Athlete Guide

Your Complete Guide to Athlai

AI-powered endurance coaching that adapts to your body, your training, and your goals. Here's everything you need to know.

Get Started Back to Dashboard

01 / Getting Started

Set Up in Four Steps

Get Athlai running and connected to your devices in minutes. Once set up, your AI coach starts learning from your data immediately.

Connect on Telegram

Athlai lives on Telegram. Find the bot, tap Start, and you're in. Your coach is ready to chat 24/7.

Open Telegram and search for your Athlai bot. Tap /start to begin. You'll receive a welcome message and your unique athlete profile is created automatically.

Link Your Devices

Connect your wearables and training platforms so Athlai can read your body and training data in real-time.

Supported integrations: WHOOP for recovery and HRV, Strava for activity sync, Intervals.icu for training load and CTL/ATL/TSB, and Hevy for strength training. Each connects via secure OAuth — your credentials are never stored.

Set Your Goals

Tell Athlai about your upcoming race, target distance, and experience level. This calibrates your training guidance.

Just chat naturally: "I'm training for a marathon on October 15" or "My goal is a sub-3:30 marathon". Athlai tracks your race countdown and builds readiness assessments around it.

Start Chatting

Ask anything. Athlai pulls your real-time data before every response — no manual logging needed.

Try asking: "How should I train today?", "What does my HRV trend look like?", "Should I do intervals or easy miles?", or "Log my lunch: chicken salad with rice".

02 / How It Works

A Panel of AI Experts

When you send a message, it doesn't go to a single AI. Three specialist agents analyze your data, debate the best approach, and a moderator synthesizes them into one coherent coaching response.

You (Telegram) → Multi-Agent Orchestrator → Your Data (WHOOP, Strava, etc.)

Every message triggers real-time data analysis before a response is generated

Daily Coach

Manages training load, workout recommendations, pacing, and race preparation strategy.

"Skip the intervals today. Do 40 min Z2 instead — your TSB is -18."

Nutrition Agent

Handles meal logging, macro analysis, and fueling strategies tailored to your training load.

"High carb today — your long run needs 6g/kg. Hit 420g carbs."

Recovery Agent

Monitors sleep quality, HRV trends, and overtraining risk to protect your health.

"HRV down 8ms for 3 days. Flag for today — active recovery only."

Moderator

Synthesizes all three agents into one coherent response, resolving conflicts between them.

Resolves: "Coach says push, Recovery says rest" → smart compromise.

03 / Features

What Athlai Can Do

A deep dive into every capability. Click any feature to learn more about how it works.

Proactive Morning Alerts +

Every morning at 7:00 AM, Athlai's Reactor automatically checks your overnight biometrics — HRV trends, sleep debt, training stress balance, and overtraining risk.

If it finds something critical, it pushes an alert directly to your Telegram before you even ask. No need to check dashboards or remember to log in.

Example alert: "HRV 32ms, 23% below your baseline. Training today: Z1 or rest only. Three consecutive nights of poor sleep — something needs to change."

Self-Learning Knowledge Base +

Every Monday at 4:00 AM, Athlai silently analyzes your last 30 days of workouts, biometric data, and conversation history.

It identifies patterns unique to you — things no generic sports science textbook would know — and writes them as permanent coaching rules.

Example discovery: "This athlete shows a massive HRV crash exactly 48 hours after VO2 Max track sessions — not 24h like typical CNS fatigue. Do NOT schedule hard efforts 2 days post-track."

Additionally, when you ask something the AI can't confidently answer, it detects the gap, queues a research task, and a background agent investigates using sports science literature. New knowledge is then deployed back into the system.

ML Models — Recovery & Performance +

Two machine learning models retrain weekly on your personal data:

Recovery Predictor: Predicts a 0–100 recovery score based on overnight biometrics (HRV, RHR, sleep quality, respiratory rate).
Performance Forecaster: Predicts your CTL (fitness) 14 days out under different training load scenarios.

These aren't generic models. They're calibrated exclusively to your historical responses via a bias correction system. The more data you accumulate, the more accurate they become.

Knowledge Graph — Causal Reasoning +

Athlai maintains a causal knowledge graph that maps relationships between your training, life events, and wellness outcomes.

This enables "why" questions:

Explain: Trace back from a bad recovery day to find the cause — was it a hard session, travel, stress?
Patterns: Find recurring conditions that precede good or bad recovery.
Load Response: How does a high-TSS session affect your next-day HRV and sleep?
Life Events: How do stress, travel, and illness historically affect your performance?

Life events are logged naturally in conversation ("I had a terrible week at work") and the AI automatically records them as data points.

Workout Creation +

Athlai can build structured workout sessions and push them directly to your training calendar on Intervals.icu.

Workouts are prescribed based on your current readiness, training phase, and goals. Just ask: "Create a tempo run for tomorrow" or "Build me a week of training".

Each workout includes target zones, intervals, warm-up/cool-down, and is adjusted for weather conditions.

Nutrition Tracking +

Log meals naturally in conversation: "Log my lunch: grilled chicken, rice, and a side salad".

Athlai estimates macros (protein, carbs, fats, calories) and tracks them against your daily targets, which are dynamically adjusted based on your training load for the day.

High-training days get higher carb targets. Rest days shift toward maintenance intake. Everything adapts automatically.

Race Preparation +

Set a race date and target, and Athlai builds a readiness assessment around it.

