Daily coach

What the card shows#

"Today's move" ("Dnešní tah") sits beside Body Status on the Overview. From top to bottom:

• The verb in large letters with a short description and a four-step rail that shows where today sits between rest and train.
• The reason in one sentence: the cause that holds the day back, or the strongest thing that lifts it (for example sleep quality). It appears once, so when the Body Status story above already says why, the card leaves its own reason out.
• The line for this hour (see The hour of the day).
• The session button with the sport and its length, for example "Cycling" and "55 to 70 min · room to push". A small line above it says where it comes from: "From your own activities", "Your pick", "Easier variant for tonight" or "Generic example".
• A basis line that makes the number checkable: "Your usual is 60 min, 1.5× a week."
• The alternative and the button "Other" ("Jiné"), where you choose another activity (see Choosing another activity).
• A fold "What the day stands on" ("Z čeho tah vychází") with the signals behind today's readiness.

A tap on the session button writes the session on today's list ("Set for today", "Zapsáno na dnešek"). It is your own note, it does not record a workout, and a second tap takes it back. A day's pick and tap are kept by your account, so what you set on the phone reads the same on the desktop.

Today's move is part of Premium. On the free plan the Overview shows the Body Status verdict and the safety alerts, and the coach is not part of it (see Body Status). The energy pacing mode is free and has its own version (see Energy pacing).

The verb of the day#

The verb is the lowest of everything the app knows about today, so the coach can never say "train" beside a Body Status that says "rest". It is worked out once for the whole app and every card reads it.

The same HRV band for 14 days or longer, with light training (no hard session yesterday and Load vs. usual low or optimal), is no longer read as training fatigue. It then allows MODERATE, and the banner points to sleep, stress or an oncoming illness instead of training. With nothing known the verb is MODERATE.

The four verbs read:

More on the inputs: Body Status, Training Readiness, hard sessions, Load vs. usual and a week without an easy day.

When the verb ends lower than Body Status suggests, the Body Status advice is rewritten to match: "Your signals look good, but one thing holds today back: a hard session yesterday. Keep today light."

How the session is chosen#

The session comes from your own repertoire: the sports you really did in the last 90 days.

1. Sports are grouped. "Ride", "mountain biking" and "virtual ride" are one habit. Housework, gardening, sauna and cold exposure are never a session to suggest.
2. Only real sessions count. A recording shorter than a minute is not a session. Rows that are not counted as sessions in the activity list stay out too (see Activities).
3. A sport counts as yours from 3 sessions. Fewer is "something you tried". Such sports are kept for the picker with their count.
4. The habit of a sport is the median length of its sessions (your "usual") and its 75th percentile (the "longer variant"), plus how often you do it, counted over the whole 90 days: 12 sessions are 12 / (90 / 7) = 0.9 a week.
5. The main sport is the one you did most often among training sports (cardio, endurance and strength). The second sport is the next one. The recovery sport is the recovery-class sport you do most (walking, yoga, mobility and the like).

With fewer than 8 sessions in 90 days there is no habit to describe. The card then shows a generic example and calls it so ("Generic example"), for instance "Easy walk, 30 to 45 min". A template is never presented as a personal suggestion.

The dose#

The length is a multiple of your own median for that sport, never an absolute prescription. Minutes are rounded to the nearest 5, never under 15.

The two limits exist because recovery has an upper bound whoever you are: a long-distance walker is not handed a two-hour rest day.

What stands beside it as the alternative:

• REST: no alternative. When your history has no recovery sport, the answer is plain rest and the card shows no session at all.
• EASY: the easy form of your main sport.
• MODERATE: the recovery sport at an easy dose, or your second sport when you have no recovery sport.
• TRAIN: your second sport when you have one, otherwise the longer variant of the main sport (only when it is more than 15 % longer than your usual), otherwise the recovery sport.

The words beside the length are "easy pace", "usual pace" and "room to push".

The length cap#

A usual session is the median of 90 days. That can be far longer than anything you did in the last weeks. So the length of a usual or a pushed session is held to the longest training session of the last 30 days plus a tenth. The cap is counted in whole minutes, at least 15.

The rule comes from a study of 5,205 runners (Frandsen and colleagues, 2025): the rate of overuse injury was up when one run was more than 10 % longer than the longest run of the 30 days before. The study measured running distance. We apply the rule to the minutes of every training sport, whatever the effort. Sessions under 15 minutes are no reference, and walking, yoga and everyday work do not count.

When the cap shortens a session, the card says so: "Your longest session of the last 30 days was 50 min, so today at most a tenth longer. Usually 60 min, 1.5× a week.", and under the length it reads "build the length gradually". The Training card of the plan then adds "Today up to 55 min" (see Training plan).

