Your Personal AI Coach
Step by Step

Tell the Coach Who You Are

When you first activate the AI Coach, it walks you through a comprehensive assessment called Athlete DNA. This is the same kind of intake a certified personal coach would do in your first session — and you can complete it at your own pace.

• Rebel Body — height, weight, and body fat percentage to establish your physical baseline
• Rebel Move — 8 fundamental movement patterns (squat, hinge, lunge, push, pull, brace, rotate, reach) to identify limitations and strengths
• Rebel Work — select a cardiovascular test and enter your best result to establish your aerobic baseline for conditioning programming
• Training profile — experience level, goals, weekly schedule, preferred session duration, and available equipment
• Recovery capacity — sleep quality, nutrition habits, and stress levels — the coach calculates how fast you recover

Get Your Weekly Plan

When you're ready for next week, ask the coach to generate your plan. It arrives right in the chat — a full week of sessions balanced across three energy systems:

• Build — strength, power, and motor control
• Burn — high-intensity intervals and metabolic conditioning
• Sustain — zone 2 cardio, mobility, breathwork, and recovery

Review the plan, tweak anything you want — more pulling work, shorter sessions, swap a rest day — and accept it. The plan gets sent straight to your calendar. The coach also offers sport-specific blueprints for CrossFit, Hyrox, Powerlifting, and OCR athletes.

When it's time to train, open the session. Your workout appears with a built-in rest timer between exercises. Log your reps, weights, and notes as you go. When you're done, send your session intel back to the coach — how it felt, what was hard, anything you want to flag.

The coach reads every note. Next week's plan will reflect what you told it.

Watch Your Progress

Every workout you complete, every readiness check-in, every PR you hit, every session note you send — it all feeds back into the system. The coach doesn't just track your data. It uses it to evolve your programming week after week.

• Streaks & consistency — visual tracking of your training habits
• Personal records — automatic PR detection across all lifts
• Body tracking — weight, body fat, and trend lines over time
• Readiness trends — see how your recovery patterns evolve
• Garmin Connect sync — HRV, resting heart rate, and sleep data pulled automatically
• Lifestyle Compliance — radar view tracking your Sleep, Nutrition, Stress Management, and Recovery scores at a glance
• Monthly Debrief — at the end of each month, the coach generates an AI performance report covering training volume, consistency, readiness trends, and recommendations for the month ahead

The coach uses periodization to structure your training over months — cycling through accumulation, intensification, and deload phases so you keep progressing without burning out.