Countdown tracking: Always know exactly how many days remain.
CTL readiness: Is your fitness (CTL) on track for race day?
Taper optimization: Automatic taper recommendations based on your training response patterns.
Race-day guidance: Pacing, nutrition, and warm-up strategies.

Weather-Aware Coaching +

Athlai checks real-time weather conditions (temperature, humidity, wind, air quality index) at your GPS location before giving training advice.

Training recommendations include pace adjustments for heat/cold, clothing suggestions, and AQI alerts when air quality is poor. No more guessing whether to bring a jacket or move your run indoors.

04 / Integrations

Connected Data Sources

Athlai pulls real-time data from your wearables and training platforms. All connections use secure OAuth — your passwords are never stored.

Your primary biometric source. Provides the physiological data that drives recovery analysis.

HRV
RHR
Sleep stages
Respiratory rate
Strain
Recovery %

Syncs every 30 minutes

Automatic activity sync via webhooks. New activities appear in Athlai within seconds of upload.

Activities
Pace / Speed
Heart rate
Elevation
GPS routes

Real-time webhooks

Your training analytics hub. Provides the fitness/fatigue model that drives training load management.

CTL / ATL / TSB
Training load
Power data
HR zones
Activity history

Syncs every 30 minutes

Activity and wellness tracking. Provides HRV, sleep stages, SpO2, breathing rate, and VO2 Max.

HRV & RHR
Sleep stages
SpO2
VO2 Max
Activity logs

On-demand with caching

Strength training tracking. Logs gym sessions so Athlai factors resistance training into your total load.

Exercises
Sets / Reps
Weight
Volume

Webhook-based

GPS-based weather data for your location. Enables temperature-adjusted pacing and air quality alerts.

Temperature
Humidity
Wind
AQI
Precipitation

Real-time per request

05 / Dashboard

Your Web Dashboard

While Telegram is your primary interface, the web dashboard at athlai.com gives you a visual overview of all your data.

Recovery Score

0–100 ML-predicted score based on overnight HRV, RHR, sleep quality, and respiratory rate.

Sleep Analysis

Sleep duration, efficiency, deep/REM/light stages, and sleep debt tracking over time.

Training Load

CTL (fitness), ATL (fatigue), and TSB (form) charts. Load breakdown by sport and zone distribution.

Activities

Recent workouts with distance, pace, heart rate, elevation, and sport-specific metrics.

Predictions

14-day CTL forecast and race readiness assessment. See how your fitness trends toward race day.

Alerts

Active coaching alerts with severity levels. Critical (red), warning (yellow), and informational (blue).

06 / FAQ

Frequently Asked Questions

Quick answers to common questions about using Athlai.

General

What sports does Athlai support? +

Is my data private and secure? +

How is Athlai different from other coaching apps? +

Most fitness apps give you static rules. Athlai is different: it uses multiple AI agents that read your actual biometric data before every response. It learns patterns unique to you (N=1 analysis), detects issues proactively, and adapts its coaching daily based on your recovery, training load, and life context. It's like having an elite human coach who knows your numbers better than you do.

Telegram Bot

The bot isn't responding to my messages +

Athlai uses Claude AI to generate responses, which can take 5–15 seconds for complex queries. If the bot hasn't responded after 30 seconds, try sending your message again. If the issue persists, check if the bot is showing "online" status in Telegram. The system includes circuit breakers and auto-recovery, so brief outages resolve themselves quickly.

What can I ask the bot? +

Anything related to your training, recovery, nutrition, or performance. Here are some ideas:

"How should I train today?"
"What does my recovery look like this week?"
"Create a tempo run for Thursday"
"Log my dinner: steak, sweet potato, broccoli"
"Why was my HRV so low yesterday?"
"Am I on track for my marathon?"
"I had a stressful week at work"
"What's the weather for my run tomorrow?"

Integrations

My WHOOP data isn't syncing +

WHOOP data syncs every 30 minutes. If data appears stale, check that:

Your WHOOP strap has synced to the WHOOP app recently
Your OAuth connection is still active (tokens auto-refresh, but can expire after extended periods)
The WHOOP API isn't experiencing downtime

If the connection has expired, ask the bot to re-authorize WHOOP and you'll receive a new OAuth link.

Strava activities aren't appearing +

Strava uses real-time webhooks, so activities should appear within seconds of being uploaded. If they're missing:

Make sure the activity has been fully uploaded and processed by Strava
Check that your Strava OAuth connection is active
Private activities are still synced — visibility settings don't affect the integration

How do I connect Intervals.icu? +

Training & Data

How does Athlai decide my training load? +

Athlai uses the CTL/ATL/TSB model (Chronic Training Load / Acute Training Load / Training Stress Balance) from your Intervals.icu data, combined with your real-time recovery status from WHOOP. When your TSB is very negative (fatigued), it recommends easier sessions. When your recovery is high and TSB is positive, it pushes harder training. The ML models also factor in your personal response patterns — how YOUR body specifically handles training stress.

Can I override the AI's recommendations? +

How long until the AI "knows" me well? +

Athlai starts coaching from day one using sports science fundamentals and your biometric data. After about 2–3 weeks, the N=1 knowledge base begins identifying your unique patterns. After 6–8 weeks, the ML models have enough data to make highly personalized predictions. The longer you use it, the better it gets — the system never stops learning.