a productive training block. - **Deeply negative Freshness that keeps falling** means fatigue is piling up faster than your base grows. Easier days or a rest day let your body absorb the work. - **Freshness turning positive after a lighter phase** is what a taper before a race aims for: your base stays high while the fatigue drops. - **Rest days** lower both Fitness base and Recent load, Recent load much faster. A rest day lets your body absorb the training you have already done. What counts as "deeply negative" differs between athletes and depends on your Fitness base, so compare your Freshness with your own history rather than with someone else's. The coach can read the curves with you and explain them in the context of your plan. ## Which Activities Count Only activities with a Load Score feed the three curves. An activity without one (for example a session with no power, pace or heart rate data, or a sport that is analysed without a Load Score) still appears in your training log and weekly totals, but it does not move Fitness base, Recent load or Freshness. When the same workout arrives from more than one connected app, YOUB counts it once. All activities of a day are added up into that day's load. ## When the Fitness Chart Appears Fitness base, Recent load and Freshness appear once you have at least seven days with a training load. With less data the numbers would be misleadingly low. When the seventh day arrives, YOUB starts the curves from the average daily load of those first days, so they begin at a realistic level instead of climbing up from zero. YOUB looks back about six months to build the curves. Until the chart appears, your activities are still shown in the app; only the long-term load curves are hidden. ## Fitness Forecast The Fitness chart continues past today as a forecast. YOUB takes your current Fitness base and Recent load and projects them forward day by day using the planned Load Scores of the sessions in your plan (how planned load is computed is described in [How YOUB Calculates Training Load](https://youb.app/en/docs/training-load.md#planned-load-score)). Days without planned sessions count as rest days. A planned session YOUB cannot put a load on, such as a session without a workout structure, stays on your plan but counts as zero load in the forecast. Planned swim sessions count with the load YOUB computes from your Critical Swim Speed (see [How YOUB Calculates Training Load](https://youb.app/en/docs/training-load.md#planned-load-score)). The forecast lets you: - See whether your plan builds Fitness base at a sustainable rate. - Check that Freshness will be positive on the day of a target race. - See how Freshness is projected to change through a hard block or a taper. ## Trying Different Scenarios To try a different scenario, such as an extra rest day or a bigger week, ask the coach in the chat. The coach reads the projected Fitness base, Recent load and Freshness of your current plan, can change the plan accordingly, and the forecast then follows the changed sessions. ## Related - [How YOUB Calculates Training Load](https://youb.app/en/docs/training-load.md): how each activity and planned session gets its Load Score. - [Automatic Threshold Detection](https://youb.app/en/docs/threshold-detection.md): the FTP and threshold pace your load is measured against. - [AI endurance coach](https://youb.app/en/ai-endurance-coach/): how the coach plans around your fitness. - [Training plan based on HRV](https://youb.app/en/training-plan-based-on-hrv/): how daily recovery data shapes your plan alongside training load. - [FAQ](https://youb.app/en/faq/): short answers to common questions. --- # 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. Source: https://youb.app/en/docs/threshold-detection/ · Last reviewed 2026-10-14 YOUB automatically estimates two of your key performance markers from your everyday training: your cycling FTP (Functional Threshold Power) and your running threshold pace. No test protocol is required: the estimates come from the hard efforts in the rides and runs you already record with your connected wearable over the last 42 days. A value you set yourself always takes priority, and a detected value drives your training zones and the Load Score of your sessions only when it is confident enough. ## What gets detected | Metric | Sport | What it means | |--------|-------|---------------| | **FTP** | Cycling | The highest power output you can sustain for roughly one hour, in watts. Drives your power zones. | | **Threshold pace** | Running | The fastest pace you can hold for roughly one hour. Drives your running pace zones. | ## How detection works 1. **Best-efforts window.** YOUB looks at your last 42 days of cycling (for FTP) or running (for threshold pace) and picks your best sustained effort for several diagnostic durations between 3 and 20 minutes. For running, only runs that were clearly hard efforts count, so an easy run or a hike recorded as a run cannot set your threshold pace, and a running detection needs an effort of about 20 minutes. 2. **Model fit.** A critical-power model is fitted to those best efforts. The model describes how your sustainable output declines with duration, and your threshold is derived from it. When there is not enough data for a reliable model fit, a simpler estimate based on your best long effort is used instead. 3. **Calibration.