AI coach for running, cycling and triathlonTrained on science. Tuned to you.
SkolCoach is an AI coach trained on a corpus of 200+ books and research papers on training, recovery and nutrition. It respects your medical constraints, habits and rituals, builds on data from your devices, and writes your plan microcycle by microcycle. Every morning it explains what to do today — and why.
This is what a morning looks like when the plan stands on five pillars.
The five pillars of SkolCoach
A personal plan isn't born from a single algorithm. It stands on five foundations — and you influence every one of them.
Science at the core
A corpus of 200+ books and studies — methodology, physiology, nutrition, sports medicine and psychology — is split into semantic chunks and assembled into a vector database with full-text indexes. A hybrid multi-RAG search runs on top: the coach doesn't “invent” an answer, it finds one in the corpus by meaning and topic tags — and only then phrases it. The “Coach focus” layer — deterministic code — narrows results to your context: sport, training phase, your tuning. The corpus keeps growing, so the knowledge base stays current.
On its own — a library. At the intersection — a coach who backs every decision with a chapter reference. Like a nerd.Every recommendation links to a source from the corpus.
Medical guardrails
Lab results, tests and a Sources we built on:
you fill in once — and it becomes a continuous safety screen. Past surgeries, allergies, doctor's restrictions, out-of-range labs — for the coach these are not footnotes but red lines no workout will ever cross. Even three weeks out from a race with form on the rise.
Ferritin 18 — below range: iron directly affects oxygen transport. Until it recovers I'm capping intervals and strength work — intensity stays in Z2 only.
Grounded in: IOC consensus on RED-S, BJSM 2023 · “Sports Hematology”, ch. 4A red zone in your labs is a red line in the plan. Automatically.
Tuned to your life
Habits (“I never eat breakfast”, “evening sessions ruin my sleep”), rituals (“hard workouts on Tuesdays and Thursdays, Saturdays are group sessions with my crew”) and your personal “Coach tuning”: weekly volume caps per sport, load growth speed, coaching aggressiveness, and signal weighting — whom to trust when they disagree: gadgets or feelings. Even a live coach doesn't always know your nuances — here they become plan rules from day one.
On its own — convenience. At the intersection — a system that respects your way of life instead of abusing it.Change the guardrails or mention a habit — the coach recomputes the plan at once.
Goals and races
A goal must be specific and measurable — we set them the S.M.A.R.T. way: “run 10 km in 38 minutes on May 24”, not “I want to run faster”. The coach validates the goal as you set it, then ties every workout to it. Races carry priorities: the main race lays out the training phases — base, build, peak, taper. Without a criterion, a goal stays a wish.
On its own — a landmark. At the intersection — a plan that gets you to the goal healthy, via the optimal route.IRONMAN 70.3
June 6, 2027 · 1.9 km swim · 90 km bike · 21.1 km run · goal: finish
SkolCoach on realism: 31 weeks is enough to prepare safely: base until February, bike focus in spring, keep the run twice a week.
Data from wearables
Watch, ring and sensors — the only technological source of truth about what your body is doing right now. Individual metrics are noisy: wearables can deviate from lab measurements by 10–15%. So what matters is not one number's precision but dynamics, trends and cross-analysis with the other layers of the same period. No invented figures.
On its own — charts. At the intersection — a live loop: yesterday's workout, last night's sleep and resting HR become a decision this very morning.Workouts · recovery · sleep · daily activity
Five pillars — one decision every morning
Science sets the method. Guardrails protect your health. Settings fit the plan into your life. Goals keep the direction. Data shows where you are today. At their intersection — one morning verdict: what to train today and why.
What the watch said — and what the coach said
One real Tuesday from the demo profile: three numbers the athlete saw — and a conclusion that doesn't follow from them.
Looks fine — like any workout this month.
Above average — the watch gave an excellent score.
On the fourth, pace dropped 6 s/km while HR didn't rise.
The verdict is grounded in “Periodization of Endurance”, ch. 11 — one of the 200+ books and papers in the SkolCoach corpus.
A plan that listens to you
Feeling off, tired, or missed a session — tell the coach. He'll rebuild the day, two days, or the week, and show before-and-after numbers. Don't like it — roll back in one tap.
SkolCoach
your coach from Norway
Calm, attentive, no pathos. Genuinely celebrates your records. Protects you when you haven't recovered. Says honestly when something broke or data is scarce.
Short and to the point. No motivational speeches — one verdict and one “why”.
Never changes the plan without your click. Shows every change with before-and-after numbers and a source link. Any change rolls back in one tap.
Your data sources
Every source makes the coach stronger.
intervals.icu
The bridge to watches and sensors: Garmin, Wahoo and more. Activities, HRV, resting HR and sleep flow from the device into intervals.icu and from there to the coach on their own: a new workout lands within a minute, plus a full daily sync. One-click connection. Step-by-step guide →
Oura Ring
Readiness, sleep stages, nightly HRV and resting HR, SpO2, daytime activity and workouts. Data arrives about 30 seconds after the ring syncs with your phone. Learn more →
WHOOP
Recovery, sleep and strain in real time. Learn more →
Polar
Workouts, sleep and Nightly Recharge. About 30 days of history. Learn more →
Suunto
Direct connection via the official Suunto API: workouts with HR, power and GPS arrive on their own after the watch syncs.
FatSecret
Food diary: calories, macros and daily weight. The coach links nutrition to load, recovery and weight. Learn more →
YAZIO
Food diary from YAZIO: calories, macros and meals sync into your log — the coach weighs them alongside load and recovery. Learn more →
Garmin files & archive
FIT, TCX, GPX and large zip archives — no duplicates. Learn more →
COROSsoon
Direct connection: workouts, recovery, sleep. Works today via the intervals.icu bridge.
