Working with Coach
What this covers: the two ways to run Coach, adding your own API key, what Coach remembers, how proposals work, and what Coach will not do.
Two ways to run Coach
Coach is a model that reads your training before it answers, so every reply runs on one. Either it is a model you pay for, or it is one we pay for.
| Mode | What you need | What you get |
|---|---|---|
| Your own key | Pro, plus your own key from an AI company | Full conversation, with no per-reply charge from us. Every account gets a month of this before it needs Pro, counted from the first time you present a key. Your key is encrypted, never returned to a client, and requests go to the company you chose under their terms. |
| We run it | The AI plan | We run the model, with nothing for you to set up and no second bill to another company. |
Coach comes with a free trial on any plan, including Free — enough to see whether it helps you train. After that Coach needs one of the two plans above. Everything else on Free is unaffected: your logging, your full history, the starter programs, the charts, your records and the community.
The math engine
Coach never does arithmetic inside a sentence. When it says 82.5 kg, that number came back from the same plate calculator and %1RM tables the app itself runs — tools covering estimated 1RM, RPE conversions, progression planning, weekly volume against MEV/MAV/MRV landmarks, and deload checks. That is why a figure in a Coach reply matches what you see on the set row: it is the same computation, not a retelling of it.
Adding your own key
- Settings → AI coach & memory.
- The month-long trial clock starts here, the first time you save a key — not at signup, so finding Coach in month two still gets you a full month.
- Pick a provider, paste the key, and optionally name a model id.
- Ask Coach something. If your provider rejects the request — a bad key, a model id it does not recognise, no credit left — Coach shows you what the provider said and leaves your message in the box to send again. It will not answer with something else and let you believe it came from your model.
Conversations
Conversations are saved to your account, so a thread you started on the phone is there on the web. Long threads can be compacted — Coach keeps the summary and drops the transcript. Delete a conversation any time.
Memory
Coach keeps one consolidated set of notes about you: injuries, schedule, preferences, equipment. It rewrites those notes rather than piling up duplicates. The whole memory is one screen you can read, edit, and revert. Nothing is hidden from you.
Proposals
When Coach wants to change something — a new workout, a change to your routine, a settings tweak — it arrives as a card. Read it, then accept or discard. Nothing is written to your account until you accept.
Reviews and summaries
A short written review of the session lands a couple of minutes after you finish, and a weekly summary lands when your week turns over. You do not ask for either — they are written for you. Edit a session afterwards and its review is regenerated from the corrected data.
So if you would rather they were not, turn Summarize my workouts off under Settings → AI coach & memory. Nothing about the session is then sent to a model for one. It is the only switch that stops the writing: Coach notifications, under Settings → Preferences, silences the alert when a summary is ready, and the summary is still written. What goes out while they are on is set out on the privacy page.
What Coach won't do
- It won't invent numbers. Every figure comes from a tool call over your own data.
- It won't change your training on its own — every change is a proposal you approve.
- It isn't medical advice. It's a training assistant, not a physio and not a doctor.