Daily Coach

The Daily Coach turns this morning’s data into one clear session for today. To open it, tap today’s plan on the home screen.

What you see

• Readiness (out of 100) — combines your recovery, sleep, current form (TSB), the balance between recent and long-term load (ACWR), and the illness check. It also shows a target strain range for the day.
• Weather — the current conditions where you are.
• Best time to run — an hour-by-hour forecast for the rest of today (see below).
• Coach’s plan — today’s session: the type (for example Z2, Tempo, Intervals, Long run or Rest), the duration, and the heart-rate or power targets.
• Watch workout — the same session broken into steps, ready to send to your watch.
• Strength today — any strength routine planned for today, with a Start button.

If you didn’t wear your watch overnight, readiness shows est. and a note that it’s an estimate.

How today’s session is chosen

Tempovi works this out on your iPhone, without AI. It looks at:

• Recovery and sleep — a poor night makes the session shorter and easier.
• Fitness, fatigue and form (CTL, ATL, TSB) — the session stays within what your body has adapted to.
• Your week — run days, long-run day, speed work, and where you are in your build or deload cycle.
• Your status — Not 100%, sick, injured or on a break changes the plan straight away (more).
• Heat — hot, humid hours cost more, so the session is sized for the conditions.

Tap Regenerate to recalculate after something has changed.

Best time to run

The Best time to run strip shows every remaining hour of today. Each hour is coloured by how much the heat (feels-like temperature and humidity) will cost you:

• Green — no real penalty
• Yellow — roughly 5–15 % harder
• Orange — roughly 15–30 % harder
• Red — more than that

The coolest two-hour window between 05:00 and 23:00 is highlighted. Tap an hour and today’s session is resized for that hour’s weather. Tap the hour again to go back to planning for now.

How strongly heat affects you is a setting: Settings › Training › Weekly Volume › Heat sensitivity. The default is 1.5. Raise it if you suffer in the heat, or lower it if you don’t.

The weather comes from Open-Meteo, using your approximate location. Allow location access “while using the app” to see it.

Adjust the session

• Adjust reps / Adjust run in the Watch workout box change the session before you send it.
• Top up today appears if you ran less than prescribed.
• Split this long run lets you do a long run in two parts on the same day.
• More watch sessions has extra options, such as a threshold test or a spontaneous easy run.

Coach’s notes (AI, optional)

With an AI key, tap Get coach’s notes (AI) for a short written explanation of today’s plan. The AI can also suggest a change. It only applies if you tap Apply. Without a key, everything else on this screen still works.

Why is today’s session shorter than expected?

The most common reasons are:

• A low recovery or sleep score last night.
• Heat at the hour you’re planning to run. Try a cooler hour in Best time to run.
• You’re in a deload week. Check the 7-Day Plan.
• Your form (TSB) is below your floor, meaning you’re carrying a lot of fatigue.
• You’ve reached this week’s volume ceiling, which grows gradually (10 % per week by default).
• Your status is Not 100%, or the illness warning is active.

If the session still looks wrong, tap Regenerate. If it keeps happening, contact support.