Apple Healthsoon
Direct connection; currently available via HealthFit → intervals.icu.
Google Healthsoon
Steps, sleep and HR from Android devices via Health Connect — in the works.
Your first plan — in four steps
Sign up
Name and email. Access right away — no applications, no waiting. 30 days of full Pro free.
Questionnaire
Health, constraints and lifestyle: the red lines and rules the coach accepts from day one (tuning).
Data
Pick your wearable: a key from intervals.icu or a direct ring/watch connection — and your whole history is in the analysis.
Goal and first review
A goal or a main race and its date. Phases are built under it; before the first workout — form, freshness and your weak spot.
Questions before the start
Does it replace a human coach?
Only partly. SkolCoach has no human empathy and won't fix your stroke or foot-strike technique. But it's always there, knows a lot, and keeps your whole history in mind at every moment: workouts, lab results, sleep and load growth.
How is SkolCoach different from my watch's app?
The watch app shows metrics. SkolCoach makes decisions: drawing on a corpus of sports-science books and research papers, it turns your numbers into one action for today. Backed by a source, not intuition or search-engine data.
How are my medical constraints handled?
Labs, tests and the questionnaire set the red lines before the first plan. Everything the coach does later — adjustments, adaptations — stays within them. Medical documents are uploaded only with your explicit consent.
My constraints are unusual: never on Mondays, never after 3 pm. Can you handle that?
That's exactly what fine-tuning is for. Any rule from your life is accepted as a constraint: no session on that day or hour, and the week's volume is recalculated.
What if I don't have much data?
Your watch history and a goal are enough. Labs, habits and other races can be added later.
Can the coach be wrong?
Yes. That's why every plan change is shown with before-and-after numbers and a source link, and can be rolled back in one tap. And if no suitable source exists in the base, the coach must plainly write “no source: based on your data” — instead of an invented rationale.
Can I influence which knowledge the coach uses?
Yes. In the Knowledge Base each source has a personal weight: from ×0.5 (“mute”) to ×2 (“key”). The coach also builds a focus from your profile — sports, training phase, goals — and leans on the most relevant materials when building the plan. Medical constraints remain a hard frame: no setting overrides them.
Can the coach change the plan without me?
No — technically impossible. The model has no “change plan” tool, only “propose a change”. Proposals arrive as a card with Apply / Decline buttons, and the plan stays untouched until you click.
Whom should I trust when numbers and how I feel disagree?
That's your setting: gadgets, fifty-fifty, or feelings. By default, a mismatch is a reason to ask you and decide together.
How is my data stored?
Every row in the database is tied to your account and invisible to others (database-level isolation). Device keys live in a secured vault, not in code. Medical documents are uploaded only with explicit consent; deleting a document also erases the metrics extracted from it. AI requests leave our perimeter anonymized: a proxy strips names, contacts and identifiers before the text goes out. Chat history with the coach is kept for two days.
How much does it cost?
Open registration, no applications: 30 days of full Pro for free, no card required. After that — Free (basic features) or Pro from ₽990/month at the founding price for the first hundred athletes.
What if it's not for me?
14 days from the first payment — full refund, no questions asked: one email to support@skolcoach.ru and the money goes back to your card. The subscription renews automatically, but cancellation is one click in your account — no calls, no support chats.
What do the markers on the Form Management chart mean?
Flags are your A and B priority races. Diamonds are the sessions that actually move your form: quality work (intensity above 85% of threshold for longer than 30 minutes, or more than 12 minutes in Z4–Z5 laps) and long sessions (90+ minutes with load above 85% of your workouts over the last 90 days). Thresholds are computed from your own history, not “textbook averages”. One marker per day, no more than three per week — the chart shows only what matters.
What SkolCoach athletes say
Real people, real results. Published only with the athlete's consent.
«I did 70% of my 2026 season training on the bike, with little running “specificity”. From August, SkolCoach built me a lead-up superblock on top of a decent base, and at the Moscow Marathon I ran the 10K in 35:43. I enjoyed both the preparation and the race itself!»
«After a sports injury, SkolCoach helped me look at the training process in a new way and — without risk or rush — return to my level by the end of the 2026 season, and even make the podium.»
«I'm setting myself a CHALLENGE: from April 2027 I plan to run from Vladivostok to Saint Petersburg. It's a serious test for me and my body, so every aspect of load and recovery matters. I've decided to entrust the base period and preparation for this ultra-challenge to SkolCoach!»
30 days of full Pro — free
Open registration: access right after email confirmation, no card required. After that — the free Free plan, or Pro at the founding price for the first hundred athletes: the price locks in forever while the subscription stays active.
Pro Trial — start here
₽0 /30 days
Full Pro right after sign-up — no card needed
Pro monthly
₽990 /month
₽1,200 — founding price forever
Pro Seasonal
₽5,500 /6 months
₽6,500 — founding price forever
Pro yearly — 2 months free
₽9,900 /year
₽12,000 — founding price forever
After the trial, without payment the basic Free plan remains: devices, dashboard, 5 chat messages a day. Pay by card or SBP via YooKassa, receipt by email. Cancel anytime in one click, 14-day money-back guarantee. After the founding intake — ₽1,200/month, ₽6,500/season, ₽12,000/year.
Start free — 30 days of Pro
SkolCoach is waiting for your data
After confirmation — the questionnaire, a review of your current form and a two-week plan. On your numbers, not a demo profile.
Sign up
Access right after sign-up: 30 days of full Pro free, no card required. Then Free or a plan from ₽990/month.