Most AI plan generators hand you a PDF and stop there. Here the plan is only one stage in a cycle: lab values → individual zones → plan → your watch → what you actually did → daily evaluation → the next plan. That is why your fourth cycle beats your first.
Most AI planners stop in the middle of this diagram: they hand you a plan, and at the next generation they know nothing about what happened to you over the last four weeks. Here every cycle is built on the previous one's actual data.
You upload the PDF of your lactate or spiroergometry test. If you don't have one, you can ask for a test workout protocol.
If your report contains a zone classification, we use that and only that. A formula runs only when you have no lab zones.
Based on your goal, weekly hours, training days and measured zones. With an active injury report it is forced into recovery mode.
Not a note, but warm-up / intervals / cool-down with your own target ranges, through Intervals.icu.
It doesn't only check whether you did it, but how: whether you stayed in the target zone, how your heart rate responded, what your recovery shows.
This is what closes the loop. It is in every package, because without it your next plan would start from zero.
Machine vision extracts the step-by-step lactate values, power and heart rate, and the gas-exchange variables too if present — it doesn't just ask you for your FTP.
There are three data levels: estimated zones from basic inputs, hybrid from a test workout, or an individually fitted metabolic model from a full lab test. You can move up at any time.
You can pick the metric per workout: heart rate, pace or watts — but only the ones you actually have a zone table for. So you never get a session your watch cannot follow.
Not "always 80/20 polarised". The methodology adapts to your goal, your preparation phase, your training history and the time you have available.
If you work with a coach, they can narrow this decision down to their own methodology.
The AI does not write free text for intensity, it uses the names from your own zone table . If your lab defined "E2" and "AN" zones, your plan refers to those.
With an active moderate or severe injury, generation is forced into recovery mode. This is not a request to the AI but a rule enforced in code: if the model still proposed an intense session, the system rejects it and regenerates.
You can ask why this particular session came out, what a zone means, where you stand in the cycle. It has access to your plans and your actual training data. Available in the Premium and Ultra packages.
If your report contains a zone classification, we use that — and only that. Formula-based zone calculation runs only when you have no lab zones. The lab is a real measurement of your body; a 220-minus-age formula is not.
| Aspect | Typical AI planner | TrintendLab |
|---|---|---|
| Source of zones | Formula or estimated FTP | Lab report first, measured data |
| Output | Text plan, PDF | Structured workout on your watch |
| Intervals | In the description | Separate work and rest steps |
| Feedback | None, or manual | Automatic daily evaluation |
| Multi-sport | Rarely, with shared zones | A separate zone table per sport |
| Metric (HR/pace/watts) | Fixed | Selectable per session, if you have zones for it |
| Injury handling | At prompt level, if at all | Recovery mode enforced in code |
| Methodology | Baked in (e.g. always 80/20) | Chosen for the goal, not constant |
| Coach involvement | None | The coach sets the methodological frame |
Plan generation, zones, lab analysis and Intervals.icu sync are included in all three packages — that is the core of the product. The packages differ in how much AI attention you get during the four weeks: conversation, replanning, daily evaluation e-mail. You choose the package at checkout, again for every block.
If all you need is the plan, and you handle the rest yourself.
If you want to ask about your plan, and adjust the cycle once.
If you want the system to report back to you every morning.
| Service | Basic | Premium | Ultra |
|---|---|---|---|
| Lab result upload and analysis | ✓ | ✓ | ✓ |
| Test workout (optional) | ✓ | ✓ | ✓ |
| Training zone determination | ✓ | ✓ | ✓ |
| Setting your weekly session count | ✓ | ✓ | ✓ |
| Four-week training plan generation | ✓ | ✓ | ✓ |
| Replanning (you initiate it) | — | 1× / 4 weeks | 4× / 4 weeks |
| Pace / watt / heart-rate based session choice | ✓ | ✓ | ✓ |
| Syncing workouts to Intervals.icu | ✓ | ✓ | ✓ |
| Rescheduling workouts in Intervals.icu | ✓ | ✓ | ✓ |
| Conversation with the AI coach | — | 30,000 tokens/day | 90,000 tokens/day |
| Bug reporting | — | ✓ | ✓ |
| Session evaluation in a daily e-mail | — | — | ✓ |
| Recovery tracking and daily feedback | — | — | ✓ |
| Weekly summary (the next plan builds on it) | ✓ | ✓ | ✓ |
About the prices: the multipliers above are the platform defaults relative to the base price. If you have a referring coach, they may apply their own pricing within these bounds — you always see the exact amount payable, per package, before you confirm the purchase.
