Tag: AI

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Training

4 Questions To Ask Yourself When You Update Your Training Plan for a New Season

Do you want to improve your training?

The real key to improving your training lies in asking the right questions in the first place. To get the most out of your training this upcoming season, you need to be specific about the data points you are working with and have absolute clarity around where you are going to end up. By knowing the start and end points, you can fine-tune your training as the season progresses.

But first, how do you update your training plan for a new season? It all starts with asking the right questions.

Question 1 – What is my fitness?

Any athlete, regardless of their season goal, will benefit from knowing their current fitness. A robust training app like HumanGO will set your baseline, determined by how much training you have done in the previous 40 (or so) days.

Connect devices to set your current fitness

By connecting your wearable, HumanGO evaluates your training history and sets your current fitness. If you don’t have reliable data to reference, you can manually input key metrics, and Hugo (HumanGO’s virtual coach) will set it for you. Once you have this, you have your starting point.

Question 2 – What are my key metrics?

Now, let’s not get ahead of ourselves. Some may say Q2 should be, “What is my goal?” But this puts the cart before the horse—or the finish line before the work. Determining your thresholds, corresponding training zones, and capacity (fatigue tolerance) sets your training direction from day one and for the rest of the season as you optimize your training.

Test, test, test—for accurate data

Add a performance test to your training, ask Hugo to add one for you, do a lab test, take a known value from a recent training or racing bout, or even take a good guess using the “estimate threshold” feature in HumanGO. Get as accurate as you can—after all, it is the first big step in updating your training plan for the new season and making sure you start fresh with accurate data to drive every training session.

Question 3 – What is my goal?

Now, let’s talk about your finish line—your goal, your objective, your event. When updating your training plan for the new season, be realistic about how much time you can commit to your goal. If it’s a single-sport goal, consider cross-training or strength as part of the entire plan. If it’s a multi-sport goal, think seriously about how you can commit to each sport each week. Think holistically about how training fits into your life.

Your goal(s) can change and that’s okay

If things change, that’s okay! Hugo can recalculate training load and duration if things get a little wobbly—that’s the beauty of HumanGO. But it’s better to be realistic and set yourself up for success from the beginning.

It can also go the other way—you could excel and need to add more training! Wouldn’t that be great? The point is that data-driven decision-making is at the center of an optimized training plan. Give yourself enough time to train for your goal and consider adding a few shorter tests or supporting races along the way. Add these to your season and see Hugo put it all together.

Your training depends on your goal(s)

The specific requirements of your goal will determine your training. VO2 max workouts will show up more often in a short-course race plan than an ultra plan, for example—and these differences matter. Different races require different strategies.

Question 4 – How do I maintain my updated training plan?

Once you’ve cleaned up your training by establishing your fitness, performance metrics, and goals, Hugo will lead the way as you step into the new season.

But maintaining an updated plan means staying consistent and adjusting based on real-time data. Hugo will keep you in check, watching for anomalies in metrics, health, and subjective scores, ensuring your training remains on track and optimized.

Conclusion

Updating your training plan for a new season isn’t just about setting goals; it’s about ensuring that every session moves you closer to your best performance. By taking the time to reassess your fitness, define your key metrics, set realistic goals, and maintain consistency, you’ll start the season strong and keep progressing.

All the best with updating your training plan for the new season and fine-tuning your training strategy!

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Training

How to Transition from Indoor to Outdoor Training: Tips for Endurance Athletes

athletes running on sand

As the days grow longer and temperatures rise, endurance athletes look forward to transitioning from indoor workouts to outdoor training. Moving from the controlled environment of a treadmill, stationary bike, or indoor pool to the unpredictable elements of outdoor training requires a strategic approach. A smooth transition ensures optimal performance, injury prevention, and an enjoyable training experience.

If you’re looking for indoor to outdoor training tips to help you adapt safely and efficiently, follow this guide to make the shift with confidence.

