An AI coach that adapts to your recovery, schedule and kit
Log your HRV, sleep and resting heart rate each morning. TrainState's coach reads them alongside your goals, schedule, equipment and injuries to plan your week — and adjusts when recovery or life gets in the way.
From morning check-in to coached session
01
Set up your profile
Tell TrainState your goals, current benchmarks, the equipment you have access to, the days you can't train and any injuries. It takes about five minutes.
02
Check in each morning
Enter your HRV, sleep and resting heart rate from whatever watch, ring or app you use. You get a readiness brief for the day: push, maintain or back off.
03
Train with your coach
Ask the coach to build a week or a full block and save it to your calendar. Log sets, reps and RPE as you train. The coach sees what you actually did and adjusts.
Built for athletes who take their training seriously
Everything your coach needs to know
Built for performance-focused athletes who train consistently and want data-driven guidance — not generic wellness tips.
Daily readiness brief
Each morning, a readiness call based on the HRV, sleep and resting heart rate you've logged and the session you have planned, so you know whether to push or back off before you start.
HRV & recovery trends
14-day trends for HRV, sleep duration and sleep score. Learn your baseline and see what moves it.
Training load at a glance
Six weeks of weekly training hours on your dashboard, so you can see build and recovery weeks before the fatigue catches up with you.
AI coaching insights
Plain-language coaching that explains not just what to do, but why. It's based on your goals, your recovery and what you've actually been training.
Plans on your calendar
Ask for a single session or a multi-week block. Sessions land on your training calendar with exercises, sets and reps, and you log what you actually did against them.
Sleep analysis
Sleep is the primary recovery lever. Log duration and quality each morning, and the coach factors them into your readiness and your plan.
What data we use, and why
TrainState coaches from what you give it: your profile, your morning check-ins and your training history. We use the minimum needed to coach you, nothing more.
Heart rate & HRV
Primary recovery and readiness indicators, logged by you each morning. HRV is the most reliable daily signal of how you're adapting to training.
Sleep data
Sleep duration and quality score, entered from your watch, ring or app of choice. Sleep is the single biggest lever for recovery.
Resting heart rate
A secondary recovery indicator tracked over time to spot stress and fatigue trends.
Energy score (optional)
If your device gives a daily energy score (e.g. Body Battery in Garmin Connect), you can enter it as a cross-check alongside HRV and sleep.
Training history
Sessions you complete or log: type, duration, RPE, and sets and reps. Used to track your load and shape coaching recommendations.
Profile & schedule
Goals, benchmarks, equipment, events, days you can't train and injury notes. This is what lets the coach plan around your real life.
Get in touch
For support, questions about data handling, or privacy enquiries, contact us directly.