The daily conversation allowance is given in tokens — the unit language models use to measure text. Roughly speaking an English word is between half and two tokens, so 30,000 tokens a day is more than enough for a long, detailed daily conversation. The allowance resets every day at midnight and limits only that day's chat — it does not affect your other services.
No monthly fee, no automatic renewal, no subscription to cancel. You pay once for a four-week training block. It matters that you know what happens at the end — so we show it up front.
You can see the expiry date throughout the app, and you get a warning before the block ends. Only the services that involve further AI processing stop; what you already received stays yours. Buying a new block restarts everything immediately.
It is hard to judge a training planner until you have seen what it can do with your own data. That is why lab analysis comes before payment.
You upload the PDF of your lactate test or spiroergometry, and you get your individual zones and metabolic profile out of it — before paying anything. Three documents in total, analysed once each.
Your first, discounted introductory block gives you the full content of the highest package — so you know what you are later deciding about. Package selection opens up from the second purchase.
If your payment succeeded but the plan was not created for technical reasons, the system refunds the full amount to the original payment method without human intervention — and your introductory price eligibility is restored too.
On TrintendLab you can work with a coach too, but their role is different from the classic setup. They decide the principles your preparation is built on: which methodology the system should follow, how it should handle rest days, which phase to emphasise. The daily detail work — how much on which day, in which zone, with what interval structure — is done by the system, from your measured data.
The restriction is enforced at database level with row-level security (RLS): the queries do not even request these fields, this is not after-the-fact filtering. On top of that, the partner agreement places the coach under confidentiality with no time limit and binds them to purpose limitation: they may use what they learn solely to support you professionally.
Why is this good for you? Because your most sensitive data never reaches a third party. And why is it good for the coach? Because they don't have to dig through data every week to set the frame well — the professional decision is theirs, the data processing is the system's. That is how they can work with many athletes.
The green steps are required, the amber ones can be skipped and added later.
E-mail and password.
Age, body weight, training history, weekly hours, training days.
A target race, if you have one. If not, you can set a general development goal instead.
Lab upload (most accurate) · test workout (one session of work) · skip (estimated zones).
This is the link to your watch. You can connect it later — the plan is still created, it just won't sync.
A 4-week cycle, with the content of the package you chose.
1. Sign up at Intervals.icu (it's free) and connect it to your watch account (Garmin Connect, Polar Flow, Wahoo, Suunto, Coros).
2. In the settings, find the developer / API section.
3. Generate an API key.
4. Paste it into your TrintendLab profile.
Your key is stored encrypted and is never sent back to the interface. Before saving, the system verifies with a live test call that it works.
No lab test? You start at the basic level, or ask for a test workout for more accurate zones.
No Intervals.icu? The plan is still created, it just won't sync — you can connect it later.
No target race? You get a general development cycle.
Health data? Optional, but giving it results in a safer plan.
You can request an export of all your data in machine-readable form at any time, and full deletion as well. Deletion really is deletion — the related records go too.
Data that requires encryption (API keys) is stored with AES-256-GCM encryption; the database and file storage run inside the European Union, in the Irish region.
A good choice if you are multi-sport, you have or plan a lab test, you want structured sessions on your watch, and it matters to you that the system remembers the previous cycle.
Less of a fit if you just want a weekly running plan with no real feedback — simpler tools are enough for that.
It is not a subscription. You pay a one-off fee for a four-week training block, and there is no automatic renewal. If you want another one, you buy it yourself. You are free to choose the package again at every purchase.
Yes. The package applies to that one training block, so you can move up or down at the next block whenever you like. Unused replans, however, cannot be carried over to the next block.
Your training plan, your zones, your lab results and your weekly summaries all stay, and the Intervals.icu sync keeps working too. Only the services that involve AI processing stop: the conversation, the daily evaluation, replanning and bug reporting.
No. The sports content of the training plan is advisory in nature, you are free to deviate from it, and the service does not constitute medical advice. In case of a health risk, injury or chronic condition, seek medical advice before starting to train.
We extract the measurement points in it with AI analysis, and your individual zones are built from those. This is health data under Article 9 of the GDPR, so processing it is based on your explicit consent, which you can withdraw at any time. Your coach has no access to this data.
It has access to your plans and your actual training data, so it can discuss why this particular session came out, what a zone means, or where you stand in the cycle. Your coach has no access to the content of your conversations. Available in the Premium and Ultra packages.
Upload your lab report and see for free what the system makes of it — you decide about buying afterwards.
Sign up at app.trintend.com