How Strilab Works: Your AI Training Coach Explained

A Coach That Starts From Your Data

Training for an endurance event means balancing volume, intensity and recovery week after week. Most athletes either pay a coach or follow a generic plan that knows nothing about them. Strilab sits in between: it reads every workout you do, turns it into numbers that mean something and puts an AI coach on top that answers with your real training in front of it.

1. Connect Strava or Garmin

Everything starts with your activities. Connect Strava or Garmin Connect and Strilab imports the last 90 days and every new workout from then on: duration, distance, heart rate, power, pace, cadence, elevation, GPS track and the laps your watch recorded. If the same workout reaches Strilab from both, it keeps one copy and prefers the original device over the aggregator.

2. Tell It About You

During onboarding you add your weight, height and resting heart rate, and you choose a goal: a 10K, a marathon, a 70.3, a cycling event or something of your own. In your athlete settings you can add your thresholds: FTP for the bike, threshold pace for running, CSS for swimming and threshold heart rate. The more you add, the more accurate everything else becomes.

3. Training Load, Calculated for Every Session

Each activity gets a training stress score using the best data available: normalized power against your FTP on the bike, pace against your threshold pace on the run, pace against your CSS in the pool and, when nothing else is there, heart rate. From those scores Strilab builds your fitness (CTL), fatigue (ATL) and form (TSB). If you want to understand these numbers, we have a whole article on them.

4. Interval Analysis

Strilab finds the structure of each workout, using the laps from your watch when they describe the session or detecting the efforts in the power and speed data when they don't. For every set it tells you how it went: how even the reps were, whether you faded at the end, how much your heart rate drifted and whether you hit the target of a structured workout. On steady sessions it measures aerobic decoupling.

5. Today: Are You Ready?

Every day you get a readiness score from 0 to 100 built from your form, the ratio between recent and long-term load, your resting heart rate against its 30-day average and the days in a row without rest. If you are tired, Strilab suggests making today's session easier and shorter. If you skipped a hard session yesterday and you are fresh, it suggests doing it today. You apply the change with one tap, or ignore it.

6. Chat With Your Coach

The AI coach knows your profile, your goal, your calendar and how your recent workouts went. Ask "how did today go?" and it compares the session with what was planned. Ask "plan my week" and, if your plan includes proposals, it suggests sessions that land in your calendar only when you accept them. Depending on your plan, it also leaves a short comment on every new workout. It writes in your language, and it remembers the notes you give it, such as an injury or the days you can't train.

7. Calendar and Stats

The calendar shows what you planned and what you did on the same grid, and Strilab works out which activity completed each planned session. You can drag sessions around, add rest days, trips or races, and repeat sessions weekly. The stats page shows how your load, weekly volume by sport, weight, resting heart rate and thresholds evolve, along with how consistent you have been: plan completion, training days per week and streaks.

Start for Free

Strilab has a free plan to get started; paid plans give the coach more messages, a longer memory of your training and extras such as feedback on every workout (see pricing). Create your account, connect your watch and let your next workout be the first one your coach sees. Built for running, cycling, swimming and triathlon.