** Everyday training rarely contains truly maximal efforts, which would make the raw estimate too low. The estimate is therefore calibrated upward slightly, based on how much training data the window contains, and checked against physiological plausibility bounds. When the window holds an all-out effort such as a race, the cycling estimate is used as it is. 4. **Confidence.** Every detection is stored with a confidence score. It reflects how much recent training data supported the estimate. A detection only becomes active when its confidence is high enough. A less confident detection is still shown in the app as an estimate, but it does not drive your zones. A new detection can happen after any activity that contains a meaningful hard effort. Because the window always covers the most recent 42 days, the detected value tracks your current fitness: it can go up after a strong block, and down when your first hard efforts after a long break come in below it. Easy rides do not change the number. A long endurance session carries no information about your threshold in either direction, so it neither raises nor lowers the detected value. The value only moves when you ride a hard effort: up when it beats your recent best, down only when a real effort comes in under it. It does not drop just because your last hard ride is more than six weeks old. ## Detected vs. manual values - **A manually entered value always wins.** If you set your FTP or threshold pace yourself (in the app under **Settings > Biometric Data**, tap the metric and switch on **Set manually**), the coach and all zone calculations use your value, and the automatic detection is only kept for comparison. - **If you have not set a value manually**, a sufficiently confident detection becomes your effective threshold and drives your training zones automatically. - You can clear your manual value at any time to fall back to the automatic detection: switch **Set manually** off and confirm **Discard manual value**. ## Seeing the detection in the app Under **Settings > Biometric Data**, tap FTP or threshold pace to see the value you are currently training on, where it comes from (for example "Detected from your activities" with its confidence), and how it has moved over time. For a detected value you can open the effort behind it: the power or pace, how many minutes it lasted, and the session it came from. ## Asking the coach about it The coach can show you the evidence behind a detected value: the best efforts it was based on, when it was detected, which estimation method was used, how confident the estimate is, and how the value has developed over time. Just ask something like "Where does my FTP come from?" or "Can I trust my detected threshold pace?". If a detection looks off to you, tell the coach: a single unusual activity (bad GPS, a mislabeled workout) can distort the window, and the coach can help you judge whether the value is plausible or whether setting a manual value is the better choice. ## Related - [How YOUB Calculates Training Load](https://youb.app/en/docs/training-load.md): how your FTP and threshold pace turn sessions into Load Scores. - [Fitness, Fatigue and Form](https://youb.app/en/docs/fitness-fatigue-form.md): how those Load Scores build your Fitness base and Freshness. - [AI endurance coach](https://youb.app/en/ai-endurance-coach/): how the coach plans with your thresholds. - [Garmin AI coach](https://youb.app/en/garmin-ai-coach/): connecting the watch whose rides and runs feed the detection. - [FAQ](https://youb.app/en/faq/): short answers to common questions. --- # 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. Source: https://youb.app/en/docs/charts-and-dashboards/ · Last reviewed 2026-10-24 The **Metrics** screen is your dashboard of charts over your whole training history. It starts with standard charts that appear once your data supports them and grows with the charts you ask the coach for. Each chart stays live as new data arrives. ## The Metrics Screen You find Metrics in the Diagnostics area of the app. Every chart shows when it was last computed, and one chart can be pinned as the opener at the top. The charts of a single workout (heart rate, power, pace over the session) live on that activity's detail screen in your training log, not here. ## Standard Charts A standard chart is switched on for you as soon as your data would show something on it: - **Interval session power progression**: the mean power of your work intervals, session by session, for cycling sessions with a classic interval structure. - **Best 10-min power at a given heart rate**: per month, the best 10-minute power you held while your heart rate stayed within a set band. - **Resting heart rate after training**: your resting heart rate day by day, grouped by how hard the day before was. - **Weighted power per kilo**: the weighted power of each ride divided by your body weight at the time, from your weigh-ins. - **FTP over time**: every change of your functional threshold power and who set it. ## Charts the Coach Builds for You Ask for a chart in a sentence and the coach builds it: "Show me my best 20-minute power per month, only rides under 20 °C", "my weekly running distance this year against last year", "resting heart rate over the last eight weeks". The coach checks the numbers first, then creates the chart with a title in your language and a one-line caption stating the rule it uses. A chart plots one measure; a request that mixes two, say pace and heart rate, becomes two