1. Why Accuracy Matters

The AI automatically adjusts the volume, intensity, frequency, and type of session based on your input. The more realistic and updated your data is, the more relevant your training plan will be.

2. Data to Provide

• Profile / Constants: age, weight, equipment (e.g. indoor trainer), goals, number of weekly sessions per sport, preferred time slots per discipline — provide at the beginning or when updated
• Session Data: load, repetitions, difficulty — after each session
• Daily Condition: perceived form, stress, sleep, HRV — before the session
• Post-session Feedback: sensations, pain and injuries, perceived form — immediately after

3. Feedback Scales

3.1 Perceived Form / Energy (1–10)

• 10: Exceptional form, maximum energy
• 6–9: Good form, ready for intense training
• 3–5: Moderate form, focus on endurance or recovery
• 0–2: Very tired, rest recommended

3.2 Fatigue / Stress (1–10)

• 1: Fully rested
• 5: Normal
• 8: Very tired or stressed
• 10: Overtraining risk

3.3 Pain / Injury Severity (1–10)

• 1–4 (minor injury): training with adjustments possible
• 5–7 (moderate injury): session modified or cancelled if affected area is involved
• 8–10 (serious injury): sessions automatically cancelled

3.4 Sleep (1–10)

• 10: Perfect night, deep and restorative sleep
• 6–9: Decent sleep with enough rest
• 3–5: Average night, frequent awakenings or difficulty falling asleep
• 0–2: Very poor sleep, tired upon waking
• Low sleep scores will lead the AI to suggest rest or lower-intensity sessions.

4. How AI Uses Your Data

• High form + low stress → faster progression
• High fatigue or stress → lighter or technical sessions
• Pain rated 3–4 → adapted exercises
• Pain ≥ 5 → session cancelled or replaced
• AI also considers: level, gender, menstrual cycle, weather, injury locations

5. Best Practices

• Use consistent references: 6–7 for an average day
• Fill in data right after the session
• Correct mistakes promptly
• Unreported injuries can cause inappropriate sessions
• Be specific about injury location — the AI adapts accordingly

6. Practical Examples

• Knee pain 3/10: session maintained, no intervals
• Ankle injury 6/10: run cancelled, replaced with swim or rest
• Form 2/10 + stress 8/10: AI recommends rest or light session
• Shoulder pain 2/10: overhead movements removed
• Form 8/10, stress 2/10: slight intensity increase planned

🧠 The AI Goes Further

The AI also considers: your level, gender, menstrual cycle, daily weather, and injury locations.

7. FAQ

What if I forget to log a session?

You can log it retroactively. The AI will otherwise assume training stagnated.

Can I correct a mistake?

Yes, always better to update with correct data. The AI adjusts in real time.

What if I don’t know my exact weight or equipment?

Estimate it or leave it blank. The AI will use performance trends instead.