AI Summaries

Paste the copied summary, add the workout or training goal, then ask one specific question. Avoid broad prompts like “analyze this.” Ask the decision you actually need to make.

Add context the numbers do not know: how the athlete felt, the workout goal, upcoming races, weather, terrain, soreness, illness, or whether you want conservative advice.

Daily workout questions

Use daily summaries for workout execution: pacing, laps, effort, elevation, and whether the run matched the intent.

• Did I start too hard, too easy, or about right?
• Should I have gone slower on this easy run?
• Did the laps show fading, even pacing, or a strong finish?
• Which rep was the first one that started to fall apart?
• Was the recovery too fast for the workout goal?
• Did elevation explain the pace changes?
• Was this actually easy, moderate, threshold, or too hard?
• What should I change next time I run this workout?

Prompt templates:

Goal: easy aerobic run. Did I run too hard, too easy, or about right? Focus on moving pace, lap consistency, elevation, and time above threshold. Give me one clear adjustment for the next easy run.

Goal: threshold workout. Did I start too fast? Identify the first lap or section where the effort changed, and tell me whether the issue was pacing, recovery, or fatigue.

Goal: controlled long run. Was the second half too aggressive? Compare early and late pace, moving percent, elevation, and intensity time. Recommend whether the next long run should be shorter, slower, or similar.

Weekly load questions

Use weekly summaries for load balance: mileage, total time, intensity distribution, and what to change next week.

• Help me balance my weekly load.
• Did this week have too much intensity?
• Was the easy, moderate, and threshold balance right?
• Did one day carry too much of the load?
• Should next week build, hold, or back off?
• What is the biggest risk in this week?
• What is the simplest change to make the week more sustainable?
• If I add mileage next week, where should it go?

Prompt templates:

Goal: build fitness without overdoing intensity. Help me balance my weekly load. Give me the biggest concern, one thing that went well, and one practical change for next week.

Goal: prepare for a race in 10 days. Should I reduce volume, reduce intensity, or keep training normally next week? Give a conservative recommendation and explain the tradeoff.

Goal: increase mileage. Based on this week, where should I add 2-4 miles next week without making the hard days harder?

Athlete home questions

Use athlete home summaries for today and tomorrow: current-week status plus the previous three weeks.

• How many miles should I do today based on the home page?
• Should today be easy, workout, cross-training, or rest?
• Am I building too fast compared with the last three weeks?
• Do I need a recovery day before adding more work?
• Is the recent trend pointing toward building, maintaining, or backing off?
• What is the safest useful workout for today?
• What would be a conservative plan for the next 48 hours?

Prompt templates:

Question: How many miles should I do today? Give me a conservative option, a normal option, and a reason not to choose the higher option.

Question: Should today be easy, workout, cross-training, or rest? Base the answer on the current week, the previous three weeks, and time above threshold.

Question: I want to keep building but avoid a load spike. What should the next two days look like?

Make the answer more useful

Ask for a format that makes the answer actionable:

• “Give me the answer in 3 bullets: keep, change, watch.”
• “Give a conservative option and a normal option.”
• “Do not create a full training plan; only answer today’s decision.”
• “Use only the workout execution, not long-term fitness assumptions.”
• “If the data is inconclusive, say what extra context you need.”
• “Explain what would change if the athlete felt tired.”

What AI cannot know

AI feedback can miss injuries, illness, life stress, heat, terrain, race priorities, and the athlete’s training history outside the copied page. Treat responses as analysis to discuss and refine, not as medical advice or an automatic training plan.