Sport goals: a training plan that adapts to your week

Classic training plans impose a day-by-day calendar and collapse at the first busy week. Happy Assistant takes the opposite approach: you set a goal — general or dated like a race — and the assistant suggests a few clear intentions each week (number of sessions, volume, type of effort), adjusted to what you actually did.

Key takeaways

General goals (“run 3 times a week”) or dated ones (“half marathon on April 12”), created by form or in one sentence in the chat.
Weekly intentions, not an imposed calendar: you place your sessions wherever you want in the week.
The plan automatically compares itself to your logged sessions and shows what is done, partial or pending.
Built-in guardrails: never more than about 10% extra volume per week, automatic step back after a partial week or reported pain.

Phrases that work

I'm aiming for a half marathon on April 12.
My goal: improve my bench press.
I'm behind on my week, what should I do?
Lighten my week, my knee hurts.
Generate my plan for next week.

Set a goal in one sentence

A goal can be general — “run 3 times a week”, “ease back into sport” — or dated, with a deadline like a race or a competition. You can create it from the Sport tab, or simply tell the assistant, who phrases it and asks you to confirm.

Primary or secondary priority, to arbitrate when the week gets busy.
Desired number of sessions per week, to calibrate volume from the start.
Active, achieved or abandoned status: a goal can be closed without disappearing.

A flexible plan, measured against reality

Each week, the plan sets intentions per sport: a number of sessions, a target duration or distance, and a type of effort (endurance, intensity, strength, technique, recovery). Nothing is imposed on a specific day: you place the sessions in your week.

Each intention's progress is computed automatically from your logged sessions.
An optional key session highlights the most useful workout of the week.
A note from the assistant explains the why of the week, so you understand rather than endure.

Progression framed by guardrails

Plan adjustments follow cautious progression rules, the same ones sensible training applies: the proposed volume never exceeds about 10% of what you actually did the previous week, and the plan automatically steps back if the week was barely followed or you report pain.

After a session, a two-tap feedback (easy, right, hard, fatigue, pain) feeds the adjustment.
Before a dated deadline, weeks are organized into phases: build, taper, event week.
The tone stays kind: a partial week leads to a lighter week, not a reproach.

An organizational aid, not a coach

The plan is generated by AI from general progression rules and what you log. It replaces neither a medical assessment, nor a coach's eye correcting technique, nor a high-level preparation program. In case of persistent pain, a medical condition or a demanding competition goal, turn to a health professional or a certified coach.

Happy Assistant helps you keep a rhythm and progress without hurting yourself; it does not replace professional guidance.

Data, estimates and guardrails

Completed work comes from logged sessions. Load combines duration and perceived intensity; calories remain an estimate. The plan uses these data to organise what comes next, with capped weekly increases and an easier week after incomplete training or reported pain.

Measurement: entered duration, distance, sets, reps or load.
Estimate: calories and training load when data are incomplete.
Recommendation: AI-generated weekly intentions, not a prescription.
References: gradual progression and perceived-exertion scales; a qualified coach or clinician takes priority.

What the feature does not do

Happy Assistant is not a certified coach: the plan is an organizational aid, generated by AI from general progression rules, not a personalized prescription.
The assistant knows neither your medical history nor your real fitness: in case of a condition, persistent pain or high-level preparation, rely on a health professional or a coach.
Tracking relies on the sessions you log: without an up-to-date journal, the plan's adaptation loses relevance.

Frequently asked questions

Does Happy Assistant replace a sports coach?

No. The plan is an organizational aid generated by AI from general progression rules. It accounts for neither a medical assessment nor technique analysis. For demanding preparation, a condition or persistent pain, consult a certified coach or a health professional.

What happens if I miss a week?

Nothing serious: the plan detects the week was partial and suggests a lighter week rather than a brutal catch-up. The goal is to resume a sustainable rhythm, not to feel guilty.

Can I set a goal without a date?

Yes. A general goal (“run 3 times a week”, “progress in strength training”) is enough: the weekly plan adapts continuously, with no deadline.