Getting started

Using FitCoach

FitCoach is a coach with memory: it remembers every set you have logged, every goal you have set, and every week it has planned for you. A deterministic engine does the programming and the assistant narrates it — every number you see came from code, not from a model making something up.

This page is about using it. If you haven’t connected FitCoach to Claude or ChatGPT yet, start at the setup guide — it takes about two minutes.

The loop

Four things, in order. The first one you do once; the other three repeat forever. You never fill in a form — you describe what happened and FitCoach writes it down.

Set up your profile

Experience, how many days a week you can train, what equipment you have, and where you are. Then tell it what you’re actually training for — the goal is what the engine programs against.

You saySet up my FitCoach profile: I’ve been lifting about two years, I can train 4 days a week, I have a full gym, and I’m in Chicago.

You sayMy goal is to add 20kg to my squat over the next four months without losing my running base.
Log your training

Describe the session the way you’d describe it to a training partner. Loads, sets, reps, and how it felt — that last part matters, because how a set felt is an input to next week’s plan, not a diary entry.

You sayLog today’s workout: bench 185 for 3x8, last set was a grind. Rows 155 for 3x10. Incline dumbbell press 60s for 3x12.

You sayLog this morning’s run: 8km easy, 46 minutes, felt comfortable the whole way.

Log it the same day if you can. “Yesterday” and “last Tuesday” both work — FitCoach resolves them against your calendar and echoes back the exact day it used, so you can catch a mistake immediately. Future dates are refused outright.
Plan your week

Ask for the week and the engine builds it from what you have logged: volume landmarks per muscle group, muscle freshness, run-week ramping, and interference-aware day ordering when you’re training for both. Every plan comes with a written rationale for why it changed.

You sayPlan my training week.

When the day doesn’t match the plan — short on time, slept badly, something is sore — say so instead of skipping. Same-day autoregulation reshapes the session rather than abandoning it.

You sayI’ve only got 35 minutes today and my shoulders are beat up. Adjust today’s session.
Review

At the end of the week, ask what actually happened: tonnage, adherence, PRs, and which lifts moved. This is the step people skip, and it’s the one that tells you whether the last four weeks worked.

You sayGive me my week in review.

You sayHow has my squat estimated 1RM moved over the last three months?

Make it automatic. Ask Claude once — “every Sunday at 6pm, plan my week with FitCoach and run my week in review” — and Claude’s scheduled tasks will do both without you remembering.

Say where you are

The single most common way to get wrong data into FitCoach.

Every date you say in plain language — “today”, “yesterday”, “last Tuesday” — is resolved on the server, in your timezone, anchored at local noon so daylight-saving changes can’t shift a session onto the wrong day. The resolved day is echoed back in every confirmation, so you can always see which date a log landed on.

That only works if FitCoach knows where you are. If you never set a timezone, every date resolves in UTC — silently. Nothing errors, nothing warns you; an evening session in Los Angeles just quietly lands on tomorrow, and a week later your adherence and your volume-per-week numbers are subtly wrong.

So include a city when you set up your profile, or fix it any time:

You sayI’m in Berlin — update my timezone.

A city is enough; FitCoach maps it to a proper IANA timezone. If you move or travel for a long stretch, say so and update it.

Bring your history with you

Worth doing on day one, before anything else.

FitCoach fits its programming parameters to you — how fast you actually add load, how much volume you actually recover from, where your lifts actually sit. On a blank slate it has to start from population defaults and learn you over several weeks. Give it a year of real training and the first plan it writes is already calibrated.

For lifting, exports from Strong, Hevy, and Fitbod all work. For running, a runs CSV works — a Strava export, or your own spreadsheet with date and distance columns.

You sayImport my training history — I have a CSV export from Hevy.

You sayI’ve got a Strava export with about eight months of runs in it. Import those too.

Importing is free, and it doesn’t start any clock. Neither does setting up your profile or your goals. Bringing your own history into FitCoach isn’t “starting training with us”, so it’s deliberately not treated as such.

What FitCoach can actually do

Twenty-two tools. You will never call one by name — you talk, and the assistant picks. But it’s worth knowing the shape of what’s there, so you know what’s worth asking for.

