Everything under the hood

Have natural conversations about your training with an AI coach powered by DeepSeek-V3 via Azure AI Foundry. The coach is grounded in expert triathlon knowledge from Joe Friel's Triathlete's Training Bible and understands your specific training context.

• Contextual awareness of your recent workouts, metrics, and goals
• Coaching memory that remembers race goals, injuries, and preferences
• Athlete profile built through natural conversation
• Pin activities to chat messages for focused session analysis
• Save and reuse favourite coaching questions
• Rule-based fallback when AI is unavailable
• Three coaching styles: Direct, Balanced, and Motivational

Visualise your training load, fitness, and fatigue at a glance. The dashboard computes CTL, ATL, TSB, and ACWR from your workout history so you can monitor readiness and avoid overtraining.

• Chronic Training Load (CTL), Acute Training Load (ATL), Training Stress Balance (TSB)
• Acute-to-Chronic Workload Ratio (ACWR) with colour-coded risk zones
• CoachCorner daily briefing — AI-generated training observation on the dashboard
• TSS estimation from heart rate and power — full training load metrics without Strava Premium
• Volume breakdown by discipline (swim/bike/run)
• Heart rate zone distribution and performance trends
• Weekly volume charts with training load overlay

Generate a comprehensive coaching report you can download, print, or share. The report combines your real training data with AI-powered analysis to give you a complete picture of your current training state.

• Athlete snapshot with key performance metrics
• Training load summary with CTL/ATL/TSB/ACWR
• Week-by-week volume breakdown (sessions, hours, distance, TSS)
• Key session highlights — top sessions ranked by training load
• Race readiness snapshot with CTL/TSB-based assessment
• AI-generated progress review, strengths, and improvement areas
• Suggested key sessions — AI-prescribed workouts with specific targets
• Goal and race review with countdown timers
• Health and recovery snapshot
• Generated client-side — your data never leaves the browser

View and plan your training week on a visual calendar. Mark workouts as complete with RPE ratings and notes that feed into your coaching context.

• Weekly view with planned and completed workouts
• Workout completion with RPE (1–5) and notes
• Integrated chat sidebar for coaching while reviewing your plan
• AI-generated training plans placed directly on the calendar

TRI-HARDER remembers your goals, injuries, fitness level, and preferences across sessions. This persistent memory means the AI coach gets better at helping you over time.

• Automatically extracts and stores coaching-relevant information
• Persists to Azure Table Storage when connected via Strava
• Syncs across devices (with Strava authentication)
• Memory check-ins — inline prompts to confirm or dismiss stale stored facts
• Auto-compaction when memory grows large, plus manual compact action in Settings
• Can be cleared at any time from Settings

Connect your training platform in one click. TRI-HARDER imports your workout history automatically and keeps your data fresh.

• Strava OAuth2 with automatic token refresh
• intervals.icu via OAuth or API key
• Fetches up to 6 months (180 days) of Strava training history
• Works without Strava Premium — training load estimated from HR and power
• Activities page with session details

Each time you open TRI-HARDER, the AI coach proactively analyses your recent training and delivers a short observation — like having a coach greet you with insight, not a blank screen.

• Proactive training observation on every session start
• Rotating check-in greetings based on day of week
• ACWR overtraining-risk alert when workload ratio goes out of range
• Discipline-gap nudge when a sport is underrepresented relative to your focus
• Race-week briefing in the 7 days before a scheduled race
• Previous sessions automatically archived (up to 20)
• Conversation history browser to review past sessions

Map out your entire season on a structured plan page. Define training phases, milestones, and target races — and see exactly where you are in your periodization cycle.

• Season timeline with colour-coded phase bars and a 'Today' marker
• Phase cards showing focus, volume targets, and key sessions per phase
• Milestone list grouped by target race, sorted chronologically
• AI-generated training plans placed directly on the calendar
• Race countdown shown in the nav header when a race is within 90 days

A built-in guide to the Essential 6 strength exercises for triathletes, grounded in sport-specific coaching principles. Helps you build durability and injury resistance without a gym programme.

• Essential 6 exercise cards with discipline-relevance tags (swim / bike / run)
• Each exercise includes: why it matters, default prescription, technique cue, regression, progression, and common mistake
• Filter by discipline to see the most relevant exercises for your focus
• Ask the AI coach about any exercise or generate a custom routine
• Guidance-only — does not count towards CTL/ATL to avoid inflating training load

Your training data stays private. The AI model key is kept server-side, there are no third-party analytics, and you control what gets stored.

• AI API key stays server-side (Azure Functions proxy)
• No third-party analytics or tracking
• Privacy modes: full persistence, session-only, or minimal
• Coaching memory can be cleared at any time
• Contractual no-training guarantee from Azure AI