After a month without training#

When there was no training session of at least 15 minutes in the last 30 days, every session is a spike by the same measure, and no study gives a better number for a return. On a MODERATE or TRAIN day the card then offers the easy form of your main sport (40 to 55 % of your median, at most 90 minutes), the alternative is the recovery sport, and the basis line says: "No training in the last month, so today a shorter, easier way back. Usually 60 min, 1.5× a week." The training plan names the same reason (see Training plan).

Weather and rain#

The weather never changes how hard you train. It changes where and, on a hot day, when. Two things come from one forecast: a line about the weather and the session itself.

What counts as bad weather for a session#

Three conditions can move a session indoors. Every one is read over the hours you can plausibly be outside, 06:00 to 23:00 on the clock of your location, and on today only over the hours still ahead.

The live reading matters. A day can have light rain all morning while no single hour forecasts more than 35 %, and the card still moves the ride. Heat (feels like 32 °C or more) and strong sun (UV 8 or more) move a session to the cooler or shaded hours, not indoors.

What the card does#

Only a sport you do mostly outdoors is affected: more than half of your sessions of that sport in the last year were outdoors. A sport done both ways, such as tennis or swimming, is left alone.

• A ride (cycling, e-bike) moves in rain, poor air and cold. Rain makes brakes wet and corners slippery. A cold day feels much colder at speed: at 25 km/h a feels-like 3 °C is about -2 °C on a bike.
• A run or a walk is dressed for rain and cold, so it moves only to its own indoor form (the treadmill), never to a different session. Poor air is the exception: everyone breathes it, and whoever works harder breathes more.

Where it goes, in order: the same sport indoors when you have done it indoors at least twice in the last year (the trainer, the treadmill), then, for a ride or for poor air, another of your sports that you mostly do indoors, then one the data cannot place. A session moves only within its own kind: a recovery session to another recovery session, a training session to another training one, so a rest day in poor air is yoga, not a run.

The session you were offered then becomes the alternative, so you can still go out if the weather does not bother you. The card says why: "Indoors today, because of the rain." or "Instead of going outside, because of the air quality." If nothing indoors fits your history, the session stays and the weather line beside it advises.

The weather line#

One sentence about when and where, by priority: poor air, then heat, then cold with rain, then cold, then rain, then strong sun. Rain that comes with heat is said in the same sentence. On a REST or EASY day the line talks about being outside, not about outdoor training: "Rain is likely today. If you go out, plan for it." On a day to train: "Rain is likely today. Plan for it if you train outdoors, or choose an indoor option." A hot day reads, for example, "It will be hot today (feels like up to 33 °C). Train outdoors ideally before 9:00 or after 19:00 and keep replenishing fluids." Temperatures follow the units you set (°F in the US setting).

The same line is on the Overview weather card and in the coaches on the Performance and Activities tabs. The weather needs a location: set it in Settings, section "Profile", card "Location for weather" ("Poloha pro počasí"). The location is stored rounded and used only for weather.

Choosing another activity#

Under the session there is a row with the alternative and a button "Other" ("Jiné"). A tap on the alternative makes it today's session, and a tap again on the other brings the coach's own pick back ("Coach's pick", "Návrh kouče"). "Other" opens the sheet "What will you do today?" ("Co dnes budete dělat?") with the line "We count the length from your data and today.". When there is no alternative, the button reads "Pick another activity" ("Vybrat jinou aktivitu").

The sheet has these parts:

• Recommended: the coach's pick and the alternative.
• A strength day is missing ("Chybí Vám silový den"): shown first on a MODERATE or TRAIN day when your training plan asks for more strength days than the week has so far (see Training plan).
• Your sports: the sports you do, with the usual length ("Usually 45 min") or, if the cap applies, "Usually 45 min, at most 40 min in 30 days".
• Something else: every other sport the app knows with a training or a recovery character, sorted by name. Housework and sauna are not among them.

The same rules apply to a picked sport, so a pick is never a way round them. The dose follows the verb and your own median of that sport. A training sport on a REST day is greyed out ("not today") and the line says "Your body asks for rest today, training can wait for another day." The 30-day cap holds for every training sport.

For a sport you have done fewer than 3 times in 90 days there is no median of its own. Its length is taken from all your sessions of the same kind (training or recovery) in the 90 days, always in the easy form: "2 times in 90 days, too few for a usual length. So easy, and as long as your other training sessions allow." With no session of that kind at all, no length is shown and the card says "We have no similar activity of yours yet to count a length from. Start short and at an easy pace."

