Guides & resources

AI cycling training that adapts to your life

Tell RestOrTrain what changed, and it adjusts your training week at once, with your approval. There is no form to fill in or prompt to craft. The prompting is already done for you, tuned for world-class endurance coaching.

Every answer draws on your history as an athlete. It uses your strengths, weaknesses and power profile, your ride notes and past conversations. It considers your rides, sleep, HRV, resting heart rate and training load alongside your plan and calendar. You don't need to explain your fitness before asking it to fit training around a work trip.

Moving a missed VO2max session

In this example, you're halfway through a block for a hilly gran fondo. Tuesday's threshold intervals went well. You missed Wednesday's VO2max session because of work. On Thursday, you write:

I had to skip yesterday's VO2 session, work blew up and I couldn't get out. Can you sort out the rest of my week?

It rearranges the remaining days:

• Thursday: VO2max intervals replace the easy spin.
• Friday: stays easy.
• Saturday: keeps the long ride.

It explains the decision using your training and recovery data. Wednesday became a rest day, Tuesday's threshold work was strong, and last night's sleep and HRV from your watch were normal. Those support doing the intervals on Thursday. Adding them to the weekend would leave you tired for the long ride.

Once you say yes, it saves the new week to your calendar. Thursday's workout goes to your devices with its targets.

Work trips, illness and shorter weeks

Tell it about the changes your devices cannot record:

I've had a fever since Monday. I'm in Lisbon Thursday to Saturday, hotel gym only. I only have two hours this week.

With a fever, it changes the days the illness affects and explains what moved and why. For the Lisbon trip, it marks the travel dates on your calendar and plans the surrounding days to fit. It writes gym sessions with exercises and sets. With two hours available, it keeps the key session where there is room and fits easy days around your available time.

It learns from every interaction, including ride notes and post-workout feedback. It keeps what it learns organized for endurance training and acts on it. Tell it once that you never ride before work, and later weeks keep to that rule.

Keeping the week within your season plan

It plans your season toward your goal in phases, such as base, build and taper. Each phase has dates, a range of weekly hours and an explanation of what the phase is for. When your week changes, it fits the new sessions into that phase.

It calculates every number it can without AI, including training load, FTP from your power curve, fitness and fatigue. This leaves far less room for error than a general-purpose model working those numbers out again each time. It also has guardrails built for endurance load.

Language models are conservative by default: weeks can be too light and key sessions too short. RestOrTrain's own tests showed this, and it is tuned to make the right training call.

Getting the new sessions onto your devices

It sends the changed workouts with their targets automatically to Garmin Edge and Garmin watches, Wahoo ELEMNT, Hammerhead Karoo and COROS. Rouvy and Intervals.icu receive planned workouts too. Zwift gets each workout on its day. Apple Watch, paired with an iPhone, receives planned rides and runs.

At home, the indoor workout player plays a moved cycling session that has a power target on every step. It connects to a smart trainer using FTMS, the Bluetooth standard for fitness equipment. ERG mode controls the trainer to hold each step's target watts. A heart-rate strap is optional. The player is free for every account on iPhone and Android.

Frequently asked questions

RestOrTrain plans your season and puts today's session on your trainer or Garmin.

A few questions a month are free.

Published September 26, 2026, updated October 10, 2026