Your First Day
as a Sprinting Coach.
From setup to athlete compliance — see the complete coaching experience in one walkthrough.
Set Up Your Workspace
Import your training programs, organize your team, and invite athletes — all in your first session.
Import Templates with AI
Paste any training program text — AI parses it into structured exercises, matches them against your library, and saves reusable templates automatically.
Paste any training program text — AI parses it automatically
Organize by Subgroup
Create subgroups by event specialty (short sprints, long sprints, middle distance, multi-event). Every athlete, session, and exercise can be tagged — so you can filter plans, view compliance by group, or assign different work within the same training window.
Build Your Roster
Invite athletes by email and place them directly into a group. Search, filter by group or subgroup, bulk-tag, and see everyone's status — all in one view.
Athletes receive an email invitation to join your group.
Plan, Assign, and Train
AI generates your training block. Athletes see it instantly. You see who's training.
Season Plan Overview
Your entire season in one view. Click a training phase to see weeks, then click a week to see every session — fully interactive.
AI-Generated Plan Review
Need sessions for a week? AI generates them based on your phase, goals, and athlete data. Review, adjust, approve.
Your AI Training Plan
Ready for review
SPP Phase 1 — Sprint Preparation
3-week specific preparation block focusing on acceleration mechanics and speed endurance for the short sprint group.
Week 1: Neural Activation
Week 1: Neural Activation Workouts
4 sessionsAthlete View
Athletes open the app and see today's workout. They tap through sets as they train — no guessing, no confusion.
Monday — Acceleration
SPP Phase 1 · Week 1
Your Daily Workspace — Session Planner
This is the first thing you see every morning. The monthly calendar is your primary working surface: see the whole mesocycle at a glance, click any day to edit its session. No more jumping between pages.
Tue — Gym: Max Strength
Back Squat
5 × 5 @ 120kg
Romanian Deadlift
3 × 8 @ 80kg
Bulgarian Split Squat
3 × 8 ea @ 30kg
Nordic Hamstring Curl
3 × 6
Plank
3 × 45s
Most coaches open the app and look for: what do I need to do today? is anything wrong? The calendar answers both at a glance — today is highlighted, sessions are colour-coded by type, and clicking any day opens the session editor on the right.
Your Coaching Brain, Digitized
Build a knowledge base. The AI learns your coaching philosophy and remembers every insight.
Knowledge Base Articles
Write down what you know. Sprint cues, recovery protocols, periodization rules -- your articles become the AI's reference material.
Key cues for the drive phase: 45-degree shin angles, aggressive arm drive, triple extension. Athletes should feel like they're 'pushing the track away...
At top speed: tall hips, relaxed shoulders, fast ground contacts (<0.09s). Common fault — overstriding. Use wicket runs at 90% to groove correct step ...
After high-CNS sessions (max-V, heavy squats): 48h minimum before next neural session. Recovery modalities: contrast bath (3 min hot / 1 min cold × 3)...
Nordic curls 3×/week minimum during SPP. Eccentric strength ratio should be >0.6 relative to concentric. Monitor athletes for tightness after max-V se...
SPP blocks typically run 6-10 weeks. Week structure: 2 sprint sessions + 2 gym sessions + 1 optional tempo. Intensity progression: 90% → 95% → 100% ac...
14-day taper: reduce volume 60%, maintain intensity 95-100%. Keep 2 speed sessions in final week. Last heavy gym session 10 days out. Race-pace rehear...
AI Memory
The AI builds a living memory of your coaching patterns, athlete quirks, and training preferences.
Block periodization preference
Athletes in the SS group respond better to block periodization over undulating — keep intensity blocks 3 weeks max before deload.
Feb 15, 2026
Sarah — hamstring pattern
Sarah's hamstring tightness increases after max-V days. Program her max-V earlier in the week and add Nordic curls pre-session.
Mar 10, 2026
SS group schedule
SS group prefers Mon/Thu sprint + Tue/Fri gym split with Wednesday full recovery. No Saturday sessions during competition phase.
Mar 1, 2026
Memories accumulate automatically from your coaching interactions. The AI uses them to personalize every suggestion.
AI Chat with Context
Ask questions and get answers grounded in your knowledge base and athlete data -- not generic advice.
AI Assistant
Using your knowledge base
What should I focus on for Sarah's acceleration this week? She mentioned her hamstrings felt tight after Thursday's max-V session.
Based on your knowledge base article "Hamstring Injury Prevention" and Sarah's recent training data, here's my recommendation: This week's adjustment for Sarah: Reduce max-V volume by 30% — her hamstring tightness after Thursday suggests eccentric overload. Drop from 5 × 20m to 3 × 20m flying sprints. Add Nordic curls before each sprint session (3 × 6 reps, slow eccentric) — your recovery protocol notes recommend 3×/week minimum during SPP. Keep acceleration work unchanged — block starts are concentric-dominant and shouldn't aggravate the hamstring. From your coaching memory: "Sarah's hamstring tightness increases after max-V days" — this is a recurring pattern. Consider programming her max-V sessions earlier in the week when she's freshest. Would you like me to adjust Tuesday's session plan with these modifications?
@mention knowledge base articles directly in chat to give the AI instant context for any coaching question.
Track Everything That Matters
Sprint split times, prescribed-vs-actual adherence, AI-surfaced insights — designed to answer a coach's two real questions: did the plan work, and is anything wrong right now?
Sprint Performance
Real split-time charts and benchmark comparisons powered by your Freelap data. See where your athletes sit against 10.00s and 11.00s standards.
Did the plan work? (Coach view — in design)
A new coach-facing performance page that compares what you prescribed vs what athletes actually did, surfaces sprint↔gym correlations, and feeds everything into an AI coach insight grounded in your training philosophy.
Static mockup. Ask: does this match how you think about whether a plan worked? What would you add or remove?
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