charts. Series can be split by sport, year or session type, as bars per week or month or as a line over time. The numbers a chart depends on, such as a heart-rate band or a minimum duration, stay adjustable: ask the coach to widen the band, change the period or rename the chart and it is updated in place. A question that does not ask for a chart is answered with numbers in the chat, from the same data. ## Which Data - **Workouts**: every recorded activity with its analysis (duration, distance, power, heart rate, Load Score, temperature, session structure), the detected intervals and pauses, and the second-by-second recording. - **Health**: per day your sleep, overnight HRV, resting heart rate, stress, Body Battery and steps as your wearable delivers them, plus your weigh-ins. - **Thresholds and goals**: every change of your FTP, threshold heart rate and threshold pace, and your race and metric goals, so a chart can carry a target line and a race-day marker. A workout that arrives from two connected sources counts once. ## Refresh Charts are recomputed when a new activity is analysed, when sleep or body data arrives, when a threshold changes or when you edit your profile; a nightly run catches up anything missed. A new chart is ready within seconds to a minute. ## Managing Charts A chart the coach creates or changes appears as a card in the chat and on the Metrics screen. There you can pin it as the opener, rename it by tapping its title, share it or delete it. Deleting a coach-built chart removes it; deleting a standard chart switches it off for you, and asking the coach for it again brings it back. You can also ask the coach to adapt, remove or hide a chart. --- # 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. Source: https://youb.app/en/docs/pricing/ · Last reviewed 2026-10-14 Everything in YOUB except talking to the coach is free, with no payment method and no time limit. The coach subscription covers the conversations with the coach. Every new account starts with free coach access, and the free trial lasts up to 4 weeks, depending on usage. No payment method is needed to start. There is one subscription tier, billed monthly or yearly. Current prices are on the [pricing page](https://youb.app/en/pricing/). ## What Is Free These features are part of every YOUB account from the day it is created, with no subscription, no trial and no payment method: - Training plans and the sessions in them, including editing and rescheduling - Race goals and your race calendar - Activity upload and analysis, including automatic threshold detection - Wearable connections and the sleep, recovery and daily data they bring in - Calendar sync, so your appointments sit next to your training - Structured workouts sent to your watch or bike computer - The connection between YOUB and your own AI assistant When the free coach access ends, all of these keep working. ## What the Subscription Adds The coach subscription covers the conversations with the coach: - Chat with the coach in the app, including voice messages and files you send in the chat - Coaching over WhatsApp - The messages the coach sends on its own: the morning check-in, the message after a recorded activity and the weekly reflection There is a single subscription tier. Every subscriber gets the same coach; the monthly and yearly plans differ only in billing interval and price. ## The Free Trial Every new account can talk to the coach for free, in the app and over WhatsApp, without entering a payment method. The free trial lasts up to 4 weeks, depending on usage. The coach cannot see when the free coach access of your account ends; the app shows your coach access under **Settings > Subscription**. When the free coach access ends, the coach conversations pause until you subscribe. Your plan, your analysis, your wearables and your calendar sync keep working. ## Choosing a Plan and Subscribing You can subscribe in the app under **Settings > Subscription**, or with the **Activate your coach** button the chat shows when you have no active coach access. There is a monthly plan and a yearly plan. The yearly plan bills once a year and costs less per month; the monthly plan bills every month. Current prices are on the [pricing page](https://youb.app/en/pricing/), and the checkout screen shows the exact price for your account before you confirm. How the purchase runs depends on where you subscribe: | Where you subscribe | How you pay | |---------------------|-------------| | iPhone or iPad app | In-app purchase through the App Store, billed to your Apple account | | Android app | Secure Stripe checkout page, paid by card | | Web (my.youb.app) | Secure Stripe checkout page, paid by card | Subscriptions renew automatically until you cancel them. On iPhone, **Restore purchases** under **Settings > Subscription** brings back an earlier App Store purchase. ## Partner Codes A partner code from a club or coach can give you a partner price on the coach subscription. Enter the code under **Settings > Subscription > Partner code** and tap **Apply code**, or tap **Have a partner code?