Your First Week
Starts With One Session.
Paste a session you've already written, publish it, invite your athletes — they log it on their phones. The season plan can wait.
Example squad and example data throughout — nobody's real athletes.
Open a session and paste it
Start from a session you've already written. Paste the text — or up to ten photos of the sheet — and it comes back as editable sets, each exercise checked against your library. Save a rule for how you write, and later parses follow it.
Scripted example: Parse shows a result written in advance. No AI runs on this page.
Adjust it, then publish
Change sets by hand, or tell the assistant what changed — a shorter slot, a wet track. It proposes the edit on the session itself, and nothing changes until you approve it. Publish the session and every athlete on that group's roster gets it.
Thursday, 12 March · SPP 2 · Sprint group
Acceleration & rhythm
Draft — only you can see this session.
Block focus: acceleration quality and relaxed rhythm. Keep full recovery between fast efforts.
Shorten tempo; keep acceleration
Review changes
Keep the block’s acceleration focus and full recovery.
- Tempo running · reps
85
Only this session will change.
Scripted example: the assistant's replies here are written in advance, and no AI runs on this page. Your edits stay in this browser tab.
Invite your athletes
Invite athletes by email straight into a group. Subgroups — short sprints, long sprints, whatever you use — tag athletes and individual exercises, so one session can hold different work for each.
Invite athletes
Type an email, pick the group. The athlete gets an invitation to join it.
Organize by subgroup
Tag athletes to a subgroup and tag individual exercises to one — that per-exercise tag is what changes the work an athlete opens, so one session can hold different work for your short and long sprinters.
Your roster
Everyone in one list: search it, filter by group or subgroup, and tag several athletes at once.
Athletes log it on their phone
Athletes open the session in the browser and tick off sets as they go, typing a time where one is asked for. Each athlete sees only the work tagged for their subgroup. On a Freelap rep they type each split, and the total and each split's speed fill in for them.
Shown as Sarah Chan, short sprints. The 150 m reps tagged for the long sprinters aren't on her screen. Her coach split the 30 m starts every 10 m and switched them to Freelap. Type set 3's splits to see the table fill in.
Plan the cycles later
Once sessions are running, lay out the rest of the season. Give it a name and two dates and it lays out the training blocks and the empty weeks; phases, weeks and races then sit side by side — click a phase to see its weeks, and a week to see its sessions.
See the month, copy a week forward
Your dashboard is the month: every session on its day, with its exercises and subgroup tags. When a week works, copy it onto up to twelve later weeks — alongside what's there, or replacing it.
Mar 2026March 2026
- 01A-skip3×20m
- 02Block starts6×30m
- 03Sled push4×20m
- 01Back squat5×5
- 02Romanian deadlift3×8
- 03Nordic curl3×6
- 01Tempo runs8×100m
- 02Core circuit3×12
- 01Sprint warm-up
- 0230 m acceleration4×30m
- 03Tempo running1×8×100m
- 01Power clean5×3
- 02Box jump4×5
- 03Hurdle hops3×8
- 01150 m runs6×150m
- 01A-skip3×20m
- 02Block starts6×30m
- 03Sled push4×20m
- 01Back squat5×5
- 02Romanian deadlift3×8
- 03Nordic curl3×6
- 01Tempo runs8×100m
- 02Core circuit3×12
- 01Sprint warm-up
- 0230 m acceleration4×30m
- 03Tempo running1×8×100m
- 01Power clean5×3
- 02Box jump4×5
- 03Hurdle hops3×8
- 01150 m runs6×150m
- 01A-skip3×20m
- 02Block starts6×30m
- 03Sled push4×20m
- 01Back squat5×5
- 02Romanian deadlift3×8
- 03Nordic curl3×6
- 01Tempo runs8×100m
- 02Core circuit3×12
- 01Sprint warm-up
- 0230 m acceleration4×30m
- 03Tempo running1×8×100m
- 01Power clean5×3
- 02Box jump4×5
- 03Hurdle hops3×8
- 01150 m runs6×150m
- 01A-skip2×20m
- 02Block starts4×30m
- 03Sled push3×20m
- 01Back squat3×5
- 02Romanian deadlift2×8
- 03Nordic curl2×6
- 01Tempo runs5×100m
- 02Core circuit2×12
- 01Sprint warm-up
