AI Coach — Training & Recovery Advice

AI Coach turns your watch into an AI running coach: pick a question, and a large language model answers it from your own training data in a few seconds. There is no keyboard on a watch, so there is nothing to type. AI Coach ships 17 ready-made questions and answers each one with generative AI — the same LLM technology behind ChatGPT and Gemini chat assistants, except this one already has your heart rate, Body Battery, sleep, stress, VO2max and your recent workouts, so you never have to describe yourself to it. Answers are short, and the numbers behind them are drawn as metrics, tables, bar charts and trend lines instead of a wall of chat. Each one comes with one-press follow-ups: Why? More detail. What about tomorrow? What you can ask - Training: debrief the last workout, compare it with the same route before, what to train today, plan my week, race predictions from 5K to marathon, how to raise VO2max, swap today's session - Recovery: am I ready to train hard, recovery advice, sleep and stress, why was that session so hard - Insights: four-week form trend, training load and ramp rate, personal records within reach, how to dress for today's weather, a fun fact from your own data Controls: UP and DOWN move, START opens, BACK goes up. On the answer screen UP and DOWN scroll and MENU opens the follow-ups. On a touch screen a row takes two taps — one to highlight, one to confirm — so a pocket touch never asks the AI anything. The AI runs on a server, so your phone has to be nearby and online while an answer is written; the last answer stays on the watch and can be re-read with no phone in range. The deeper answers also need your training history: scan the QR code on the watch with your phone once to connect a free intervals.icu account, which syncs your activities from Garmin Connect for you. Without it, readiness, recovery, sleep, VO2max and weather answers still work from what the watch itself measures. Permissions: it reads your user profile (age, weight, resting heart rate, heart rate zones, VO2max) and your Body Battery, stress and heart rate history, and sends them with the question you picked. Nothing goes anywhere else. Settings, in Garmin Connect App Settings: vibrate when an answer arrives, and a server URL and token for anyone running their own copy of the backend.