** on the subscribe screen. The partner price is applied at checkout; the checkout page itself has no code field. An account is linked to one partner code at a time. Under **Partner code linked** you can **Change code** or **Remove** it. A running subscription keeps its price either way; a new code applies to your next subscription. ## When a Subscription Ends When a subscription is cancelled or lapses, the coach conversations stop: chat in the app, coaching over WhatsApp and the messages the coach sends on its own. Everything else keeps working: your plan and its sessions, race goals, activity analysis, wearable connections, calendar sync and workouts on your watch. Nothing is deleted when a subscription ends. Your account, history and settings stay as they are, and subscribing again brings the coach back with what it knows about your training so far. ## Managing or Cancelling a Subscription A subscription can be cancelled at any time. Coach access continues until the end of the period already paid for. Open **Settings > Subscription** and tap **Manage subscription**. Where it leads depends on who bills the subscription, not on the device you hold: - **App Store subscription**: opens Apple's subscription management. You can also manage it on your iPhone or iPad under Settings > your name > Subscriptions. An App Store subscription can only be managed there. - **Stripe subscription** (bought on Android or on the web): opens the billing portal, where you update your payment method, view invoices or cancel. To move a Stripe subscription between monthly and yearly, write to support@youb.app. The coach cannot cancel a subscription, change a plan, or see or change payment details. For billing questions the portal does not answer, write to support@youb.app. ## Common Questions **What does YOUB cost?** Everything except the coach conversations is free. The coach subscription is billed monthly or yearly; current prices are on the [pricing page](https://youb.app/en/pricing/), and the checkout screen shows the exact price for your account. **Do I need a payment method to try the coach?** No. Every new account starts with free coach access without one. **How long is the free trial?** Up to 4 weeks, depending on usage. **What can I use without paying?** Training plans and sessions, race goals, activity upload and analysis, wearables, calendar sync, workouts on your watch and the connection to your own AI assistant. **Does deleting my account cancel my subscription?** No. Cancel the subscription first, in Apple's subscription settings or in the billing portal, then delete the account (see [Your Data, Privacy and Deletion](https://youb.app/en/docs/privacy-and-data.md#deleting-your-account)). **What happens to my data if I cancel?** Your data stays and everything outside the coach conversations keeps working. You can subscribe again later and continue where you left off. ## Related - [How YOUB Works](https://youb.app/en/docs/how-youb-works.md): the coaching loop and what the coach does. - [Your Data, Privacy and Deletion](https://youb.app/en/docs/privacy-and-data.md): what YOUB stores and how to delete your account. - [Pricing](https://youb.app/en/pricing/): current prices for the coach subscription. - [FAQ](https://youb.app/en/faq/): short answers to common questions. --- # 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. Source: https://youb.app/en/docs/privacy-and-data/ · Last reviewed 2026-10-20 YOUB reads the training and health data of the devices and apps you connect, plus the calendars you connect, so the coach can plan around your real training and your week. YOUB writes back only what delivers your plan and your own recordings: planned workouts to supported watches and bike computers, your sessions to a separate YOUB Training calendar, and on Strava the workouts you record with the YOUB app and an optional activity description. Your account and training data are stored in the EU. You can disconnect any provider at any time and delete your account in the app. This page describes what YOUB does in practice; the legal text is the [Privacy Policy](https://youb.app/en/privacy-policy/). ## What YOUB Reads From Your Devices and Apps When you connect a wearable or training app, YOUB reads your recorded activities and, where the device provides them, your sleep, heart-rate variability (HRV), resting heart rate and recovery or readiness scores. Some providers add more: Garmin and COROS deliver all-day stress, Withings delivers weight and body composition, Hevy delivers strength sets, reps and weights, and Whoop and Oura deliver their own recovery and readiness scores. YOUB also reads basic profile details the provider shares, so the connection belongs to the right account. What each provider brings in, and how much past history is imported on connect, is listed in [Supported Wearables and Apps](https://youb.app/en/docs/wearables.md#supported-providers). Without a connected provider, YOUB holds only what you enter yourself: your profile, the workouts you describe to the coach and the files you send in the chat. ## What YOUB Writes YOUB writes to a connected provider only to deliver your plan and your recordings: - **Garmin, COROS, Wahoo, Suunto and the Hammerhead Karoo** receive your planned sessions as structured workouts (see [Planned Workouts on Your Watch](https://youb.app/en/docs/workout-export.md)). - **Intervals.icu** receives your planned sessions on its calendar only when you switch on **Send planned workouts** on its card under **Settings > Wearables**. - **Hammerhead Karoo** also receives your training zones, FTP, maximum and resting heart rate and weight, so the Karoo's screens match your YOUB zones. This happens only if you allowed it on Hammerhead's consent screen. - **Strava** receives the runs, walks and rides you record with