CoachA training plan that reads your rides and adapts to your week
Coach
Fresh legs. Today is an endurance day.
Every week, AnyMap's coach looks at what you rode, sets a goal that moves your fitness, and puts the right workouts on the days you ride. Then it tells you why, in plain words.
Weekly
A new plan
2
Hard sessions
3 : 1
Build and rest
1.5×
Safest step up
Soon
01What it does
Your week, planned from your rides.
Most training plans are a calendar. Week 4 is a rest week, whatever happened in weeks 1 to 3. Miss a week for work, a cold or exams, and the plan doesn't notice.
AnyMap's coach starts from your rides instead. From their power it works out your fitness (your last six weeks), your fatigue (your last week) and your form, the gap between them. You choose an aim: PUSH, BUILD or MAINTAIN. The coach sets the week that gets you there, and plans it ride by ride.
It does all of this again every day, with your newest ride in it. Ride more than planned, or less, and the rest of your week adapts.
Step 1
Form
How you are today: fresh, ready or tired. From your rides, and your HRV and sleep, when Apple Health shares them.
Step 2
Goal
How much to ride this week, in training stress and in hours, to move your fitness where your aim says.
Step 3
The week
Which days, which rides: two hard sessions, spread out, easy riding between, each workout fitted to its share.
02Four riders
Four riders. Four different weeks.
A coach shows what it is worth when life gets in the way. So we gave it four riders with four different weeks behind them, on the same Friday morning, and wrote down what it did. Each rode their week so far as the coach planned it, day by day.
Anna, Markus, Lena and Thomas are made up, and so are their rides. But every number, every sentence and every workout below is the app's real output, and the screenshots are the real app, run with their rides.
Anna, 34
Her first mountain gran fondo next summer: 140 km and three long climbs.
An earned rest week →
Markus, 46
Road races in his age group, next spring.
A full build week →
Lena, 24
Her first cross-country marathon, in spring.
A light week counts as rest, and a safe step up →
Thomas, 52
A 200 km charity ride in May.
Tired legs: hold, don't push →
03Anna, 34
An earned rest week
Anna Berger
Physiotherapist. Rides after work and on the weekend, in the mountains when she can.
Training forHer first mountain gran fondo next summer: 140 km and three long climbs.
PUSH
Aim
235 W
FTP
4.05
W/kg
4.2 h
A week, lately
Anna chose PUSH, the steepest of the three aims. For three weeks she did everything right: four rides a week, hard intervals on Tuesday, a long ride on Saturday, easy spins in between.
Most riders would keep going. More work, more fitness, right? Not quite. The body gets stronger while it recovers, not while it trains. So after three full weeks, the coach plans a lighter one.
The last six weeks, in training stress
The coach says
Fresh legs. Today is an endurance day.
This week you rode once: a hard ride, 39 training stress.
A rest week: 133 training stress, lighter on purpose, so you recover from the last weeks.
The plan puts the 94 left into 3 rides over the 3 days: endurance today, endurance tomorrow and VO2 max on Sunday. The VO2 max ride is your last hard session.
Ride them and you reach your goal: by Sunday your fitness is 35.0 and your legs are fresh.
Why: Anna rode three full weeks in a row, so this week rides half the load that keeps her fitness. The hard sessions stay, shorter, so she keeps her edge: one done on Tuesday, one on Sunday. Today, Friday, is an easy spin.
Anna's week, as the coach planned it
Mon 19
Rest
Tue 20 · Done
sweet spot
GAME DAY
34 min
39 stress ✓
Wed 21
Rest
Thu 22
Rest
Fri 23
endurance
QUICK FIX
37 min · 4/10
28 stress
Sat 24
endurance
SPIN CLUSTERS
42 min · 3/10
28 stress
Sun 25
VO2 max
FLASH
31 min · 7/10
37 stress
04Markus, 46
A full build week
Markus Weber
Father of two, software developer. Trains in his garage at 6 am, before the house wakes up.
Training forRoad races in his age group, next spring.
BUILD
Aim
300 W
FTP
3.57
W/kg
5.4 h
A week, lately
Markus has the discipline most of us dream of: five mornings a week on the trainer. Two weeks ago he had an easy week. Since then, two full weeks.
His week is a classic build. The coach adds 3 fitness points, puts two hard sessions far apart, and fills the days between with long, steady riding. For a rider his size, that is a normal step up: no cap needed. Tuesday's threshold and Wednesday's long ride are done; today is another long, easy one.
The last six weeks, in training stress
The coach says
Good form. Today is an endurance day.
This week you rode twice, 1 easy and 1 hard: 182 training stress.
To build your fitness from 45.3 to 48.3, your goal is 453 training stress this week.
