1. Start with your goal and available time.
Bring your target event or longer-term goal, the training windows you actually have, and your connected training and recovery context into one conversation.
THE COACH · BUILT AROUND YOU
A coach that
understands
your day.
Primed is an AI endurance coach for runners, cyclists, swimmers and triathletes. It combines available training and recovery context with an ongoing coaching conversation to help you decide what to do next and understand why.
Start free. Go further with Pro memory and insights.
THE ATHLETE BEHIND THE DATA.
01 — A USEFUL ANSWER
Say how you feel.
Understand the next step.
You don’t have to translate your day into a metric. Start with the question that’s actually on your mind.
“My legs feel heavy today. Should I still do my intervals?”
When you ask how to adjust workouts when you’re tired, Primed doesn’t guess or enforce inflexible rules. In this app example, the coach considers recent training alongside recovery signals, then explains how to reassess during the warm-up before modifying or swapping the session.
Connect the context.
Look at the work behind the feeling, with recovery in view.
Make the adjustment understandable.
See a practical next step and the reasoning that supports it.
Keep talking.
Ask a follow-up or bring a change in how the day is unfolding.
On iPhone Duo? See your daily briefing and Coach side by side
01B — IN ACTION
See Primed in action
Start with the full 2½-minute walkthrough, or explore shorter clips on building a training week and adapting when plans change.
In this 2½-minute (151-second) narrated Mac walkthrough, an athlete reviews their daily coaching briefing for the Busselton 100, opens Wednesday’s completed 80-minute Zwift ride (41 TSS, 120 bpm average heart rate), asks Coach what stands out and which data is used (combining ride execution with overnight Oura HRV and sleep score), asks Coach to condense Tuesday’s workout to 45 minutes while preserving 16 minutes of heavy-gear torque intervals, confirms the before-and-after change, inspects the updated session marked Adjusted in Schedule, and views connected services including Apple Health, Garmin, Intervals.icu, Oura, Strava, and WHOOP.
Shown on Mac · Available on iPhone, iPad & Mac.
Read transcript · Full walkthrough (2½ min)
- 0:00 — Meet Primed: personalised AI coaching built around you.
- 0:05 — Every day starts with a coaching briefing grounded in your physiology, your recovery, and your target event—here, building toward the Busselton 100.
- 0:14 — Instead of overwhelming you with raw charts, Primed connects today’s decision directly to your weekly training plan and upcoming sessions.
- 0:23 — Let’s open Wednesday’s completed ride on Zwift. At a glance, you see the 80-minute duration, 41 Training Stress Score, and a controlled 120 average heart rate.
- 0:34 — Scrolling down shows the session structure and how cleanly your heart rate tracked across the blocks.
- 0:43 — Now let’s switch to Coach. We ask what stands out from that ride, whether it changes what we should do next, and which data the coach is using.
- 0:52 — Primed cites the exact evidence behind its assessment: 80 minutes moving, 41 TSS, and a 120 average heart rate well below your 154 threshold, combined with your overnight Oura HRV and 78% sleep score.
- 1:08 — Because you absorbed that workload with minimal cardiac drift, the coaching implication is clear: keep today’s ride strictly aerobic so you hit next week’s quality sessions fresh.
- 1:20 — When your schedule changes—say you only have 45 minutes on Tuesday, October 27th—you simply tell your coach.
- 1:27 — Keeping your Busselton goal in mind, Coach trims the extra aerobic volume between blocks while preserving all 16 minutes of heavy-gear torque intervals.
- 1:36 — Click Apply Change, review the before-and-after comparison, and confirm to save it straight to your plan.
- 1:43 — Back in your Schedule under Week 3, Tuesday, October 27th is immediately updated to the 45-minute condensed session, marked Adjusted, right in context with the rest of your week.
- 1:55 — Opening the session shows the updated 4×4-minute interval structure and coach briefing, ready to export or ride.
- 2:04 — Finally, under Athlete and Connections, Primed stays automatically in sync with your training and recovery ecosystem, including Apple Health, Garmin, Intervals.icu, Oura, Strava, and WHOOP.
- 2:22 — Primed: personalised coaching built around you. Download on the App Store for iPhone, iPad, and Mac.
02 — THE COACHING LOOP
From your goal to your plan,
session feedback, and adjustments.
Good coaching connects today’s session to the wider training around it: setting your direction, building a week you can review and save, learning from completed work, and adjusting when real life changes.
