Overview
AI Coach | N+One is a conversational coaching space that uses your profile and recent app data to give practical, bike-focused guidance. Open the coach at /coach and start a chat to get tailored suggestions for the next session, recovery decisions, workout details, or race prep.
Note: the app is labeled Beta in the header. The Coach requires a network connection—offline chat and new data syncs are not available.
Before you start
- Connectivity: AI Coach needs network access. If you see a network error or are offline, visit /offline to learn what works from cache and what requires the internet.
- Device: N+One runs as a browser Progressive Web App (PWA). For quicker access, install the PWA (see /install-pwa).
- Data context: The Coach uses your profile and app data context (training history, readiness metrics, planned workouts) to personalise replies. It does not require extra account setup beyond signing in.
Opening the Coach
- Desktop: open the header tab labeled AI Coach or go to /coach.
- Mobile: tap Coach in the bottom navigation to open /coach. Note: on mobile the bottom nav hides while the chat is fullscreen.
When you open /coach you’re in a conversation view—type a question, follow up, or pick a suggested prompt if provided.
How the Coach uses your data (what it can and cannot see)
- Can use: the profile you provided during onboarding, completed and planned sessions in the app, recent readiness and training-load signals, and other app context that feeds adaptive coaching.
- Can’t invent: the Coach does not have hidden data beyond the app context. It won’t access third-party integrations unless those integrations have been connected and synced into your account.
- Integrations: if you sync activities via Strava, Garmin, Wahoo, or WHOOP, their data may appear in your account and that context can improve responses. Check or manage device connections at Settings → Device Integrations (/settings/integrations).
We intentionally keep the Coach’s data surface clear: it uses what’s in your N+One account and what you share in chat.
What to ask: practical categories and sample prompts
The Coach works best when your questions are specific, numbered, and reference timeframes or recent rides. Below are common use cases with sample prompts you can copy and adapt.
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Daily session selection
- "I have 60 minutes this evening and feel slightly tired after yesterday's 2‑hour ride—what should I do?"
- "Suggest a 90‑minute endurance ride this weekend that fits my plan and helps keep CTL steady."
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Workout preparation and pacing
- "Explain how to pace the 3×8‑minute VO2 interval workout this week. Target watts for each interval?"
- "Give a warm‑up and cooldown sequence for a 60‑minute sweet‑spot session at 92% FTP."
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Post‑ride analysis (give context: time/date or upload info)
- "I completed the 2×20 sweet‑spot ride this morning—my normalized power was 245 W. What did I do right, and what to change next week?"
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Readiness and recovery decisions
- "My readiness score today is low and my sleep was 5.5 hours—should I switch today’s interval session to a recovery ride?"
- "I have a hard race in 10 days—how should I adjust the next four sessions?"
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Goal setting and long‑term planning
- "I want to improve my 20‑minute power—what 8‑week block of sessions should I follow, given 8–10 hours/week?"
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Nutrition, fueling, and race tactics (practical, not medical)
- "Fuel plan for a 3‑hour hilly sportive with expected intensity around threshold—carbs per hour and timing?"
Tips for writing prompts
- Be specific: include session length, FTP or target watt ranges, and timing (today, this week, race date).
- Reference data: mention a recent ride, readiness score, or goal so the Coach can align suggestions.
- Ask one clear question at a time; follow up for refinements.
Examples of good vs weak prompts
- Weak: "Help me train faster."
- Better: "I have 6 hours this week and want to raise my 20‑minute power—what should I do over the next 4 weeks?"
Follow‑ups and conversation flow
Treat the Coach like a coach at a coffee stop: ask a question, then refine. You can ask it to:
- Turn a high‑level suggestion into a concrete, scheduled session.
- Convert a recommendation into power targets, heart‑rate ranges, or perceived‑effort cues.
- Summarise why a change was suggested (physiology rationale like recovery load or TSB) without getting jargon‑heavy.
Limits and boundaries
- Network required: the Coach requires the internet to process chat requests.
- Not a medical professional: the Coach gives training and recovery suggestions based on your data; it is not a substitute for medical, clinical, or personalised human coaching where needed.
- No hidden integrations: the Coach only uses data available in your account. If expected rides or metrics are missing, check integrations at /settings/integrations or re‑sync your device.
If you see OAuth or sync errors after connecting an account, the app may report query messages like oauth_failed or whoop_profile_failed—check the Integrations page for status.
Troubleshooting common issues
- Missing rides: ensure your third‑party device or service (Strava, Wahoo, Garmin, WHOOP) is connected and recently synced in Settings → Device Integrations (/settings/integrations).
- Offline errors: open /offline to see which pages and features work from cache. New chat and data syncs require online access.
- Coach feels generic: make prompts more specific (time available, recent rides, target metrics). Mention a recent session by date or include numbers.
Safety, privacy, and data controls
- The Coach uses your profile and account data to personalise replies. For details on what we store and how we handle data, see the privacy policy at /privacy.
- You control account integrations and can disconnect services at /settings/integrations.
Want to learn more?
- For a deeper technical explanation of how the AI Coach fits into adaptive training, see our deep dive: /knowledge-base/how-nplusone-ai-cycling-coach-works.
- For readiness‑focused decisions and the metrics the Coach may reference, see: /knowledge-base/training-readiness-optimize-performance.
Quick checklist before you chat
- Sign in to your account and confirm your profile is complete.
- Confirm device integrations are connected and synced if you want historical ride data included (/settings/integrations).
- Be online—AI Coach requires network access.
- Start with a single, specific question and include numbers or a timeframe.
Use the Coach to get the right next session—the one that keeps progress steady without breaking you. The best question is the one that gets you out the door for the next meaningful ride.