Seven tools

Logging what happened

The raw material. Everything the engine plans from comes from here, which is why the loop above is mostly logging.

log_workout · log_run — a lifting session or a run, described in plain language.
log_body_metrics — weight and other body measurements over time.
log_recovery — sleep, soreness, readiness. Feeds directly into next week’s volume.
log_feedback — how a session or a plan went, in your own words.
remember · forget — standing facts about you: a bad shoulder, a deadlift bar you hate, a race in November. Say “forget that” and it’s gone.

Five tools

Planning and adjusting

Where the deterministic engine does its work. You ask; code decides; the assistant explains what it decided and why.

setup_profile · set_goal — who you are and what you’re training for. The starting conditions for everything else.
plan_my_week — the week ahead, built from your logged history and your goal.
adjust_today — same-day reshaping when you’re short on time or beat up.
plateau_experiment — a two-week structured test when a lift has genuinely stopped moving, instead of guessing at a fix.

Six tools

Reading what it knows

Asking questions about your own training. Reads are never locked — whatever your account status says, you can always see what FitCoach has on you.

get_current_plan · get_plan_history — this week’s plan, and every plan before it with the rationale for each change.
get_goals — what you told it you’re working toward.
get_progress — how a lift or a distance has moved over time.
my_week_in_review — tonnage, adherence, PRs, estimated-1RM movement.
account_status — where your account stands, in plain terms.

Four tools

Your data, in and out

Getting your history in, getting all of it back out, showing a plan to someone, or leaving entirely. Covered in full below.

import_history — Strong, Hevy, Fitbod, or a runs CSV.
export_my_data — everything FitCoach holds, any time.
share_my_plan — a public link to one plan, expiring and revocable.
delete_my_account — permanent erasure, on request.

Your data

Three things you can do at any moment, without asking anyone’s permission.

Export it, always. Ask for your data and you get all of it — sessions, sets, goals, plans, body metrics, recovery, the lot. Export is a read, and reads are never gated: it works regardless of your account status, and it will keep working if you stop paying, if a trial lapses, or if billing breaks on our side. An account you can’t get your data out of is a trap, so we made it structurally impossible to build one.
You sayExport all of my FitCoach data.
Share a plan on purpose, temporarily. A share link is a public page for one plan — no login needed for whoever you send it to. It shows the plan and your first name only. Links expire after 30 days by default, you can list every link you’ve ever made, and you can revoke any one of them individually and immediately.
You sayShare my current plan — and show me every share link I’ve got open.
Delete everything, for real. Ask to delete your account and FitCoach first tells you exactly what would be removed. Nothing happens yet. If you still want it gone, you confirm with the exact phrase DELETE MY ACCOUNT — case-sensitive, typed by you, never on your behalf. Then your rows are erased across every table that holds them, in one transaction. There is no backup copy on this side and no undo. That is the point: deletion that can be reversed by us isn’t deletion.
You sayDelete my FitCoach account.

Full detail in the privacy policy and terms.

Getting help

Email henryfelella@gmail.com. We aim to reply within one business day.

Worth including, so the first reply is useful rather than a request for more detail: what you asked your assistant, what it said back, and roughly when. There is no need to send your training data — we can look up what happened from your account.

Two things you never need to email about, because you can do them yourself at any time and neither is gated by a subscription: exporting everything (“export my data”) and deleting your account (“delete my account”, then confirm with the exact phrase it gives you). Deletion is immediate and irreversible.

There are no billing questions to ask — FitCoach is free and takes no payment. If that ever changes you will hear about it before it affects you.

One honest note

FitCoach is a training tool, not medical care — stop and get checked out if anything feels wrong.

It programs training. It does not diagnose anything, it cannot assess an injury, and it will never tell you that something is probably fine. If you describe symptoms that warrant a human — chest pain, a joint that gave way, numbness — it will say so plainly and tell you to stop, and it will not try to sell you anything while doing it.

Pain that isn’t normal training soreness is a reason to see a clinician, not a reason to adjust your set count.