Best-block analysis
Here are 3 years of weekly mileage, HR, and race times. Find my best 12-week race build and describe its mileage, intensity, and recovery pattern.
AI for running performance data
Your running watch knows you better than your coach does — if you actually read it.
What we’re actually working with
Running data spans pace, HR, HRV, training load, vertical, cadence, and race times — often across years and devices.
Why doing this without a method fails
Apps celebrate PRs. They rarely surface 'why did your easy pace HR drift up this block?'
The 3-Layer treatment
How the method handles running
Layer 01
Research
Have sourced AI summarise the actual evidence on polarized training, threshold work, lactate, and zone-2 — at your level.
Layer 02
Ledger
Export multiple seasons of training. Let AI find the blocks that produced your best races and what they had in common.
Layer 03
Protocol
Design a 12-week build using the patterns your own data supports, not generic plans.
Three prompts you can use today
Paste any of these into the AI chat tool you already use. No setup.
Aerobic decoupling
Across 12 weeks of long runs, calculate aerobic decoupling each week and tell me whether my aerobic base is improving.
Race plan
Given my last 6 months of running data and a target half-marathon time, design a realistic 10-week plan that fits my actual capacity, not a textbook.
Common questions
Will this replace my coach?+
It makes your coach more useful — they can spend time on you, not your spreadsheet.
Can it read Strava exports?+
Yes. The course shows exactly which fields to feed in.
Does it work for trail / ultra?+
Yes. Distance- and terrain-aware prompts in the course.
More on running
Everything we’ve published that touches this topic — refreshed automatically as new entries ship.
From the blog
What ChatGPT is good and bad at for mental health support — an honest framework.
An honest framework for using ChatGPT for mental health support: what it is genuinely good at, where it is dangerous, and a four-line script to keep a thread safe. Not therapy. Not nothing.
Three free chat tools, three different jobs
Perplexity for research, Gemini for ledger, ChatGPT for protocol. Why we picked these three, what each is uniquely good at, and what to swap if any of them changes.
The research was never proportionally about women. The apps inherited the gap.
Women's health was historically under-researched, and the apps inherited the gap. Here is the four-line daily note, the four-cycle read-back, and the one paragraph that finally moves a GP visit past “cycles vary.”
The 60-year-old mum who got healthy without any of the apps.
For mums fifty and over, the bottleneck is not data — it is the cost of producing it. Four honest lines a week, read by a practitioner, beat any app stack you cannot sustain.
AI for health, without another app
Why the right way to use AI for health is to skip the dedicated app and learn the method instead. The architecture, the limits, and the free way to start.
Skincare on a 12-week clock
Real skin change happens in months, not days. Use AI to keep a 12-week skin ledger of photos, ingredients, and notes — and finally tell signal from feed.
Case studies
The GLP-1 ledger that replaced the brand app
A user on semaglutide stopped staring at the scale and built one private sheet across weight, dose, protein, training, and side effects.
The marathoner who stopped arguing with his watch
A 38-year-old endurance amateur learned to read recovery instead of beating it.
Computer Vision Unlocks Deeper Nutrient Insights
A practitioner refines dietary recommendations by leveraging image analysis to quantify food intake with greater precision.
Enhanced Nutritional Insight for Individual Wellness
An individual leverages automated data flows to refine dietary choices and improve well-being.
Automated Health Data Flow for a Busy Executive
A streamlined system for health data collection and analysis improved decision-making for a demanding schedule.
Activity Trend Recognition for Personalized Energy Management
An individual leverages automated data synthesis and pattern identification to inform daily routine adjustments for sustained energy.
Related topics
AI for Training Load
Use AI to read your weekly training data and your recovery markers together — and stop wrecking yourself by accident.
AI for Stress
Your HRV, sleep, and resting HR already record your stress. AI helps you read them — and design a response that actually fits your life.
AI for Longevity
Skip the guru subscriptions. Use AI to read the longevity literature, your own labs and data, and build a focused protocol that fits your life.
AI for Weight
Daily weight is mostly noise. AI helps you read the trend across months, separate water from fat, and stop reacting to the wrong signal.
Start with 10 free days.
The free 10-day email challenge teaches the same method on whatever data you already collect. No credit card.