Why Gradual Progression is Key

Jumping straight from indoor workouts to intense outdoor sessions can lead to burnout, overtraining, or injury. The key is to gradually increase exposure to outdoor elements so your body has time to adapt.

  • Runners: If you’ve been running on a treadmill all winter, start with short outdoor runs on softer surfaces like trails or grass before tackling concrete or asphalt.
  • Cyclists: Instead of immediately jumping into long road rides, ease in with shorter, moderate-intensity rides before increasing mileage or taking on hilly routes.
  • Swimmers: Moving from the pool to open water? Begin with shorter, wetsuit-assisted swims in calm conditions before progressing to rougher waters with waves and currents.

This gradual progression helps reduce shock to the muscles and joints, improving endurance and performance over time.

Adjusting to Outdoor Training Conditions

Unlike the controlled environment of indoor training, outdoor workouts come with wind resistance, terrain variation, and temperature fluctuations. Your body needs time to adapt:

Start with familiar routes and gradually introduce new challenges to build skill and confidence.

Preventing Injury with Strength & Mobility Work

Transitioning to outdoor endurance training puts new stress on your muscles, joints, and connective tissues. Strength training and mobility work should be a consistent part of your routine to prevent injuries like:

  • IT band syndrome (common in runners and cyclists)
  • Achilles tendonitis (common when switching to outdoor running)
  • Lower back pain (caused by poor cycling posture or lack of core strength)

Focus on core stability, hip mobility, and lower-body strength to maintain efficiency and injury resistance. Always include a proper warm-up and cool-down to support recovery.

Gear Checklist for Outdoor Training

Before heading outdoors, make sure your gear is in top condition to ensure safety and comfort:

  • Cyclists: Get a professional bike tune-up to check tire pressure, brakes, and drivetrain efficiency. Early season is a great time to reassess your bike fit.
  • Runners: Check your running shoes for wear and replace them if needed. Ensure proper traction for trails, wet conditions, or uneven surfaces.
  • Swimmers: Test your wetsuit fit, use tinted goggles for glare, and bring a safety swim buoy for visibility.

Well-maintained gear minimizes distractions and enhances outdoor training performance.

Use Humango’s AI to Guide Your Transition

Shifting from indoor to outdoor training requires smart adaptation, and Humango’s AI-driven training platform helps make the process seamless.

  • Adaptive Training Plans: Humango analyzes fitness data, recovery metrics, and training load to optimize workouts.
  • Real-Time Adjustments: If an outdoor session is harder than expected, Humango recalibrates upcoming workouts for proper recovery.
  • Fatigue & Readiness Tracking: By monitoring heart rate variability (HRV) and fatigue tolerance, Humango ensures you train efficiently without overreaching.

With AI-powered training guidance, you can confidently transition to outdoor training while reducing the risk of injury and burnout.

Embrace the Season with Confidence

  • Spring is the perfect time to take your endurance training outdoors. By progressing gradually, adapting to outdoor conditions, and using AI-driven training tools, you can train smarter, prevent injuries, and optimize your performance.
  • So lace up, clip in, and dive into the season—stronger, smarter, and ready for action!

Lance Watson is a world-renowned triathlon coach with over 30 years of experience, having guided athletes to Olympic Gold, Long Distance Triathlon victories, and World Championship titles. Watson is a holistic coach with a passion for training technology who guides both novice and professional athletes. Lance is the founder of LifeSport Coaching and is a coaching advisor with Humango, leveraging AI to enhance athlete training and performance.

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Training

When AI Meets Sports: A Story of Innovation in Training and Learning

Picture a typical Dutch winter evening – dark, cold, and not exactly inviting for a cyclist. As I looked out my window at the gloomy weather, I faced a familiar challenge: how to maintain fitness when outdoor cycling isn’t practical. That’s when my journey with AI-powered training began.

As a Computer Science educator, I’ve always been fascinated by AI’s potential. What started as a winter solution became a revelation about the future of learning itself.

How it works:

🎮 Through Zwift, my indoor rides transport me to virtual worlds where I’m never alone. I climb digital mountains alongside cyclists from across the globe, each pedal stroke in my Dutch home moving me through stunning digital landscapes.

