The AI coach: what to ask and what to request

The AI coach is someone to talk to inside TriCoo. It lives under AI coach in the menu. You write to it in plain words or speak to it, as you would to a person. It answers from your data, explains the platform's decisions and prepares changes to your plan.

What the coach does and does not do#

Everything the coach does you can also do by hand. Open the calendar, find the session, drag it, go into settings. With the coach the path is shorter. You write one sentence and it finds the rest.

It has four jobs.

• Answer from your data. What is in the plan, how a session went, what your form is, what your thresholds are.
• Explain. Why a session looks the way it does, where a load score came from, how the platform builds a week.
• Prepare plan changes. Remove, move, add, shorten, replace.
• Show the way. Where a setting or a screen lives. A button under the answer takes you there.

The coach cannot change the plan itself. It asks the platform, and the platform builds a proposal that shows what was and what will be. The change is applied only after you tap, and the server checks it once more.

The coach does not lift restrictions, does not diagnose and does not prescribe treatment. Its answer may be inaccurate and does not replace a doctor. It takes numbers from the platform and does not invent them. If an answer disagrees with what you see on a screen, trust the screen.

What the coach receives about you when you write to it is covered in Privacy and the AI coach.

How to write to it#

Open AI coach and type a message. You can write in English or in Russian.

You can speak. While the message field is empty, a microphone sits where the send button is. Hold it and talk, up to 30 seconds at a time. How you feel is better typed than spoken into the microphone.

You can start from a specific session. Its card has an Ask the coach button. The coach then already knows which session you mean, and you do not need to name the day.

If you do not know where to start, tap What to ask. It holds ready-made questions.

An answer arrives in a few seconds. A request to change the plan can take up to 20 seconds.

To be understood the first time, name the day: today, tomorrow, on Saturday. If the day has two sessions, name the sport. When something is missing, the coach asks. Answer briefly, for example on Saturday. You do not need to repeat the whole request.

What it works with#

The coach has a set of tools. It picks one itself from what you wrote.

Some tools only read.

• Review of a completed session. Duration, distance, intensity, how the load was calculated and how the session compared with the plan.
• Contents of a planned session. Warm-up, main set, intervals and repeats, cool-down, target paces, power and zones. For strength it is the exercises, sets, reps and weight.
• Plan against actual. How much load was planned for the week and how much was done. What was completed, what fell short, what was missed.
• The help centre. The coach looks for the answer in these articles and retells it in its own words. A button under the answer opens the article.
• The map of screens. The coach knows where things live in the app and puts a button under the answer.

Other tools prepare plan changes. Each one arrives as a proposal with buttons.

• Remove a session. One, on a specific day.
• Move a session to another day of the same week, or swap two days.
• Add an endurance session built from your words. A threshold test is added the same way.
• Edit a session. Duration, steps, number of repeats, intensity.
• Replace a session with another sport on the same day.
• Change the swim venue. A 25 m pool, a 50 m pool or open water.
• Add a strength session from your exercise set.
• Bundle several actions into one proposal. Up to five steps.
• Mark days as unavailable and rebuild the week around them.
• Clear a week entirely or drop one sport from it.
• Update a threshold with the number you gave.
• Recalculate the plan for the current and the next week.

Ask about the plan and sessions#

The coach answers in text from your plan. The numbers in the answer are the same as on the session card. You can write this.

• What do I have this week?
• What is tomorrow's session and what does it consist of?
• What pace should the main set be?
• Why is this session in the plan?
• Why is there so little running this week?
• Which pool is my swim in this week?

You can also ask about what is already done. A review shows what the load is made of and how the result differs from the plan. The weekly check says how much was done, how much was missed and what happened to the key session.

• Review my last session
• How was the load for yesterday's ride calculated?
• How close was I to the plan on Tuesday?
• How am I tracking against the plan this week?
• How did last week go?

Ask about your numbers#

The coach answers in words and numbers. For the colour of the day it retells the reason the platform calculated. The form chart itself is on the Fitness screen.

• How is my form right now?
• What are my current thresholds?
• Why is my day this colour today?
• When is my next race?

Ask for a plan change#

For a request like this the coach sends a proposal right in the conversation. It shows what was and what will be. The proposal has two buttons. One applies the change, the other is No thanks. Until you tap, the plan stays as it was.

If the platform sees a risk, it says so in the proposal. For example, that you are removing a key session of the week or that two hard sessions end up next to each other. The decision stays with you.

If the plan changed while the proposal was waiting, the proposal goes out of date and says so. Then ask the coach again. The coach cannot change the plan without your tap, even if you ask it to.

Sessions are added and edited in the current and the next week, and not on a past day.

Remove or move#

Moving works within one week. If a move is risky, the proposal names the risk and shows a calmer option.

• Remove tomorrow's session
• I will not train today
• Move tomorrow's session to the day after
• Shift the long one to Saturday
• Swap the sessions tomorrow and the day after

In one message you can ask for several removals and moves at once. You get one Plan changes proposal with numbered steps and an Apply all button. The steps apply together and in order, so a removed session no longer gets in the way of the next step. There can be up to five steps, and all days must be in one week.

