Set a sport goal and follow a plan without a coach
Most training plans fail for the same reason: they assume perfect weeks. A more sustainable approach is to set a direction, receive a few clear intentions each week, and adjust based on what was actually done. Here is how to set that up in Happy Assistant.
Define the goal
- Open the Sport tab, Plan sub-tab, or simply tell your goal to the assistant.
- Choose a general goal (“run 3 times a week”) or a dated one (“half marathon on April 12”).
- State a realistic number of sessions per week: this is what calibrates the plan.
- Confirm: the goal is active and visible in the Plan tab.
A vague goal gets refined along the way: a simple direction kept beats an ambitious program abandoned after ten days.
Read and follow the week
- Each intention states a sport, a type of effort and a target (sessions, duration or distance).
- Progress updates on its own as soon as you log a session, by voice or photo.
- Place sessions wherever you want: nothing is imposed on a specific day.
- At the end of the week, the assistant compares plan and reality and prepares what comes next.
Let the plan adapt
- After a session, give two-tap feedback: easy, right, hard, fatigue or pain.
- Full week: the plan steps up cautiously, never more than about 10% extra volume.
- Partial week or reported pain: the plan automatically steps back.
- Before a dated deadline, weeks move into phases: build, taper, event.
A lighter week is not a failure: it is the price of progress that lasts.
What the plan does not do
The plan is an organizational aid generated by AI. It performs no medical assessment, corrects no running or movement technique, and does not replace a high-level preparation program. In case of persistent pain, a medical condition or a demanding competition goal, see a health professional or a certified coach.
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.
Frequently asked questions
Do I need to log every session for the plan to work?
Yes, that is the condition for adaptation: the plan compares its intentions to your actually logged sessions. One sentence or one photo per session is enough.
Is the plan suitable for a beginner?
It is suitable for structuring a return to fitness thanks to its guardrails (capped progression, automatic step back). It does not replace professional advice in case of a health issue or returning after an injury.
Can the suggested plan be changed?
Yes: ask the assistant to lighten, strengthen or regenerate the week, stating your constraint. It adjusts while staying within cautious progression limits.