How it worksLink to this section

GGAB keeps your plan in step with you. It looks at what you logged, how you're recovering and what you've told it, and when there's a reason to change your plan, it suggests the change.

Nothing changes until you tap Apply. Every suggestion says why it appeared and lists exactly what moves, session by session.

GGAB checks when you open your training and when your wearable syncs. Suggestions only ever touch sessions you planned yourself or programs you follow. Sessions your coach set are never changed, because that's your coach's call.

Where suggestions showLink to this section

• On the website: at the top of the Sessions page, and on the session it changes.
• In the app: at the top of Training → Plans, and on the session it changes. Tap See changes to open the session-by-session list.
• In the chat, as a card under GGAB's answer, when you asked for a change or the check-in brings one up.

Each card has a label saying where it came from, a short title such as "Lighten today's session", the reason in one sentence, and each change written as before and after: "Smash defence: 4 sets → 3 sets".

Answer a suggestionLink to this section

After you answer, the card shows how it ended, with a History link to every change you've answered.

Where suggestions come fromLink to this section

From what you loggedLink to this section

When you log a session from a plan or program, GGAB looks at each exercise and suggests one change for that plan's upcoming sessions:

• Lifts: every set at the top of the rep range moves you to the next weight. Falling well short on two or more sets, two sessions running, backs the weight off a little.
• Runs and sprints: a little faster, or a little further at the same easy effort.
• Drills: few mistakes make the next one faster. A lot of mistakes make it simpler.

From your readinessLink to this section

With a wearable connected and health-data sharing on, GGAB reads your readiness from last night's or this morning's data. It only looks at today's sessions:

• 45 or below: a lighter session, with less volume and effort kept at or under 6 out of 10.
• 30 or below: a rest day.

Warm-ups, mobility and cooldowns are already easy, so they're left alone. See Connect your watch for how readiness is worked out.

From your last reflectionLink to this section

When you reflect on a session and mention pain, GGAB notes how bad it was from what you say:

• Moderate (it changed what you did) or severe (you had to stop): your next session in the following three days gets lighter.
• Mild: nothing changes.

From your training logLink to this section

GGAB looks at the last three weeks of each plan or repeating session. If there's a weekday you've missed at least twice and never made:

• It suggests moving that day to a day you do train, if you've trained on another day at least twice and nothing is planned on it.
• Otherwise it suggests dropping that day. You can always say Not now.

For a repeating session, the change applies to the rule too, so the series repeats on the new day from then on.

This only kicks in once you've marked at least two sessions done in the last three weeks. Until then GGAB can't tell missing a day from not logging it, so it asks Did you train? instead. See Done, skipped or missed.

The check-inLink to this section

When there's something to talk about, opening GGAB starts with a short chat about your training:

• a suggested change waiting for an answer,
• how a session in the last two days went,
• goals for a session starting within the next three hours.

On the website it opens in the dashboard's chat, once per visit. In the app it opens when you start the app or come back to it after a while. It waits if you opened GGAB from a notification, or you're in the middle of something like an upload, a timer or a drill.

Answer it, tell it "not today", or tap Remind me later. Turn off in the chat stops the check-in altogether, and Undo turns it back on.

You can also switch it in your notification settings, under Training check-in: Settings → Notifications on the website, Account → Notifications in the app.

Training changesLink to this section

Every suggestion you've answered is kept, with how it ended: Applied, Dismissed, Marked done, Expired or Replaced by a newer one.

• On the website: open Notifications and choose Training changes, or click History after answering a card.
• In the app: open Notifications and tap Training changes.

Related guidesLink to this section

• Training
• Programs
• The training assistant
• Connect your watch