• Remove tomorrow's ride and Saturday's run
• Cancel today's strength and move tomorrow's session to today
• Remove Wednesday's run and move the swim from Friday to Thursday

If you then remember one more action, just add it. The coach sends a new proposal with all the steps, and the earlier one stops being valid.

Add, shorten, replace#

The coach builds a new session from your words: warm-up, work, rest and cool-down. You can add a swim, a ride or a run. Intensity by zones is set when the threshold is confirmed. If there is no threshold, the coach asks you to name the effort by feel or to confirm the threshold first.

• Add an easy 40 minute run on Saturday
• Add a 1500 metre swim on Sunday
• Put a run on Friday: 5 times 4 minutes in zone 5
• Add a run threshold test on Saturday

A session already in the plan can be adjusted. The Session edit proposal shows the old steps next to the new ones. A second request in a row refers to the same session, so you do not need to name it again. Strength sessions and threshold tests are not edited this way.

• Shorten tomorrow's warm-up to 10 minutes
• And add the saved minutes to the main set
• Make tomorrow's session shorter, by about thirty minutes
• Make it six repeats instead of four
• Drop the cool-down

A session can be replaced with another sport. The Replace a session proposal has Before and After rows, the steps of the new session and how the week changes. The new session takes the same day and time. It may be shorter than the old one: the platform does not add that much of a different sport at once. If you are replacing a key session of the week, the proposal warns that the new one will not do its job.

• I have a ride tomorrow, can we swap it for a swim?
• Replace today's run with a ride

Busy days and trips#

For single days you get a proposal that shows which sessions go and where the rest move. A week can be cleared entirely, or one sport can be dropped from it.

• I cannot train on Saturday and Sunday
• Mark the whole of next week as unavailable
• I am on holiday, clear next week
• No swimming this week, please

Strength and the pool#

The platform works out exercises, sets and weight from your sets and equipment. The coach passes on only the day and the set. If you have several sets and did not name one, it asks which to use.

• Add strength on Thursday
• I want to go to the gym on Saturday
• Add a leg strength session the day after tomorrow
• Which exercises are in today's strength session?
• My calves are tired, which strength exercises load them?

The coach cannot yet move a strength session to another day or replace a single exercise in it. But it sees the exercises and the muscles they work, and it will tell you which of today's exercises load the tired area. The sets themselves are changed on the Strength exercises screen.

A swim can change venue. The platform rebuilds the session for the pool length or for open water, and you do not need to name the steps.

• Change the pool to 50 metres for my next swim
• I will swim in open water tomorrow

Thresholds and recalculation#

The coach takes the threshold number only from your words. It does not estimate or round it. The recalculation proposal shows what changes in the weeks. If recalculating changes nothing, the coach says so.

• Update my FTP, it is 255 watts now
• Set my run threshold to 4:45 per kilometre
• My CSS is now 1:55 per hundred
• Recalculate the plan

Tell it how you feel#

You can tell the coach that you are tired or short of sleep. If there is a session today, the platform builds a What to do with today's session proposal. It offers to ease the session, move it or remove it.

• I am very tired today
• I am falling asleep on my feet, what about the session?
• My legs are heavy after yesterday's run, what about the plan?

A message in the conversation changes neither the readiness light nor medical restrictions. Symptoms are logged with the I'm not feeling well button on the day card, and how you feel goes into the morning check-in.

If you write about chest pain, fainting or another warning sign, you get a text written in advance: stop the load and seek help. The platform sends it itself, without the language model. More in Safety and where medicine begins.

Find where things are#

The coach names the screen and puts a button under the answer. It does not change settings itself. Training days, notifications and your profile are yours to change, and it shows you where.

• Where are the plan settings?
• Where can I see my thresholds?
• How do I connect Strava?
• Which team am I in?
• Work out the pacing for my next race
• How do I add another race?

The coach does not calculate race pacing itself. The platform does, and it is on the Races screen.

Understand how the platform works#

The coach answers these from the help centre and adds a button to the article.

• How is the load score calculated?
• How does the platform build the plan?
• How does the readiness light work?
• How many carbs should I take on a long session?
• Which of my data does the AI coach see?
• How should I breathe in freestyle?

The last question in the list is a general one, about sport and not about the platform. The coach answers such a question from general knowledge. That is not a platform rule and not advice for you personally.

What the coach writes on its own#

The AI coach screen is also a feed. The platform writes there first when there is a reason.

• A proposal to adjust the plan, for example after a missed session or on a yellow light. How these work is covered in How the plan adapts to life.
• A reminder to check a threshold.
• The morning question about how you feel, if the check-in is on.
• A note about a missed session or a clear overshoot.
• The weekly review.

A notification arrives about new items in the feed, if you turned it on.

If the coach got it wrong#

Clarify in one message: name the day, the sport and exactly what you need. If the wrong proposal arrived, tap No thanks and ask again.

Under every answer there are two ratings, Good answer and Bad answer. We use the bad ratings to find where the coach went wrong.

If the conversation has grown too long, you can remove it with Clear. Only what is waiting for your answer stays in the feed.