🔄 My Kickr Move brings these virtual worlds to life. Its floating platform sways naturally as I climb, sprint, or descend, creating an uncanny connection between the digital and physical. When I tackle a virtual Alpine pass, my body moves as if I’m really there.

🤖 Orchestrating everything is Humango.ai and its AI companion, Hugo. More than just a training plan generator, Hugo becomes a 24/7 coach who understands my goals, adapts to my progress, and explains the science behind each workout. It’s like having a professor and coach rolled into one.

This system proved transformative. After years away from serious cycling, it helped me return to the Dolomites last summer – a goal that once seemed daunting became achievable through structured, intelligent preparation.

But the most fascinating part? Watching how these same principles could revolutionize education. In my classroom, I see students struggling with abstract concepts, just as I once struggled with unstructured training. What if we could make learning as immersive and adaptive as my training experience?

Imagine students exploring historical events in virtual worlds, learning mathematics through interactive visualizations, or practicing languages with AI tutors that never tire. Picture a learning environment where every student receives personalized guidance, immediate feedback, and the perfect level of challenge – just as Hugo provides in my training.

The parallels are striking:
• Engagement through immersion
• Personalization through AI
• Progress through immediate feedback
• Understanding through experience
• Growth through adaptive challenge

Next week’s integration between Humango and Zwift represents another step forward – platforms working together seamlessly, just as educational tools could. It’s not about replacing traditional methods; it’s about enhancing them through technology and intelligence.

Curious about bringing AI into your training journey? Or perhaps you’re interested in exploring these innovations through an Erasmus+ project? Let’s connect and imagine the future of learning together!

Written by: Guido van Dijk, Humango Ambassador

Categories
Training

Turning Training Into A Lifestyle With Process-Based Training Goals

Turning Training Into A Lifestyle With Process-Based Training Goals

Endurance athletes often focus solely on setting outcome-based goals. These might be a new personal best, a podium finish, or hitting a specific power target. While these goals can motivate you, they can also become sources of stress, self-doubt, and burnout. 

This is where Hugo-the AI powerhouse behind Humango-can help shift your mindset from chasing outcomes to process-based training goals, fostering a sustainable, enjoyable approach to training.

Why Outcome-Based Goals Can Hold You Back

Outcome-based goals are results-driven objectives like:

  • Completing a race in under a certain time
  • Achieving a certain threshold or other power/pace number
  • Placing in the top 10 of a race

While these goals can be useful, they come with drawbacks:

  • They create pressure: The constant focus on results can tie your sense of self-worth to the outcome. If things start to unravel (even if it’s not your fault), it can be hugely demoralizing.
  • They’re often influenced by external factors: Weather, competition, illness, or life events can all impact performance, making goal achievement uncertain.
  • They can lead to burnout: If you constantly chase bigger and bigger goals, you may lose sight of why you started training in the first place.

The Power of Process-Based Training Goals

Shifting focus to process-based training goals means valuing your effort rather than just the outcome. This approach breeds long-term success and, more importantly, makes training enjoyable (and less stressful). Some process-focused goals include:

  • Sticking to your planned training schedule
  • Improving sleep and recovery habits
  • Fueling better for training sessions
  • Learning to enjoy each workout, regardless of the numbers

By embracing the process, you take control of your day-to-day actions rather than being controlled by unpredictable race-day variables.

How Hugo Supports Your Long-Term Success

Humango’s AI-powered training system optimizes your process-based training based on your performance, recovery, and adaptability. More importantly, it keeps you engaged and consistent without becoming obsessed with metrics alone.

1. Personalized Adaptive Training

Hugo dynamically adjusts your training based on how you’re responding to workloads. Instead of fixating on a rigid plan built for an arbitrary goal, you can focus on the journey and allow your progress to unfold naturally.