2. Build a structured plan you can review and save.
Coach outlines your wider progression in chat and proposes a structured training week with session-by-session rationale that you review before saving to your Schedule.
3. Review completed-training feedback.
After a session, talk through how your execution, power, pace, heart rate, and perceived effort compare with the plan and what that means for tomorrow’s workout.
4. Adjust when life or recovery changes.
When a session is missed, time tightens, or fatigue builds, work through the options with Coach and confirm an updated schedule when you are ready.
03 — PERSONALISATION IN CONTEXT
Personalise around
your real life.
An AI coach should adjust to your reality rather than expecting you to fit a rigid template. Here is how session personalisation works and how it helps when schedule or energy changes.
How sessions are personalised
Personalisation draws on your available context: recent sessions, current training phase, recovery data from supported sources, goals, schedule changes, and direct feedback. Pro adds longer-term patterns observed across weeks.
For athletes with limited time
When a busy schedule compresses training, Primed helps cyclists and runners preserve the core purpose of a workout by adapting duration and intensity, rather than forcing an impractical calendar.
Multisport balance
For triathletes and runners who cycle or swim, load is evaluated across disciplines so fatigue in one sport informs the intensity prescribed in another, keeping overall development coherent.
Two-tier architecture
Deterministic code handles account permissions, data provenance, schedule persistence, and reviewed safety restrictions (such as confirmed illness or injury flags), while the AI coach explains the reasoning behind proposed training decisions using your connected context.
Connected AI & Intervals.icu
Your coach inspects interval splits and power/HR streams from Intervals.icu, mirrors planned workouts to your calendar, and exposes your canonical Daily Coaching Decision to Claude, ChatGPT, and MCP clients via the read-only Primed MCP Server.
04 — BEYOND FIXED TEMPLATES
Beyond static templates
for marathon and endurance training.
Athletes exploring alternatives to Garmin Coach, Runna, or fixed marathon training plans often want structured progression that adapts when sleep, work, or recovery shifts mid-block.
Compare Primed and Garmin Coach- Where Garmin Coach and pace-template apps like Runna fit well.
Garmin Coach offers convenient, free on-wrist plans inside the Garmin ecosystem, while pace-based running apps like Runna provide clear mileage progressions and pace targets when your weekly routine and recovery follow a predictable script. - Why marathoners look for an adaptive alternative.
Over a 12-to-16-week marathon or endurance build, real life rarely stays on script. Fixed pace spreadsheets and rules-based calendars can struggle when a poor night of sleep, work travel, heavy legs, or cycling cross-training changes what your body can absorb today. - How Primed personalises marathon and endurance training.
Primed combines multi-wearable recovery signals (Garmin, Apple Health, Oura, WHOOP, Intervals.icu, Withings) with a consultative coaching conversation. You can talk through how your legs feel, adapt workout duration or intensity on the fly, balance running load alongside cycling or swimming, and review the physiological rationale before saving changes to your Schedule.
05 — THE COACHING SPECTRUM
Can an AI coach
replace a human coach?
The short answer is no: Primed is not positioned as a universal replacement for an experienced human coach. Both play valuable, complementary roles in an athlete’s development.
Read our deep dive on AI coaching boundaries- Where human coaches excel.
A human coach provides on-the-ground observation of biomechanics, deep interpersonal accountability, empathy during challenging life moments, and high-stakes tactical racecraft that software cannot replicate. - Where Primed offers advantages.
Primed is available whenever you open the app, brings together data from supported wearables and training platforms, and helps you review or adjust daily training recommendations when sleep, fatigue, or your schedule changes. - How athletes use both.
Many self-coached athletes find Primed gives them the daily guidance and structure they need. Other athletes use Primed alongside a human coach, letting the app handle daily wearable synthesis between coaching check-ins.
06 — HONEST ABOUT ITS LIMITS
Confidence starts
with honesty.
The coach supports your training decisions. It doesn’t replace your judgment or a health professional.
Explore frequently asked questions- Training guidance, not medical care.
For pain, injury or health concerns, seek advice from a qualified professional. - No guaranteed result.
Progress depends on many factors. A recommendation is not a promise of a particular outcome. - Your context matters.
When data or circumstances are incomplete, share what you know and check that the answer fits your situation.
YOUR NEXT CHAPTER
Your training.
A conversation worth having.
Bring your training, recovery and real life into the same conversation.
Start free. Pro adds longer-term memory and coaching insights. Compare the plans.