If it rains or the air is poor and the sport is one you do outside, the picker does not move it, it just says "It is raining outside today." or "The air outside is poorer today.". For a ride in the cold it says "It is cold for a ride outside today."

The picker is on the real today only (not on a browsed past day), only with a personal plan, and not on the late-evening easy variant. A picked sport shows on the Training card of the Performance tab too: "Today, your pick" ("Dnes, vybráno Vámi").

The hour of the day#

The verb is the verdict of the body and does not move with the clock. The sentence under it does, because "train" at 22:00 is not what a tired evening should read. The server resolves the phase on the clock of your own time zone.

A phase is called "work" or "training window" only for a block you set yourself or that was read from your own data. A time the model only guessed is offered as an estimate ("probably around 17:30"), and it never tells you what you are doing right now.

Too late for a full session. On a TRAIN day a full session has to be finished 2 hours before bedtime, on a MODERATE day 1 hour. After that the card says "Too late for a full session today." (or "Too late for your usual portion today.") and offers the easy variant of your sport: "Bedtime is 22:30. Just something easy tonight; your body will be ready tomorrow too." This follows the finding that vigorous exercise within an hour of bedtime is the one shape that costs sleep (Stutz and colleagues, 2019). An easy day has no such cut-off. With a sleep debt of 3 hours or more the evening says "Sleep does more than training tonight, debt 4h 20m." and no session is offered. Inside your own training block the rule steps aside, because that is your measured habit.

Done. A session recorded today beats every plan: "Done for today: cycling, 62 min." with a second sentence about how it went ("Your usual portion done, now recovery."). On an easy day, once you have set the offered session for today, it also reads "Done" when the recorded minutes of that sport reach the low end of its length, or, for a walk, when today's steps reach the day's step goal. The card then says "Today's movement".

The week on the coach card#

Two things on the card speak of the week.

• A sentence about the week on a MODERATE or TRAIN day, from the training plan: "88 min to go to this week's step, 4 days to Sunday." When the week is met on a MODERATE day it adds "so an easier portion is enough today". It is the same week as on the Training card (Monday to Sunday). Without a plan (a browsed day, or no data yet) it falls back to the WHO week: "The week is already met, so an easier portion is enough today." or "The week still wants something." (see Training plan). On a day the plan holds back, the week is not worded.
• The strip "Movement, 7 days" ("Pohyb za 7 dní") in the card's spare room on a wide screen: one bar for each of the last seven days, moderate and vigorous minutes stacked, today on the right. A day without a reading is a short line, not a zero, and so is a day whose minutes do not fit into the day. The strip needs at least 3 measured days, and it is not shown on a phone or in the energy pacing mode.

The race taper#

When your training goal is a race and the taper has begun, the coach halves the offered session too (half the minutes, never under 15, without the "longest of the month" note) so the card does not offer a full session under a plan that halves the week (see Training plan).

Energy pacing#

In the energy pacing mode the card has its own words and no session, no button, no picker and no rail. The verb is "PACE" ("ŠETRNĚ") on an easy day or "REST", and the tip names your heart-rate ceiling: "Split activities up and rest in between. Keep your heart rate under 115." (see Energy pacing).

Frequently asked questions#

Why does my coach say "Generic example"?#

Because there are fewer than 8 sessions in your last 90 days, so there is no habit to count from. After enough sessions the card switches to your own sports and lengths without you doing anything.

Why is my suggested session shorter than my usual?#

Because the length is held to the longest training session of the last 30 days plus 10 %. The basis line under the session names that longest session. Go longer step by step and the cap rises with you.

Why does it suggest a different sport than I normally do on rainy days?#

Because the sport you do outdoors would be in the rain, and your history has an indoor form or another sport you do indoors. The outdoor session stays as the alternative. Tap it if you want to go anyway.

The card says rain, but it is dry outside.#

The card uses the live reading for your location and the forecast for the hours still ahead (06:00 to 23:00): a chance of rain of 70 % or more counts, even when it is dry right now. Check the place in Settings, "Location for weather".

Can I make it suggest training on a rest day?#

You can choose a sport in "Other", but a training sport on a REST day is greyed out ("not today"). The coach says rest because the body asked for it (a short night, a hard session yesterday, a low readiness). Easy walking or stretching is always available.

Does tapping the session button record a workout?#

No. It is your note "Set for today". Workouts come from your device. The card marks the day done by measurement, not by the tap.

Why is the card different in the evening?#

Because a full session this late would eat into your sleep. On a TRAIN day the cut-off is 2 hours before bedtime and on a MODERATE day 1 hour, after which we offer the easy variant. Easy days have no cut-off.