How the Kracey Coach Works

Your coach plans at three distances:

• The season: Phases with a stated purpose, building to your main race and its date.
• The next week or two: The sessions you will actually do. New days are added ahead of you as you go, about once a week, so the plan never runs out.
• The single session: What to do today, and how hard.

Your coach does not plan 20 weeks of individual sessions. The season carries the long view, and the detailed sessions are written a week or two at a time, because a session planned months ahead cannot know how your training went.

Coach mode or partner mode: In coach mode your coach owns the plan and drives your progression. In partner mode you own your plan, and your coach analyses, answers and offers options without overriding it. Switch by asking.

You do not have to open anything. Your coach messages you, in your own local time:

The timing follows your time zone when you travel, so the evening wrap still arrives in your evening.

Tell your coach what changed, in your own words. It can move, swap, skip, lengthen, shorten, harden or ease a session, and it leaves the rest of the plan as it was.

• It never plans a session on a day you ruled out.
• If it disagrees with a change you ask for, it gives you one short reason and then makes the change anyway. It is your call.
• When the season itself changes (your race moves, you are coming back from an injury), it rewrites the season from today forward and never touches the weeks you already trained through.
• A change of session time reaches your calendar feed within about 15 minutes.

How It Reads Your Sessions

• It does not judge an interval session from its whole-session average, because the recoveries drag the average down. It looks at the gap between average and maximum heart rate and your time in the top zones.
• It counts your reps from the lap splits.
• It judges your heart rate against your own zones in intervals.icu, and tells you if your efforts suggest those zones are set wrong.
• If you correct its reading (“it was 5x1km, not 4”), it takes your word for it.

Every Monday around midday, your time, your coach sends a review of the week that just ended. It has two parts:

1. The numbers: Your volume, hours and training load, split by sport, plus sleep, fitness and how much of the plan you completed. These are calculated, not written by the AI.
2. One observation: Your coach looks back over roughly the last eight weeks and names the one pattern you would most likely miss: a plateau, a progression to make now, or the change that moves you towards your goal. If you are on track, it says so in a line.

A HYROX finish is the 8 runs plus the 8 stations plus the Roxzone. Whenever your coach gives you target splits, it adds them up and shows the sum, and the sum has to match the goal to within 5 seconds.

After a race, paste your result from results.hyrox.com into the chat (the Workout Summary or the Race Replay). Your coach reads the 8 run legs, the 8 station splits and the Roxzone, and checks them against your finish time to within 15 seconds, so a misread split is caught rather than saved.

Your coach keeps lasting facts: a day you cannot train, an injury, your real maximum heart rate, how you want to be coached, your race. It does not keep things that go stale, like which week of the block you are in or last week's total.

• /memory shows everything it remembers.
• /reset clears the recent conversation. Your plan and the lasting facts stay.

Settings for tone (direct, collaborative or low-pressure), the evening wrap time and the morning brief are under /settings. How your data is stored is on your data.