2. Data-Driven, But Not Data-Obsessed

Hugo provides insights into your training without overwhelming you with numbers. Instead of chasing a specific threshold, wattage, or pace goal, it encourages you to train within sustainable zones that align with your long-term development.

3. Encourages Recovery and Balance

One of the biggest risks of being too outcome-focused is overtraining. Hugo’s advanced fatigue detection model helps ensure you balance effort with recovery, keeping training sustainable and enjoyable.

4. Gamification and Positive Reinforcement

By visualizing progress and providing feedback, Hugo makes training feel like a game—rewarding consistency and smart training decisions rather than just big race results.

5. Focus on Enjoyment

With groups and social features that build togetherness and camaraderie with your peers, you can focus on what it means to be an individual athlete and celebrate the successes in day-to-day training.

What is process-based training in endurance sports?

Process-based training focuses on daily consistency, effort, and long-term progress rather than only race-day outcomes.

How does Hugo adjust my training plan?

Hugo analyzes your performance, recovery, and life circumstances to create an adaptive training schedule that keeps you progressing.

Embracing the Joy of Training

When you shift from an outcome-based mindset to focusing on consistent effort, you rediscover the joy of training:

  • Every workout becomes an opportunity for growth.
  • You celebrate small wins, like completing a tough workout or sticking to your routine.
  • You feel satisfaction in the process, not just the result.

Hugo provides the tools to make this transition easier, helping you stay engaged, motivated, and in love with the sport.

Final Thoughts

Chasing big goals isn’t inherently bad, but if it’s causing stress or making you feel disconnected from the joy of training, it might be time to shift your focus. With Humango, you can embrace the journey, train smarter, and enjoy the sport for what it truly is—a lifelong adventure in self-improvement and discovery.

Try Hugo today and start training smarter!

Categories
Training

How to Stay on Track with Your Training Plan (Even When Life Gets in the Way)

Ever feel like you’re the only one struggling to stay on track with your training plan?” Do you ever wonder if moving a workout around, swapping another in, or dare I say it, skipping a workout completely is a-ok?

Why Sticking to a Plan Feels Hard

In a constantly changing world, with competing demands, and conflicting circumstances, it can take everything you have to stick to (what I call) “the absolutes” of a training plan. For decades, I have heard of the angst that a busy lifestyle can place on competing goals as they apply to endurance sports training. 

In the past, sticking to the absolutes of a training plan has been challenging for many of us to manage. So, no, it is not just you.

The real question is, “How can I be flexible and still have the confidence I’m getting the most out of my training?” The reality is that we all need a solution.

And thank goodness, Hugo, our AI-powered training coach is the answer we have all been needing. 

Meet Hugo: Your AI Training Solution

Hugo, HumanGO’s virtual coach empathizes. It knows life can get “lifey.” Time warps (yes, folks, time warps are real), kids need attention, and work needs you more than ever. BUT you will go feral if you don’t get ”me time”—your precious training time.

Hugo has superpowers.

It creates adaptive training plans, can re-plan your training, and adjust your sports and time in zone while considering intensity, duration, and recovery so you remain confident you’re getting the most out of your training.

The list of excuses is long: “I don’t feel like it,” “my goal isn’t that important,” “the dog ate my goggles,” “my socks don’t match.”

You know, the things people say.

But for many of us, this is a serious conversation. Your goals are important, you want to build healthy habits, you want to back yourself, you want to be prepared for race day, you need training plan flexibility, and you’re willing to do the work.  

How to Adjust Your Training Without Losing Progress

A typical week may be unpredictable for some, and very predictable for others. The amount of predictability can be determined by the type of work you do, your family situation, health, injury, holidays/travel, location, sickness, new or changing races or events, other commitments, and so on.

We need our training to be flexible enough to manage all these scenarios. 

As recently as this past week, I took advantage of Hugo’s superpowers. I wasn’t able to get to the running prescribed on my calendar. Two things happened, and life got “lifey.” 

Is it okay to skip a workout in my training plan?

