Performance, decoded.

An AI coach that understands your body across every workout, every night of sleep, every recovery signal — and tells you exactly what to do next.

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Today My Plan Insights My Progress
Good evening, Seb.
Readiness
81
out of 100
Your coach — Ready to perform
Your body is absorbing this training block well. HRV has climbed back above baseline and sleep quality is solid. A rest day today locks in the gains from this week's load.
Today's Recommendation
Rest Day
CTL is building well. An easy day lets your body consolidate the training stimulus from Tuesday's key session.
Recovery
Strong
83
HRV rebounded 14% overnight
Sleep
7.8h
HRV
62 ms
RHR
48
Load
Sweet spot
125
Training load balanced. Fitness trending up (+2.0).
Fitness
59.8
Fatigue
74.6
ACWR
1.25
Form
Fatigued
20
Significant fatigue. A recovery block would pay dividends.
Freshness
-14.8
Trend
Falling
Readiness
Fatigued
What your coach noticed
Load
High training load — 6 sessions this week
3 rides, 2 runs, 1 strength session. Your body is absorbing significant stimulus. Make sure your next sessions are genuinely easy.
This Week
Training Goal
Sub-3:15 marathon — Berlin, Oct 12
197 days
1 of 5 sessions completed
20%
MON
23
Ride
45 min easy spin
Missed
TUE
24
Run KEY
5×4 min intervals
✓
WED
25
Rest
Recovery day
THU
26
Ride
60 min endurance
FRI
27
Run KEY
6×3 min VO2max
Recovery
HRV climbing for 3 consecutive days
68ms today, up from 59ms on Saturday. Your body is absorbing last week's training load well. Good window for a quality session.
→ Push a quality session today while the window is open
Cross-sport
Hard rides on Wednesday are hurting your Thursday strength sessions
Leg power drops 15% when you cycle Z4+ the day before lifting. Swapping Wed/Thu order would fix this.
→ Swap Wednesday and Thursday sessions next week
Load balance
Swim volume is 30% below plan this month
Running and cycling are on track, but swim consistency has dropped. Two extra pool sessions would close the gap before race month.
→ Add two 30-min pool sessions this week
Fitness Trend
72.4 CTL
Up 18% in 12 weeks. Your aerobic base is growing steadily — this is the engine that will carry you through race season.
↑ +1.4 this week
Recovery Quality
64 ms avg HRV
HRV baseline has climbed 12% since you started. Better sleep consistency is the main driver.
↑ +8ms vs 90-day avg
Works with what you already use
fitbit Intervals.icu Polar COROS Hexis MyFitnessPal fitbit Intervals.icu Polar COROS Hexis MyFitnessPal

A coach that knows your body better every day.

Athlai reads your recovery, training load, sleep, and readiness — then adapts your coaching in real-time. Not a generic plan. Not a dashboard. A conversation with a coach that never stops learning about you.

Green light
"You're ready. Go hard today."
Your AI coach reads recovery signals, confirms your body is primed, and gives you the green light to push. No second-guessing.
Protection
"Dial it back. Your body is telling you something."
Detects accumulating fatigue, poor sleep patterns, or early signs of overtraining — and protects you before you feel it.
Race prep
"Your race is in 26 days. Here's where you need to be."
Tracks your fitness trajectory against your goal, adjusts the path daily, and times your taper to peak on race day.

Why athletes switch to Athlai

Not another dashboard. A coach that understands your physiology and adapts with you.

Understands your whole picture
Training load, sleep quality, HRV trends, resting heart rate, stress — Athlai fuses your full physiological story into one coherent view. Every recommendation considers the complete picture, not isolated metrics.
Coaches, not just tracks
Other apps show you numbers. Athlai tells you what they mean and what to do about it. The difference between a chart and a coach is the interpretation — and the action that follows.
Adapts every single day
Bad night of sleep? Stressful week? Travel? Your coaching shifts with your life. Athlai re-evaluates your plan every morning based on how your body actually responded — not what a calendar says.
Backed by sports science
Every recommendation draws from peer-reviewed exercise physiology research. Validated models for training load, recovery, periodization, and taper timing — applied to your personal data.
"I built this because I was tired of having 4 apps and no answers."

The best version of you is already in your data.

Your AI coach starts learning from day one.

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