How Training Signals Coaches

What your coaching is based on

Every recommendation is built from your own context:

• Your goals: the event, FTP target, or general-fitness aim you set, and its timeline.
• Your training history, the activities you sync from your connected devices and apps, or log manually.
• Your fitness, fatigue, and recovery trends, load metrics computed from that history over time.
• Your connected fitness data and preferences: power/FTP, weight, intensity preference, schedule, and anything you tell your coach.
• Evidence-informed coaching knowledge, a curated knowledge base grounded in established sport-science and coaching sources (see below).

The coach reasons over your state first (goal, recent load, recovery, and any constraints) and only then decides what the best next step is. It is designed to behave like a thoughtful coach, not a generic workout generator.

The knowledge behind it

Our coaching guidance is drawn from a maintained, version-controlled knowledge base. Each topic is tagged by evidence level, from systematic reviews and major consensus statements (such as ACSM, the IOC, and the NSCA) down to established coaching-organization practice, so stronger evidence carries more weight, and health- and safety-related guidance leans on the strongest sources available. We review and update this knowledge over time as the science and best practice evolve.

Safety comes first

The coach is built to protect your health ahead of any performance goal. It will push back on plans the data suggests are risky, encourage recovery when your numbers call for it, and never treat a rest day as a failure. If you describe a warning sign, chest pain, fainting, severe shortness of breath, or neurological symptoms. It will tell you to stop and seek medical care rather than coach you through it. It does not diagnose injuries or medical conditions, and it only reasons from data you've actually shared (for example, it won't assume sleep or heart-rate-variability data we don't receive. It will ask).

What it writes down, and who decides

On Intelligent Coaching the coach can act, not just advise, so it's worth knowing exactly what that means. Nothing is written until you confirm it: every change proposes itself first, you press the button, and only then does it happen. It records what you tell it rather than what it infers, why a day didn't happen, days ahead you can't train or can only train briefly, what a session actually was when our read of it was wrong, and things you said you would do. All of it is yours to correct, and you can ask it to forget any of it without being talked out of it.

Explaining a day never counts against you. A day you were ill, injured, away, or agreed to drop leaves your consistency score entirely; a day you simply chose to skip is recorded as that and still counts, because a score that forgives everything measures nothing, and we'd rather tell you that than quietly flatter you. There is no streak to break, no leaderboard, and no ranking against anyone else.

And it stays off your phone: a hard cap of two unprompted push notifications a day, at most one of which is good news rather than something to act on. Anything held back still waits for you in the app, so the cap costs you information you asked for, never information you need.

When you think a number is wrong

Tell your coach a number looks wrong and it works the concern the way a good human coach would: take it seriously, check your actual data before saying anything, and explain what it finds. A lot of the time that explanation is the whole fix. If you have heard it and still think your training should be read differently, your coach will hear out why, and if your reasoning holds up, it can apply a personal override for you specifically, not a hidden toggle you would never find on your own. Nothing changes until you confirm it, it applies everywhere your numbers appear, including your coach's own, and you can revert it any time from Settings, no conversation required. It can also decide your reasoning does not hold up and say so instead of agreeing to be agreeable. Today this covers which input your effort score is built from; we expect to extend it as it proves out.

Personalized, but not guaranteed

Recommendations are tailored to you, but they are general training guidance, not medical advice, and not guaranteed to be correct for every situation. You know your body and your circumstances best; you remain responsible for your training decisions. When something doesn't feel right, trust that and talk to a qualified professional. See our Terms of Service and Privacy Policy for the full picture of how your data is used.

Have a question?

Our FAQ covers how plans are built, how FTP and power zones work, and more. Anything else, reach us at support@trainingsignals.cc.