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TriCoo is a coach that can do the maths. It takes your training, turns it into numbers you can read, builds the next few weeks out of them, and checks every day whether things went as intended — and whether it's time to ease off.

What sets it apart from a plan in a spreadsheet is that nothing here happens silently. Every decision has a reason, and you're entitled to know it. That's what this guide is for.

What you need to start#

Three things, and each takes minutes.

Tell us about yourself and your goal. Your age, your experience, what you're training for and how many hours a week you're willing to train. That time is then laid out across the days of the week: each day has its own ceiling, and the sum across the days is your weekly volume — nobody asks you about hours a second time.

Fill in the short health questionnaire. A few questions about whether there's any reason training shouldn't be given to you before you speak to a doctor. This isn't a medical examination and isn't a diagnosis — it's a filter: from your answers the platform decides whether to build a plan now or to suggest you see a doctor first. More on this in Safety and where medicine begins.

Connect a source of training data — if you want to. The platform works everything out itself, so connecting Strava or intervals.icu is a convenience, not a condition. You can log sessions by hand: the sport, the duration and an effort rating are enough to get everything working.

The loop it all runs on#

From there, your training lives in the same loop, over and over.

Data. A session arrives in the platform — from a connected service, as a file, or typed in by hand.

Load. Every session becomes one load score: the longer and the harder, the higher. Swim, bike and run are measured on a single scale and add up into one pile of fatigue. How exactly — see Load.

State. Those scores build three lines: fitness — what you've banked, fatigue — what hasn't cleared yet, and form — how fresh you are today. Muscle fatigue is tracked separately: your heart can be rested while your legs are not.

Plan. Knowing your background, your goal and the time you have, the platform lays out the weeks: the foundation, the build blocks, the deload weeks and the taper into your main race. A beginner's first weeks stay easy: intensity comes as a ladder — first a short tempo touch, and threshold work opens only after two completed tempo sessions.

Comparison. Every completed session is matched against the planned one: done as intended, harder, easier, or not done at all.

Adjustment. If life goes off script, the platform offers to reshuffle the coming days — in one tap, showing you what it is now and what it would become. And one detail matters here: ordinary changes are only proposed, you decide. The only things that apply themselves are hard safety rules.

A second loop runs every morning: the readiness traffic light answers the question “push today or go easy?”. It looks at heart rate variability, resting heart rate, sleep and your answers in a short check-in — and it never passes off not knowing as “all good”.

Three principles everything rests on#

We do the maths ourselves. The plan, thresholds, load, form and readiness all live here. External services deliver raw data and give you somewhere to cross-check, but they don't interfere with the calculation. If an external service drops out, your training carries on.

We lean towards undertraining. In doubt, the platform picks the easier option and backs off sooner. There's no coach standing beside you on a Wednesday to take one look and say “today we rest” — the platform takes that caution on itself. A spare rest day costs incomparably less than overtraining or training through illness.

We explain. Every decision keeps its reason on record: which rule fired, and on which numbers. If something in the plan looks odd, the answer is findable — in the session card, in the week's review, or here in this guide.

What the platform doesn't do#

It doesn't diagnose, it doesn't judge your health and it doesn't replace a doctor. Fitness, fatigue and form are tools for planning training, not medical readings.

It doesn't promise you a finish time: there's no honest way yet to work one out from amateur data, and a pretty number you can't trust is worse than no number at all. What we show instead is in Durability and forecasts.

And it doesn't stay quiet where it isn't sure. While data is thin you'll see a calibrating status, a grey traffic light and a note beside your threshold — that's honesty, not a fault.

Where to read next#

If you want to understand the numbers, start with Load and Fitness, fatigue and form.

If you're curious where the schedule comes from, read How the plan is built.

If what happens to your data is on your mind, read Privacy and the AI coach.