Coach’s message
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Training summary
Annual training plan
Your next 16 months
Month by month
Each month shows its season phase. Tap a month to open its weeks. Tap a week for its days and to edit it.
Training zones
Racing guidelines
General guidelines. Adjust them with your own race results.
Current training focus:
Tap the dots on a session, then tap where it should go. You can also drag on a computer.
Season ahead
Tap a race to change it. Add races and events up to 16 months ahead. The coaches build base, build, peak and taper phases around them, and that shapes your next months.
Your pacing brain
Race results
Log your run races and triathlon splits. The app works out your fitness (VDOT), threshold pace and race targets from them, and every workout pace follows.
Fitness and form
Best efforts · personal records
Personal details
My sport
Sets your sport icons: Triathlon gets a time-trial bike on the Bike icon.
My level
Your level sets the intensity, volume and zones of your plan.
Units
Everything is stored in metres, seconds and kilograms. This only changes how it is shown, on every tab, straight away.
Bike view
How bike workouts, records and the dashboard are read: by power, by distance and speed, or both.
Themes
Free uses the original Coach theme. Themes are part of Premium. See My plan
Themes
Pick a theme. It applies at once and follows you to every device.
Account
Your data
Download everything Coach stores about you: activities with their power, heart rate and speed, plans, races, results, sprint times, health entries, profile and settings. Passwords and login tokens are left out.
Download all my dataChange password
Delete my account and data
Removes your account, activities, original files, plans, races, results, Garmin and Intervals.icu logins and your calendar link. Connections are revoked where the service allows it. This cannot be undone. Download your data first.
My plan
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connecting your devices
Help center
Getting started
- Open Account, Connections and connect Garmin (or upload FIT, GPX or TCX files).
- Open Zones and enter your thresholds.
- Add your goal race in Races.
- Set your weekly sessions in Schedule.
- Open Plan and press Generate plan.
Connecting Garmin
Press Connect now, then enter your Garmin email and password. If Garmin sends a verification code, enter it too. Your password is used once and not stored. Only a login token stays on this computer. Disconnect removes that token and keeps your downloaded data.
This uses an unofficial method, so Garmin can break it without notice. If syncing stops working, disconnect and connect again.
Using it on your phone
Open https://coach-triapp.com on the phone and choose Add to Home Screen. It works at home and away. The PC must be on and Coach must be running.
I forgot my password
On the log-in page press Forgot password?, enter your email, and open the link we send you to create a new password.
What are thresholds?
FTP is the average power you could hold for about an hour on the bike. Threshold heart rate and threshold run pace are the same idea for heart rate and running. Your zones and training load are calculated from them.
Privacy
Your data is stored on the computer that runs the app. With Ollama, your questions stay on that computer. With Claude or OpenAI, your question and a short summary of your training are sent to that provider.
The AI plan does not work
Small local models often do not return a valid plan. Use Claude or OpenAI in your .env file for planning, or add workouts by hand.