The plan puts the 271 left into 3 rides over the 3 days: endurance today, endurance tomorrow and VO2 max on Sunday. The VO2 max ride is your last hard session.
Ride them and you reach your goal: by Sunday your fitness is 48.5 and your legs are tired. Take it easy early next week.
Why: Markus rides about 309 training stress a week, so +3 fitness points (453) is a safe step. Two hard sessions, at the start and the end of the week, and long easy rides between.
Markus's week, as the coach planned it
Mon 19
Rest
Tue 20 · Done
threshold
IRON WILL
76 min
97 stress ✓
Wed 21 · Done
endurance
ROLLING ON
97 min
85 stress ✓
Thu 22
Rest
Fri 23
endurance
HEAVY METAL
108 min · 5/10
86 stress
Sat 24
endurance
LONG WEEKEND
106 min · 5/10
86 stress
Sun 25
VO2 max
DEEP END
98 min · 9/10
100 stress
05Lena, 24
A light week counts as rest, and a safe step up
Lena Hofmann
Student. Rides her mountain bike on the trails behind the campus, three times a week.
Training forHer first cross-country marathon, in spring.
BUILD
Aim
220 W
FTP
3.67
W/kg
3.1 h
A week, lately
For weeks, Lena rode three times a week. Then came exam week, and she rode once: a 30 minute spin to clear her head. A coach that counts weeks on a calendar would now give her a rest week. She just had one.
AnyMap's coach looks at what she rode. Her light week counts as her rest, so this week builds again. But her BUILD goal would ask for 311 training stress, a big jump from the 176 she rides on average. So the coach takes a smaller, safe step, and says why.
The last six weeks, in training stress
The coach says
Fresh legs. Today is an endurance day.
This week you rode once: a hard ride, 95 training stress.
By our math, your BUILD goal asks for 311 training stress this week. But you're not used to that much yet: lately you ride about 176 a week. A jump that big risks injury, so we build you up step by step and set this week at 263. That lifts your fitness from 25.1 to 27.0, and the steps get bigger as you ride.
The plan puts the 168 left into 2 rides over the 3 days: endurance today and VO2 max on Sunday. The VO2 max ride is your last hard session.
Ride them and you reach your goal: by Sunday your fitness is 27.1 and your form is good.
Why: Life gave Lena a rest week. The coach sees it, skips the planned one, and builds her back up at a pace her body is used to.
Lena's week, as the coach planned it
Mon 19
Rest
Tue 20 · Done
threshold
DOUBLE TROUBLE
80 min
95 stress ✓
Wed 21
Rest
Thu 22
Rest
Fri 23
endurance
DEEP BASE
90 min · 5/10
73 stress
Sat 24
Rest
Sun 25
VO2 max
SPRING STORM
70 min · 9/10
95 stress
06Thomas, 52
Tired legs: hold, don't push
Thomas Krüger
Teacher, early riser. Rides at sunrise, before school.
Training forA 200 km charity ride in May.
PUSH
Aim
250 W
FTP
3.13
W/kg
4.7 h
A week, lately
Last week Thomas went big: five rides, ending with four hours on Sunday. He rated that ride 9 out of 10. His fitness jumped, and so did his fatigue.
He chose PUSH. But his form is deep in the tired zone. Pushing on would dig the hole deeper. So the coach holds his fitness this week instead of building it. On Tuesday, still tired, he got an easy spin instead of intervals. Thursday's threshold is done. Today he rests again, and the last hard session waits for Sunday.
The last six weeks, in training stress
The coach says
Tired legs. Rest today, then a VO2 max day on Sunday.
This week you rode twice, 1 easy and 1 hard: 133 training stress.
Your form is tired, so this week we maintain your fitness at 36.2: 254 training stress.
That leaves 121 for the 3 days left. The plan puts 100 into one ride: VO2 max on Sunday. The last 21 is more than one ride can carry, so ride what you can.
Ride it: by Sunday your fitness is 35.9 and your legs are tired. Take it easy early next week.
Why: His fatigue is far over his fitness. The coach sees it in his rides, holds the build, and turns a hard day into an easy spin while he is tired.
Thomas's week, as the coach planned it
Mon 19
Rest
Tue 20 · Done
recovery
SCENIC ROUTE
78 min
35 stress ✓
Wed 21
Rest
Thu 22 · Done
threshold
IRON WILL
76 min
98 stress ✓
Fri 23
Rest
Sat 24
Rest
Sun 25
VO2 max
DEEP END
98 min · 9/10
100 stress
07How it works
The math behind your week.
1. Training stress
Every ride gets a number for how hard it was for you: its time and its intensity, against your FTP. An hour at your FTP is 100. An easy hour is about 45.
