Today · Friday, 29 May
Set your race goal to begin
AISRi builds your daily training plan, workout prescriptions, and recovery guidance from your race goal. Takes 30 seconds.
Training Calendar
No race goal set
Set a goal so the AI Coach can plan your weekly mileage progression
This Week's Plan
AISRI 7-day template — log a morning check-in to personalise intensity.
Mon
25
🌙 Rest
Tue
26
🌅 AM
Wed
27
🌅 AM
Thu
28
🌅 AM
Fri
29
🌅 AM
Sat🏔
30
🌅 AM
Sun
31
🌅 AM
Using the AISRI default 7-day template. Set your own schedule →
Log check-in →Zone AR
Active Recovery
— bpm
50–60% Max HR
Recovery, warm-up, cool-down
Zone F
Foundation
— bpm
60–70% Max HR
Aerobic base, fat burning
Zone EN
Endurance
— bpm
70–80% Max HR
Aerobic fitness, O₂ efficiency
Zone TH
Threshold ★
— bpm
80–87% Max HR
Lactate threshold (CORE ZONE)
Zone P
Power
— bpm
87–95% Max HR
VO₂ Max, peak performance
Zone SP
Speed
— bpm
95–100% Max HR
Anaerobic, sprints