Training guides

Chat with your cycling data and use it in training

You can chat with your imported ride history in RestOrTrain, compare completed intervals with a saved planned workout and use the discussion to request your next session. RestOrTrain reads your activity data alongside your plan and athlete notes, explains what the records support and builds structured workouts when you ask.

RestOrTrain computes training metrics without AI. Available sleep, heart rate variability (HRV) and resting heart rate come from connected sources. These records provide additional context for a training recommendation. Relevant details you share in conversation can also be retained for future chats.

Check the rides and add what the files cannot show

Before discussing a training block, check that the rides you need are present. You can manage connections through Settings > Data Sync.

Add context only you know. A shortened ride might mean you ran out of daylight, had a mechanical problem or struggled with the effort. The duration alone does not explain which happened.

To record that context, open the completed ride from Calendar. Use the Note section menu to select Add note or Edit note. RestOrTrain can read those notes when reviewing the activity.

Ride names and dates help identify the sessions you mean. They are useful details, not a required prompt format.

Compare repeated efforts with the saved workout

RestOrTrain can examine imported laps and intervals, compare ride statistics and assess a completed ride against its saved planned workout. That lets you discuss both the work you intended to do and how you executed it.

For example, you could ask:

How did my power compare across the repeated efforts on 3 and 10 October? Read my ride notes and identify the laps you're comparing. For 10 October, also compare the completed intervals with that ride's saved planned workout.

Check that the efforts had similar durations and targets before treating a power difference as progress or a setback. Comparing execution with the saved workout can show whether you completed the intended interval structure. Your notes may explain why you changed it.

Lower power does not establish a cause. Ask which records support an explanation and which parts remain uncertain. Available recovery data may add context, but it does not prove why an effort felt harder.

The next training question follows from that evidence: whether the result supports changing your next session, given the rest of the week.

Ask for a chart of weekly training load

Weekly training load adds the training stress of recorded sessions, accounting for how long and how hard you trained. RestOrTrain can draw charts from computed data in chat, helping you examine changes across a training block.

An illustrative request is:

Show a chart of my weekly training load for the last eight weeks, using my imported rides. Give the date range for each week and identify the activities behind the highest and lowest totals.

This asks RestOrTrain to assemble a view from your records. Older imported activities can be retrieved by date, and the chart can display the resulting series.

Use a change in the chart to choose what to investigate. A lower total could reflect an intended lighter week or rides you could not complete. Add that context before asking what the coming week should contain.

If work repeatedly limited your riding, say whether that constraint still applies. RestOrTrain can then use that information when you request a workout or plan change.

Put a shorter structured workout on the right date

RestOrTrain plans seasons and weeks and creates individual structured workouts. A change in tomorrow's available time can become a specific request:

I have 45 minutes tomorrow instead of the planned 90. Use my recent rides and this week's plan to create a 45-minute cycling workout and put it on tomorrow's calendar. Explain what you changed and why.

Open the intended date in Calendar and verify the interval list, total duration and targets. This confirms that the session has saved structure you can follow.

For power targets, check your FTP, or functional threshold power, the power reference for these workouts. To enter your current value, open the Profile tab, tap FTP on the athlete card, then tap +.

Individual workout changes happen on request. If RestOrTrain presents a training-plan proposal, that proposal requires acceptance.

For a longer-lasting schedule change, ask RestOrTrain to adapt the plan to your available time. When the session is ready, follow the guide to sending workouts to Garmin, Wahoo and Zwift.

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 October 25, 2026