2. Fitness, fatigue, form
Your fitness is the average of your daily training stress over 42 days, your fatigue over 7. Fitness moves slowly, fatigue fast. When fatigue is far over fitness, your form is tired. This model goes back to Eric Banister in 1975, and coaches use it every day.
3. The week's goal
To keep your fitness, you ride about 7 times your fitness in a week. Each point up costs about 45 more. So BUILD (+3 points) asks for about 135 more than keeping, and PUSH (+5) about 225 more.
4. The safety checks
Before the goal stands, the coach checks four things. Did you ride three full weeks in a row? Then this one rests. Is the goal more than 1.5 times your average week? Then it takes a smaller step. Is your form tired, your HRV low, or did a ride feel very hard? Then it holds.
5. The plan
The coach takes the days you usually ride, puts two hard sessions on them, never back to back, and fills the rest with easy riding. A hard ride gets a bigger share. Then it picks a workout from our library for each ride and stretches its main set to fit, or builds one when none fits.
Try it: the coach's math
Your BUILD aim asks for 310, but your weeks average 176. That jump is too big, so the coach sets 264: a safe step up.
Fitness is the 42-day average of your daily training stress. An hour at your FTP is 100.
08The science
Every rule has a source.
We built the coach so it can always say why. Each rule comes from sport science, or says plainly that it is our own choice, where the studies leave a number open.
Fitness is the 42-day average of your daily training stress. Fatigue is the 7-day average. Form is the gap between them.
Banister 1975; Coggan
Three aims: PUSH adds 5 fitness points a week, BUILD 3, MAINTAIN 0.
TrainingPeaks: a safe rise is 4 to 8 a week for trained riders. Suunto: 2 to 5 for beginners.
Two hard sessions a week, for every aim. The aims differ in their easy riding.
A rest week after 3 full weeks: 3 weeks of build, 1 of rest.
Common coaching practice (Friel)
A light week, under 75 % of the load that keeps your fitness, counts as rest, planned or not.
Our choiceOur choice
A rest week rides half the volume that keeps your fitness. The hard sessions stay, shorter.
A week asks for at most 1.5 times your average week of the last 4.
Or that average and 50 more, so a small base can grow. Never less than the load that keeps your fitness.
Our choiceOur choice
Fatigue holds the build back.
Friel; Saw et al. 2016; Javaloyes et al. 2020
What holds it: a TIRED form, HRV under 90 % of your week, a ride rated 8 or more in the last 2 days.
Our choiceOur choice of thresholds
A day of rest after each ride, two after a hard one. Hard days never back to back.
Our choiceOur choice
09Why it works
Fitter, week after week.
Getting fitter is simple to say and hard to do: ride a little more than your body is used to, then let it recover, and do it again. Too little, and nothing changes. Too much, and you get tired, sick or hurt.
The coach keeps you in between. It raises your load a step at a time, plans the rest before you need it, and holds back when your rides say you are tired. And when life gets in the way, it starts from where you are, not from where a calendar thinks you should be.
We test it like that, too. Each time we change the coach, it plans the weeks of many riders again: steady ones, tired ones, riders back from a break, a season of twelve weeks. We read what it decides and what it says before it ships.
Progressive
A step up each week, sized to your recent riding.
Recovery
A rest week you earn, and a light week that counts.
Honest
Every number on the screen comes with its reason.
Soon10FAQ
About the coach.
A coach in the AnyMap app that plans your training week. It reads your rides, works out your fitness and fatigue, sets the week's goal from your aim (PUSH, BUILD or MAINTAIN), and puts workouts on the days you usually ride. It says in plain words why it chose each one.
No. The weekly coach follows clear rules from sport science, so it always decides the same way and can always say why. Each rule names its source on this page. AnyMap also has an AI coach that builds whole training programs for you, with Premium; that is a separate feature.
A number for how hard a ride was for you: its time and its intensity, against your FTP. One hour at your FTP is 100. An easy hour is about 40 to 50. The coach plans your week in training stress, and fits each workout to its share.
The coach sees it in your rides. A light week counts as rest, so the next week builds again instead of resting a second time. And it builds from what you really rode: the step up is never more than 1.5 times your average week of the last four.
Your body gets stronger while it recovers. After three full weeks in a row, the coach plans a lighter week: half the load that keeps your fitness, with the hard sessions kept but shorter. You start the next weeks fresh.
Two hard sessions are enough to get faster, and studies of trained athletes found no clear gain from more. Hard days need rest between them. The aims differ in how much easy riding they add, not in how hard they are.
The coach holds the build when your form is tired, when your HRV from Apple Health is under 90 % of your week, or when you rated a ride 8 out of 10 or more in the last two days. Your health data stays on your phone.
No, they are made up, and so are their rides. But everything the coach decides and says about them on this page is the app's real output, and the screenshots are the real app, run with their rides.
→More training plans