AI training suggestions: draft a program and next week’s loads

What this is for

With the Online Coaching beta, AI can help you program for a client in three ways:

• Draft a program from a short brief and the client's training constraints, using only exercises from your exercise library.
• Adapt a template to one client, with a reason for every change.
• Explain next week's loads: Stund suggests next week's load for each exercise from what the client logged, and AI can explain the suggestion in a sentence.

These are training suggestions for you, the coach — not medical advice, diagnosis or treatment. They are fitness programming aids: you check every one, and nothing reaches the client until you create the program or save the workout yourself. Everything the AI wrote is marked AI-generated.

Draft a program

1. 1Open the client's page and find Programs.
2. 2Choose Draft with AI.
3. 3Under Start from, keep A new program, or pick a template to adapt.
4. 4Write a short brief — for example "3 days a week for 6 weeks, general strength, dumbbells and a barbell".
5. 5Write the client's training constraints, if any (see below).
6. 6Choose Write draft.

The draft shows its phases, weeks, days and workouts, with the AI's reasons, and how each constraint was applied. If you like it, set the program's name, start date and coach, and choose Create program. The client gets a new program, labelled AI-generated for your team, which you can edit like any other. The reasons are only for you: the client never sees them. Or choose Discard.

The AI may only use exercises from your exercise library. If it names one that isn't there, it is left out, and the draft tells you how many were. If your library is empty, add exercises to it first. Only workouts are drafted — add habits, content and check-ins yourself.

Adapt a template to a client

From a client's page, pick the template under Start from. Or open the template in Programs and choose Adapt to a client with AI: pick the client (only clients with AI-assisted coaching turned on are listed), write the brief and constraints, and choose Write draft. The draft then waits on the client's page, where you review it and create their program.

The AI keeps the template's workouts where they fit, changes them only where your brief or the constraints call for it, and lists every change with its reason. Only the template's workouts are adapted — not its habits, content or check-ins. The template itself never changes.

Training constraints, not diagnoses

The client's injuries reach the AI only through the training constraints you write. Their answers to your booking questions (intake forms, health questions) are never sent to the AI.

Write constraints as training rules — what to avoid, make easier or swap, and how to adjust load. You may name an injury the rule is for only if you say it is in the past: old, previous, prior, "history of", healed, long-standing, chronic, or "N years ago". Any other injury is treated as one to refer to a professional first (see below).

• "No overhead pressing"
• "No deep knee bends: old knee injury"
• "No jumping; swap barbell lifts for dumbbells"

The AI uses them only as training constraints — avoiding, regressing or swapping an exercise, or adjusting the load — and gives you its reason for each. It never diagnoses, interprets symptoms, writes rehab or treatment plans, or predicts injuries.

Warning signs stop the AI

Warning signs are checked in what is about the client: your brief, your training constraints and the client's own notes on their recent workouts. If one of them mentions pain, eating problems or emotional distress — or the brief or the client's notes mention an injury — the AI writes nothing. You see a notice instead, asking you to refer the client to a qualified professional — a doctor or physiotherapist — before you program around it. This costs no credit.

An injury named in the training constraints doesn't stop the AI only when every line that names it says the injury itself is in the past ("old knee injury", "history of hamstring strains", "knee injury 5 years ago") — "previous coach" or "older client" doesn't count. An injury without such a word — "calf strain", "sprained ankle yesterday" — stops the AI, and so does anything acute or recent anywhere in the constraints, even next to "old": a tear, a fracture or broken bone, a concussion, surgery or an operation, a dislocation, swelling, crutches or a cast, a flare-up ("again", "flared up", "rolled it", "aggravated"), or words such as "yesterday", "on Sunday", "this week", "last week" or "three weeks ago". Pain, eating problems or distress there stop it too. The program's name, phases, workout titles, reps and load — what the client will see — may not mention an injury at all; if the AI puts one there, the suggestion is withheld and you're asked to keep injury details out of the client's program. Only the reasons, which stay with you, may name the past injury or condition you described. Your exercise library, your templates and your own workout instructions and exercise notes are not checked — "stop if it hurts" in an exercise note says nothing about the client. The check errs on the side of caution, so you may see a notice that turns out to be nothing. The client's workout notes are only checked for warning signs — they are never sent to the AI.

A draft waits up to 30 days. When you create the program, the client's notes are checked again: if they have written about a warning sign since the draft was written, the program isn't created, the draft is discarded (its credits were spent when it was written), and you're asked to talk to the client or refer them to a professional. A waiting explanation of next week's loads is discarded the same way.

Suggestions that read like medical advice

Before anything is sent, your brief and constraints are checked for diagnosis or treatment wording ("sounds like tendinitis", "rehab for the knee"). If they contain it, you're asked to describe the training limitation — what to avoid or adapt — instead; this costs nothing. A line marked as a past condition may name it ("old slipped disc: no heavy spinal loading").

Everything the AI writes — the program's name, phases, workout titles, reps and load, how it applied each constraint, and every reason — is also checked for medical advice: treatment, rehab, reconditioning or return-to-play plans after an injury, diagnoses ("sounds like a meniscus tear", "probably runner's knee") and medication. Ordinary training language such as stretching, foam rolling, a warm-up, a medicine ball, a recovery day or easing muscle soreness is fine. If a suggestion reads like medical advice, it is withheld and you see "withheld because it read like medical advice". That says nothing about the client, so you aren't asked to refer them; try again with a different brief, or write it yourself. The credits stay used, because the AI already did the work.

Next week's loads

When you edit a workout on a client's program, each exercise the client has trained in the last four weeks shows Suggested next week. This is worked out by a fixed rule called double progression — no AI, and no credits:

• If the client finished every set of the exercise last time and every set reached the top of the rep range (10 in "8–10"), the load goes up one step: +2.5 kg for upper-body exercises (and core and full-body ones), +5 kg for lower-body exercises.
• Otherwise the load stays the same, so the reps can catch up.
• An exercise needs a body region in your exercise library to step up; without one, the load is held.
• Sets the client didn't finish don't count. Reps that aren't a number or a range ("AMRAP", "30 s"), or a load that isn't in kilograms ("RPE 8"), give no suggestion.

Choose Use to put the suggested load in the exercise's load field, then save the workout. Nothing changes until you save.

Explain with AI asks the AI for a one-sentence explanation of each suggestion. It may also suggest one step more or less — shown as AI-adjusted — when the logged numbers clearly support it; never more than one step.

• The explanation is shown only while the suggestion is still the one it explained. When the client has logged more and a suggestion changes, it is marked out of date, and you can choose Explain with AI again.
• Using the plain suggestion doesn't use up the explanation. Using an AI-adjusted load does, when you save: the explanation is then gone for this program's other workouts too.
• If someone else already used it in another workout, your save still goes through with the loads you chose.

What is sent to the AI

Only what the task needs, with names, emails and phone numbers replaced first:

• Drafting or adapting: your brief, your training constraints, your exercise library (names, categories, body regions and defaults — nothing about the client), the template's workouts when adapting, and counts of the client's recent workouts.
• Explaining loads: the sets the client logged for the program's exercises in the last four weeks, as numbers only (reps and kilograms), and the suggested loads. Never their notes.

Never sent: answers to your booking questions, body measurements (weight isn't needed for programming), and progress photos.

Credits

• Drafting a program or adapting a template costs 2 credits.
• Explain with AI costs 1 credit.
• Suggested next week is free: it doesn't use AI.
• A run stopped by a warning sign before the AI runs costs nothing.

Drafts you don't use are deleted after 30 days. When you create a program or use a load, the draft's text is deleted at once.