Prompts to get the best out of your AI coach

Based on what I have done so far this week and how my training load is trending, suggest the rest of the week's sessions. Keep my next race in mind and flag anything I should skip if I am too fatigued.

I have a heavy work day tomorrow and only ~45 minutes available before 7am. Suggest the highest-value session I can do given my current training block.

Look at my last three weeks of training. Am I due for a recovery week? If yes, suggest a structure for it. If no, explain why I can keep loading.

Look at my most recent threshold or interval session. How did I execute it relative to the prescribed effort? What does the heart-rate or power data tell you about my fitness right now?

Look at my last two long endurance rides or runs. Calculate (or estimate) my pace-to-heart-rate decoupling. Is my aerobic engine improving?

I felt much worse than expected on my last session. Look at the numbers, my recent load, and any notes I logged. What is the most likely explanation?

My next race is coming up. Given my current fitness, recent race results, and the course profile (let me describe it if needed), suggest a pacing strategy for swim, bike, and run.

Build me a taper plan for the final 10–14 days before my next race. I want to arrive sharp but not flat. Include intensity sessions and total volume targets.

Honestly assess my readiness for my next A-race. What are my current strengths going in, and what are my biggest risk factors? Be direct.

Look at my CTL, ATL, TSB, and ACWR over the last six weeks. Am I in a healthy load progression, or am I trending toward overreaching? What should I change in the next 7 days?

I have a mild [calf / Achilles / lower back / knee] niggle. Adjust this week's training to keep aerobic stimulus while reducing the risk of it getting worse.

Yesterday I slept poorly (~5 hours). Should I keep today's planned session, modify it, or move it? Justify based on adaptation principles.

Summarise the last 12 weeks of my training. Where have I improved? Where have I stalled? What two or three priorities should I set for the next 12 weeks?

Help me set 2–3 specific, measurable goals for the next training season. Use my current fitness, race calendar, and any limiters you can see in my data.

Across swim, bike, and run, what are my biggest strengths and biggest limiters right now? Recommend one focused intervention for each limiter.

Build me a race-day fuelling plan for [race distance and expected duration]. Include carbs per hour, sodium, and a practical timing schedule from breakfast to finish.

I am doing a long brick session this weekend (~4 hours). Suggest a fuelling test I can use this session to dial in race-day intake. What should I track during and after?

I tend to overcook the bike when I am nervous on race day. Suggest a concrete mental routine for the swim exit through the first 20 minutes of the bike to keep me on plan.

I have lost some motivation lately. Look at my recent training and tell me honestly: do I need a real break, a change of stimulus, or just a different goal? Be specific.