Training Planner

The Training Planner is Stride AI's planning mode. It reads your training history, current fitness, recovery and calendar, then proposes sessions for you. You describe what you want in plain English, review what it suggests, and apply it to your calendar when you are happy.

Getting started#

Open Stride AI with the Ask Stride AI button at the top right of the web app, or the Ask Stride AI bar at the bottom of the iPhone and Android apps. It opens a chat. Before your first session, make sure:

• Your activity history has finished importing, so the AI can see your training patterns and current load.
• You have added your events, holidays and availability to your calendar, or are ready to tell the AI about them.

What the planner can do#

The planner can add, change, move and remove future sessions. It can also add events, rest days, holidays and notes to your calendar when a plan needs them.

It writes the workouts itself, built around your own thresholds and recent training, rather than only picking from a library. If you are on a team, it uses your team's workouts first and writes new ones only when nothing suitable exists. Ask it to use a particular library workout and it will.

Stride has no library of ready-made plans. Every plan is built for you from your goals, events and history, so ask for the block you want.

The planner changes your calendar when you ask it to. After each session, the AI insight tells you if it thinks a change is worth making, and you can ask the planner to make it.

Sports#

• Ride: structured workouts with power targets. Group rides and recovery spins can be planned as an open session with just a duration or distance.
• Run: every planned run comes with a structured workout, even an easy one, with pace targets. If you use imperial units, distances are written in miles.
• Swim: the whole session (warm-up, drills, main set, recoveries and cool-down) is written into the session's note rather than as steps for your watch.
• Strength: structured sessions with exercises, sets, reps and weights, based on the weights you lift. If it does not know your working weights, it asks first.

Progression#

The planner builds progressions from what you have actually done. It looks at how you executed recent sessions and makes the next ones harder when the evidence supports it. For cycling workouts it checks your W′ balance before suggesting a session, so repeated efforts stay realistic. Sessions your coach publishes from the team calendar are treated as fixed, and it will not move them unless you ask.

How proposals work#

Nothing changes on your calendar until you apply a proposal. After you send a request, the planner:

1. Looks at your data: training history, load, recovery and your calendar.
2. Builds the sessions, writing new workouts or using your team's where they fit.
3. Proposes the changes, with what will be added, changed or removed and each session's duration and Training Score.
4. Previews them on your calendar, so you can see the week or month with the changes highlighted.

Keep chatting to refine it, choose Apply to your calendar to add it, or Reject to throw it away. Each session it adds carries a short coaching note explaining why it is there and how to do it. The note is saved as a Stride AI note comment on the session, and you can reply to it like any other comment.

Memory#

Stride AI keeps notes about you between conversations: your goals, preferences, constraints and the training approach you have agreed. You can read and edit them at any time under Memory & Personalization in the menu at the top left of the Stride AI panel on the web, or Memory & Personalisation in the iPhone and Android apps. If something there is wrong, change it and the planner uses your version from then on.

Memory has a size limit. As it fills up the planner tidies older notes itself, so you should not need to manage it.

Example prompts#

Creating plans#

• "Schedule this week and next"
• "Plan the next 4 weeks of base training"
• "I have a sportive in 8 weeks"

Adjusting training#

• "Move tomorrow's ride to Thursday"
• "Make this week easier"
• "Swap my Tuesday and Wednesday workouts"

Recovery#

• "I've been ill, build me back up over a couple of weeks"
• "I need a recovery week"

Goals#

• "I'd like to improve my sprint"
• "Focus on endurance for the next month"
• "Add two strength sessions a week"

Working around life#

• "I'm working Tuesday and Wednesday this week, plan around it"
• "I'm away next weekend, no bike"

For coaches#

If you coach, choose who the chat is about before your first message: your own training, one of your athletes, or a whole team. A chat about a team is for analysis only and does not change anyone's calendar. A chat about an athlete does not read or change that athlete's private memory. AI use in your chats counts towards your own allowance, not your athlete's.

Current limitations#

• Swimming: swim sessions are written as text in the note, not as structured steps for your watch.
• Devices: the planner only proposes changes. Once you apply them, structured sessions are sent to your connected devices in the usual way, a few days ahead.
• Outside information: it cannot browse race calendars or websites. Add your event to the calendar, or describe it in the chat.
• Text only: the chat reads what you type. It cannot open photos, screenshots or files you paste in, so describe what they show, or upload activity files at Settings > Import.
• Courses: it cannot read your saved courses. Describe the route in your event's notes instead.
• Message length: one message can be up to 10,000 characters. Split longer notes into a few messages.