- 0230 m acceleration3×30m
- 03Tempo running1×8×100m
- 01Power clean3×3
- 02Box jump3×5
- 03Hurdle hops2×8
- 01150 m runs4×150m
- 01A-skip3×20m
- 02Block starts6×30m
- 03Sled push4×20m
- 01Back squat5×5
- 02Romanian deadlift3×8
- 03Nordic curl3×6
- 01Tempo runs8×100m
- 02Core circuit3×12
- 01Sprint warm-up
- 0230 m acceleration4×30m
- 03Tempo running1×8×100m
- 01Power clean5×3
- 02Box jump4×5
- 03Hurdle hops3×8
- 01150 m runs6×150m
- 01A-skip3×20m
- 02Block starts6×30m
- 03Sled push4×20m
- 01Back squat5×5
- 02Romanian deadlift3×8
- 03Nordic curl3×6
- 01Tempo runs8×100m
- 02Core circuit3×12
- 01Sprint warm-up
- 0230 m acceleration4×30m
- 03Tempo running1×8×100m
- 01Power clean5×3
- 02Box jump4×5
- 03Hurdle hops3×8
- 01150 m runs6×150m
- 01A-skip3×20m
- 02Block starts6×30m
- 03Sled push4×20m
- 01Back squat5×5
- 02Romanian deadlift3×8
- 03Nordic curl3×6
- 01Tempo runs8×100m
- 02Core circuit3×12
- 01Sprint warm-up
- 0230 m acceleration4×30m
- 03Tempo running1×8×100m
- 01Power clean5×3
- 02Box jump4×5
- 03Hurdle hops3×8
- 01150 m runs6×150m
A filled dot is a published session; a hollow one is still a draft your athletes can't see. Click a session to open it — the example opens Thursday's.
See what happened
Every finished session stays in the athlete's history. Sprints recorded with per-split timing also land in split charts, measured against sprint standards.
Their history
What an athlete sees under History: each finished session by month — what it was, how many exercises and sets. A session they logged on their own, with no plan behind it, is listed like any other.
Sprint performance
Split-time charts and benchmark comparisons for sprints recorded with per-split timing. See where an athlete sits against the 10.00s and 11.00s standards.
Grounded in how you coach
Write down how you coach — cues, recovery rules, how you build a block. The assistants can search and read those articles, and what you tell them once carries into the next session you plan.
Your articles
Your own articles, in your own categories. The article panel opens beside the session and template editors, so a rule is one click away while you plan.
See where an answer came from
When Ask reads one of your articles to answer, the article comes with the answer as its source — tap it to read the note.
Keep the speed work and full recovery. Trim optional accessories first.
Tap the source to read the coaching note.
Tell it once
Say a preference to an assistant while you're planning. It keeps it, and applies it the next time you plan with that assistant.
“Rest for block starts is always four minutes, never less.”
It prescribes 4:00, without being asked again — and if you change your mind, you say that instead and it takes the new rule.
This reaches the planning assistants and Ask. It does not reach the photo parse, which reads each sheet on its own. There is no screen yet that lists what it has kept — that one is still to be designed, and it is the part we most want a coach's opinion on.
Did the plan work?
Coming next — in design, not in the product yet. Tell us what you think.
Volume adherence drops from 97% → 87% over the mesocycle. Is this by design (planned taper) or did load accumulate faster than athletes could absorb?
Gym strength gains lead sprint PB improvements by roughly 2 weeks in this group. If true across more mesocycles, load peaking should move earlier in the cycle.
SPP week 3 summary: Sprint load hit 87% of plan, gym volume was 120% of prescribed. Your 72-hour rule was breached Tuesday → Wednesday (max sprints).
Recommendations
- →Insert a deload microcycle before SPP wk 4, or
- →Redistribute gym intensity (currently front-loaded Mon-Wed)
- →Marcus Wong's RPE pattern suggests he's accumulating fatigue faster than the group avg — consider individual load cap
Grounded in your coaching philosophy: “never compromise recovery for volume in SPP” + session summaries from the past 6 weeks.
Marcus Wong
RPE spike (9.5 → Tues, Wed, Thu)
SS subgroup (3 athletes)
72hr sprint-sprint rule breached — Tue + Thu max velocity back-to-back
Priya Sharma
Hasn't trained in 6 days
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