It was stormy (we are talking snow, ice, and sub-freezing conditions) and I was also traveling for 3 days and couldn’t access a pool. I moved the workouts around that I knew I could get to, made a slight adjustment to my availability, then set Hugo to work by selecting “re-plan.”

I knew that although my training was different from the initial prescription, it was optimized to my needs. I felt good I was still making the most of my available training windows and didn’t feel guilty I was missing out.

What is Hugo’s re-plan feature?

Hugo performs weekly analyses of your training and suggests a replan if it detects any fatigue or discrepancies from your training plan. Differences in fitness, fatigue, and training load are considered when regenerating your plan.

How do I adjust my training when I’m busy?

Humango allows you to manually and automatically adjust your training when life gets in the way. There’ll be many reasons why you might want to replan your training. 

Sometimes you might want to replan your training manually and sometimes you want Hugo to automatically replan for you. Manual replanning is when you initiate a re-plan, while automatic replanning is when Hugo notices a change in your training, your compliance, or changes in your availability or goals and automatically triggers a replan.

Take Control of Your Training with Hugo

Next time you wonder how to stay on track with your training, I hope you use Hugo’s re-plan feature. Let HumanGO give you training plan flexibility and allow Hugo to adjust your workouts so you can continue confidently towards your next goal knowing you are truly optimizing your training to your life.

Try Hugo Today – Get the Most Out of Your Training!

Categories
Training

New Year, New Data: How to Use AI to Optimize Your 2025 Endurance Training

cyclist training in the winter

The makeup of endurance training is experiencing a revolutionary shift with the integration of artificial intelligence (AI), making structured training more personalized, dynamic, and accessible than ever before. In 2025, AI endurance training platforms like Humango are at the forefront of this transformation, providing athletes and coaches with data-driven insights and instantly adaptive training plans.   

What is AI-Driven Endurance Training?

AI-driven training involves using advanced algorithms and machine learning techniques to analyze your performance data, health metrics, and personal goals, and making progressive training fit in around the constraints of your daily life. This data is then used to create a hyper-personalized training plan that adapts in real time based on your progress and any new data received. It’s like having a coach who’s constantly analyzing your every move and tweaking your training regimen to optimize your performance.

Benefits of Using AI in Training

Hyper-Personalization

Every athlete is unique. You have different strengths, weaknesses, time constraints, and goals. AI excels in personalizing training plans to fit your specific needs. By analyzing vast amounts of data, AI endurance training platforms like Humango can identify patterns and optimize training loads and recovery times specifically tailored to you, reducing the risk of injury and enhancing your overall performance.

Dynamic Adaptability

Traditional training plans are rigid and will not account for day-to-day variations in an athlete’s performance or external factors like weather and health. AI-driven plans, however, continuously evolve. If you’re not performing well on a given day or if you’ve had a breakthrough in your training, AI can immediately adjust your program, ensuring you’re always training at the optimum level.

Integration with Wearables

AI endurance training platforms integrate seamlessly with various wearables and devices, collecting real-time data on your heart rate, sleep patterns, health data, and more. This provides a holistic view of your health and fitness, enabling more precise adjustments to your training routines.

How to Implement AI in Your Endurance Training

  1. Choose the Right Platform: Start by selecting an AI endurance training platform that aligns with your sport and training needs. Platforms like Humango are designed for a wide range of activities and offer extensive customization options.
  2. Set Clear Goals: Clearly define what you want to achieve with your training. AI tools are most effective when they have specific targets to work towards.
  3. Integrate Comprehensive Data: The more data you provide, the better. Connect your wearables and devices, upload your workout and health data, and add subjective metrics to give the AI a comprehensive picture of your profile as an endurance athlete.
  4. Regularly Review Settings: While AI can automate many aspects of training, regularly reviewing your settings is invaluable. This helps ensure that the AI’s recommendations are in line with your overall training philosophy and long-term goals.
  5. Embrace Continuous Learning: AI tools evolve with advancements in technology and data analytics. Keep updated with the latest developments and continuously adapt your training approach to leverage these innovations.

