Key points
- The coach reads your history, your goal, your reference pace, and your load trend — nothing else by default.
- Sleep, soreness, illness, and life stress are inputs you provide in chat; the coach cannot infer them silently.
- Heart rate, sleep, and wearable data are not read automatically; you choose what to surface in chat.
- When the boundary is unclear, the coach picks the conservative session and asks for more context.
- Tell the coach what you have not told it yet — that is the single highest-leverage habit for safer output.
Sources and further reading
- NHS — Sleep and Tiredness— Reference for sleep's effect on training response, used to set conservative defaults when sleep is poor.
- Cleveland Clinic — Delayed Onset Muscle Soreness— Reference for the time course of muscle soreness and how it changes what the coach should prescribe.
- Mayo Clinic — Exercise and Immunity— Reference for the relationship between training load and immune response, used as a conservative signal.