the YOUB app, shortly after you finish them, for every connected Strava account. When a connected watch has already delivered the same session, YOUB does not upload its own copy. With **Trained by YOUB** switched on in the Strava entry under **Settings > Wearables**, new Strava activities also get a description. YOUB does not change your Strava activities otherwise. YOUB does not write to Apple Health, Polar, Whoop, Oura, Withings, Hevy or Rouvy. ## Calendars ### Google Calendar With Google Calendar connected, YOUB reads the events in your calendars so the coach can plan sessions around your appointments. For your training, YOUB creates its own calendar named **YOUB Training** in your Google account and writes your sessions only there. YOUB never writes into your other calendars. If you move a session in the YOUB Training calendar or change its length, the change comes back to your plan (see Calendar). Disconnecting Google Calendar under **Settings > Calendar** deletes the YOUB Training calendar from your Google account, withdraws YOUB's access, and deletes the calendar events YOUB had stored. ### Apple Calendar Apple Calendar is read on your iPhone, one way only. YOUB reads the appointments of the next 45 days and never creates, changes or deletes anything in Apple Calendar. Disconnecting Apple Calendar under **Settings > Calendar** stops the sync and deletes every appointment YOUB had stored, titles and notes included. ## Disconnecting a Provider Tap **Disconnect** next to the provider under **Settings > Wearables** and confirm. YOUB's access to the provider ends. The activities and health data already synced stay in YOUB, so your training history and load curves remain complete. - **Apple Health** works differently: disconnecting Apple Health always deletes the Apple Health data YOUB has stored for you. - **Deleting a provider's synced data**: to have the data of one provider removed while keeping your account, write to support@youb.app and name the provider. What happens to planned workouts on the device after a disconnect is described in [Supported Wearables and Apps](https://youb.app/en/docs/wearables.md#disconnecting-a-wearable). ## Deleting Your Account ### Before You Delete Deleting your account does not cancel a subscription. Cancel the subscription first: in Apple's subscription settings for an App Store subscription, or in the billing portal under **Settings > Subscription > Manage subscription** for a subscription bought on Android or the web (see [Pricing, Free Trial and Subscription](https://youb.app/en/docs/pricing.md#managing-or-cancelling-a-subscription)). ### How to Delete Your Account Open **Settings**, tap **Delete account**, type the confirmation word and tap **Delete my account**. Deletion is immediate and cannot be undone. ### What Is Deleted Account deletion removes your training plan and sessions, race goals, activities and their analysis, health and sleep data, calendar data, chat history and everything the coach remembers about you, along with your password, phone number and every provider connection. Connected providers are disconnected; Garmin and Suunto are also told to stop sending your data. Your address is removed from YOUB's newsletter list. ### What Is Kept - **Sign-in identifiers**: a minimal record of your email address and the sign-in accounts linked to it (Apple or Google). This record exists so that a deleted account cannot start a new free trial. You can sign up again with the same address; the new account starts without a free trial. - **Billing records**: subscription and payment records are kept as required by tax law, for 7 years. - **Feedback**: feedback you submitted in the app stays, anonymised and no longer linked to any account. ## Where Your Data Is Stored Your account, training and health data, and the files you upload are stored in the EU. Product analytics run in the EU as well. Some processing for the coach's replies can take place outside the EU under the safeguards described in the [Privacy Policy](https://youb.app/en/privacy-policy/). The AI providers YOUB uses are contractually bound not to train their own models on the data YOUB sends them. ## What the Coach Knows and Does Not Know The coach sees your training plan and sessions, your activities and their analysis, your sleep and recovery data, the appointments in your connected calendars, and what you tell it in the chat or over WhatsApp. It remembers what matters for your training across conversations. The coach does not see your payment details, your price, your invoices or your plan, and it cannot see other athletes' data. The coach is a training coach, not a doctor. It does not diagnose illness or injury; for medical questions, see a doctor. ## Questions For questions about your data, a copy of it, or its deletion, write to support@youb.app. YOUB is operated by YOUB FlexCo, Peter-Behrens-Platz 10, 4020 Linz, Austria. ## Related - [Supported Wearables and Apps](https://youb.app/en/docs/wearables.md): which providers connect and what they bring in. - [Pricing, Free Trial and Subscription](https://youb.app/en/docs/pricing.md): how to cancel a subscription before deleting your account. - [How YOUB Works](https://youb.app/en/docs/how-youb-works.md): how your data feeds the coaching loop. - [Privacy Policy](https://youb.app/en/privacy-policy/): the legal text on data processing. - [Legal notice](https://youb.app/en/legal-notice/): company details of YOUB FlexCo.