Summary

AI is transforming how athletes train for endurance by providing more personalized, adaptable, and data-driven training plans. As we move further into 2025, the use of platforms like Humango will become increasingly prevalent, enabling athletes at all levels to maximize their potential.

Whether you’re an amateur looking to improve your personal best or a professional aiming for the world stage, Humango’s AI has the tools to optimize your training and help you achieve your goals.

Categories
Training

Transform Your Endurance Training with Humango’s AI-Driven Approach

AI technology is revolutionizing how athletes train and excel—from empowering coaches to smart training adjustments for fatigue and injury. Among the innovations in AI for endurance training, Humango leads the way by seamlessly integrating AI with training and human coaching, offering athletes a comprehensive platform designed to optimize their performance. 

Adapted from our webinar, “Unveiling the Power of Humango’s AI for Endurance Training,” we’re going to cover how Humango uses AI to create a personalized and adaptive training plan for athletes of all levels.

What Sets Humango Apart in AI-Driven Endurance Training?

Humango stands out by combining the strengths of AI technology with the insight and guidance of expert human coaches. This unique blend allows athletes to follow data-driven training plans with a personalized touch, essential for motivation and personal growth.

Continuous Improvement through Athlete Feedback

Humango is committed to improving based on athlete experiences, constantly incorporating feedback to refine its features. This iterative development ensures that Humango’s platform is adaptive and effective for all athletes, offering a flexible and constantly improving training experience.

The Power of AI in Endurance Training: Efficiency Meets Personalization

At the heart of Humango is a sophisticated AI engine (we call it, “Hugo”) that automates data collection, analyzes an athlete’s performance, and provides personalized recommendations and a structured training plan so athletes can progress at their pace while preventing overtraining, burnout, and injury.

By leveraging AI for endurance training, Humango handles routine tasks like tracking, analysis, and replanning, giving athletes extra time to focus on life outside of endurance training.

How Humango’s AI Empowers Coaches and Enhances Athlete Experience

While AI efficiently handles data and training adjustments, human coaches remain integral to Humango’s platform. Coaches are free to focus on building relationships and understanding each athlete’s unique challenges, providing invaluable encouragement and motivation that AI coaching can’t achieve alone. 

With Humango’s AI, athletes not only stay on track but also stay engaged and driven to reach their training goals because they know their plan is built specifically for them.

Automated Training with a Personalized Touch

Humango’s AI-driven automation plays a key role in enhancing athlete engagement by delivering real-time suggestions and training plan adjustments when life gets in the way.

Just like working with a coach who can change an athlete’s plan when work, family, or injury takes priority, this dynamic approach keeps athletes focused, helping them progress and stay motivated as they work toward their training goals.

Fatigue Management and Injury Recovery: Smart Training Adjustments

Humango uses advanced fatigue detection which gives athletes insights to avoid overtraining and improve recovery. With automated alerts and personalized recovery plans, we help athletes stay healthy and reduce the risk of injury while maximizing their training benefits.

By using AI for training personalization, athletes receive an adaptive, hyper-personalized plan that aligns with their specific goals and availability. And as Humango continues to refine its automation, athletes can expect even more precise recommendations suited to their unique fitness journey.

Flexible Plans for All Types of Training Goals

Humango’s flexible training plans offer guidance for a variety of endurance goals, from completing a 5K to biking your first 100 miles to conquering ultra-endurance events. The platform’s adaptable recommendations provide athletes with the right training volume and intensity based on their experience level, current fitness, and goals, making it ideal for athletes of all backgrounds.

Conclusion: Embrace the Future of Endurance Training with Humango’s AI-Driven Coaching

By seamlessly integrating AI with sports science for endurance training, Humango offers a truly transformative training experience. Whether you’re a beginner or a seasoned athlete, Humango’s platform provides the tools and support needed to reach your full potential.

As AI for training evolves, Humango remains dedicated to enhancing every aspect of endurance training through continuous innovation and athlete-focused improvements.

Watch the full webinar here: