FREQUENTLY ASKED

Yes! The free plan gives you 5 workouts a month, 30 messages to your coach a month and a free planned week, and Training — your Garmin activities, trends and estimates — is free on every plan. Every new account also gets 14 days of Pro free, once, with no card. Pro ($9.99/mo, or $79.99/yr — $6.67/mo) is unlimited: unlimited workouts, and your coach plans each week around your goal.

The AI does a great job with most workouts, but it's not perfect — occasionally it may misinterpret a complex description or set a target slightly off. The free tier is a great way to try it out and see if it fits your needs before committing to a paid plan. If you spot a mistake, let us know through the Feedback page — it helps us improve!

Describe your workout in plain language (e.g., '5 min warmup, then 8x 400m @ 5K pace with 90s rest'). Our AI converts it into a structured workout format. Sign in (Google or email) to save workouts to your Vault, and optionally connect Garmin to push workouts directly to your watch.

Forge is one box. Describe a workout and it's built in seconds, with no questions asked; that works without an account too. Or ask your coach to plan: it's one conversation that knows your goals, reads your training when you share your activities, proposes a week before building it, and puts every session on your calendar.

You can build and preview a workout on the home page without signing in. To save it to your Vault, send it to Garmin or plan with your coach, create a free account. Sign up with Google (instant access) or email/password (requires email verification). Connecting Garmin is optional—only needed if you want to push workouts to your watch.

Your Athlete Profile (in Settings) stores your training data like heart rate zones, threshold pace, FTP, and other metrics. When you fill this in, the AI uses these values to create more personalized workout targets. For example, if you set your lactate threshold HR, interval workouts will use that exact value instead of generic zones.

Tell your coach what you're training for (e.g., 'a marathon in 16 weeks, four days a week'). It asks what it needs, then proposes the week as a card (the sessions, the load and why) and builds it when you say yes. Every session lands on your calendar and in your Vault, ready to send to Garmin. It keeps your goals and short notes about injuries, equipment and the days you can train; you can see, edit and delete those notes.

Yes. Tell your coach ('move Thursday to Friday', 'I'm travelling this week') or move a session on the calendar. Moving and swapping sessions is free, and if the workout is already on your Garmin calendar it moves there too. To change a workout itself, edit it in the Vault or ask your coach.

Connect your Garmin account in Settings, then use 'Send week to Garmin' on the calendar, send a single workout from its card, or ask your coach. Before sending more than one workout, your coach asks you to confirm. Don't have Garmin? No problem—your workouts are saved in your Vault and you can export or reference them anytime.

Yes, on every plan. Proposals, moving sessions, analysis and advice don't use workouts; building a workout uses one from your monthly allowance (5 on Free, unlimited on Pro). On Free your first planned week is built without using any, and you have 30 messages to your coach a month; Pro has no message limit.

Running, cycling, lap swimming, strength training (including circuits, HIIT, rowing and ski-erg work, and stretching or mobility routines), and multi-sport (bricks like bike→run). Create intervals, tempo runs, pyramids, recovery rides, strength circuits with specific exercises, and complex brick workouts.

Use natural language: 'easy pace', 'tempo', 'threshold', '5K pace', 'zone 2', or specific values like '150-160 BPM' for heart rate, '250-300W' for power, or '4:00-4:20/km pace'. If you've set up your Athlete Profile, the AI will use your personal thresholds for more accurate targets.

Yes! Mention a date in your prompt (like 'for December 15' or 'next Tuesday') and the workout will be scheduled on your Garmin calendar. Your coach puts every session it builds on your calendar.

Absolutely. Use natural language like '4x 400m with 2 min rest', '6 x 1km @ tempo with 90s recovery', or '3 rounds of 5 min hard, 3 min easy'. The AI structures these as proper repeat blocks with the correct repetitions.

All generated workouts are saved to your Workout Vault. From there you can review, edit, resend, or delete them. Your conversation with your coach, your goals and your notes are saved too—pick up where you left off anytime.

Yes! In the Vault or in Forge, click on any workout and select 'Edit'. Describe your changes in natural language and the AI will regenerate the workout. Edits don't count toward your monthly limit. Once a workout is in Garmin, you'll need to delete it there and resend the updated version.

All Garmin devices that support structured workouts through Garmin Connect—including Forerunner, Fenix, Enduro, Edge, Epix, and Venu series. Check Garmin's official compatibility list for your specific model.

Common fixes: (1) If you signed up with email, verify it before planning with your coach (check your inbox), (2) Check your monthly usage in Settings, (3) Add more detail to vague descriptions; if we can't build it as written, we suggest a version we can, (4) Wait a few minutes if you hit rate limits. To send a workout to your watch, connect Garmin in Settings, or reconnect if the connection expired. Your coach may also ask a question before building.

Free: 5 workouts and 30 coach messages a month, plus your first planned week on us. Pro ($9.99/mo or $79.99/yr): unlimited workouts and coach messages, with fair use — unlimited is for one athlete's own training, and very heavy use gets a quick review. Proposals, moves and analysis never use workouts. Usage resets each billing period. Check your current usage in Settings.

You'll see a message letting you know you've used this month's workouts. Upgrade to Pro for unlimited workouts—it takes effect right away. Your existing workouts stay in your Vault, you can still send them to your watch, and the Library and Training (your activities, trends and estimates) stay free.

Yes, you can cancel anytime from Settings > Manage Billing. You'll keep full access to Pro through the end of your current billing period. After that, your account reverts to the free plan. Your Vault workouts, goals and coach conversation are preserved.

Click 'Forgot password?' on the sign-in page and enter your email. You'll receive a reset link (valid for 1 hour). Google sign-in users don't have a password to reset—use 'Continue with Google' instead.

If you sign up with email and password, yes—check your inbox for a verification link (valid for 24 hours). Google sign-in accounts are automatically verified. You need to verify before planning with your coach.

Yes. We use OAuth 2.0 for Google and Garmin—we never see your passwords. Garmin tokens are encrypted in our database. Workout descriptions, messages to your coach and the Athlete Profile values needed for your targets are processed by OpenAI, which doesn't train on them. When your coach looks something up on the web (a race, the weather), OpenAI's web search gets a query about that, not your name or email. We only receive your Garmin activities if you turn on Activities for Fit File Forge in Garmin Connect (Settings → Connected Apps → Fit File Forge), and you can turn it off there any time. We never request Garmin health or wellness data.

We store: your email, hashed password (for email/password accounts), Garmin access tokens (encrypted), generated workout JSON, your conversation with your coach (with any web sources it cited), your goals and coach notes, Athlete Profile data, subscription/billing info, and — only if you turn on Activities and Historical Data in Garmin Connect — your Garmin activities (starting with the last 30 days) and the training metrics we derive from them. We do NOT store: plaintext passwords or any Garmin health and wellness data (sleep, steps, HRV and the like). Activity data stays until you delete it in Settings or delete your account. Third parties: OpenAI (workout generation, the coach and its web search), Stripe (payments), Resend (emails), Garmin (workout sync).

Go to Settings and click 'Disconnect' under Garmin, or remove Fit File Forge in Garmin Connect under Connected Apps. We delete your Garmin tokens and nothing else: your Vault, your goals and coach conversation, and any activities you've synced stay here until you delete them. Workouts you already sent remain in Garmin. Reconnect anytime.

Yes. Settings → Delete Account removes your account and everything we store for you: Vault, coach conversation, goals and notes, synced activities and Garmin tokens. If you use Activities, you can also delete just your activity data from Settings → Activities. We only delete data when you ask us to. Workouts already sent to Garmin remain in your Garmin account.