Assistant

Sequence Assistant

The Sequence Assistant is a chat that knows your training. Ask it about your plan, recent sessions, goals, tests or logbook, or ask it to change your plan. When it suggests a change, you see the full proposal and decide whether to apply it.

The assistant is an experimental feature that’s being rolled out gradually. If you don’t see Experimental Features in Settings, it isn’t available on your account yet. For ways to use it, see Using the Assistant.

Turning It On

Open Experimental Features

On the web, go to Settings → Experimental Features.

Turn on Assistant

Switch on Assistant. It now appears in the sidebar on web and in the mobile app.

Agree to the notice

The first time you open the assistant, it shows a Before you start notice explaining what it reads and sends. Read it and click I agree. You can’t send a message until you do.

Turning the assistant off hides it. Your conversations and memories are kept.

Opening the Assistant

On web, click Assistant in the sidebar. On a desktop screen it opens as a panel on the right of the page you’re on, so you can keep the planner in view. Click the full-screen button in the panel header to give it the whole page, and Dock to the side to put it back. Press Escape to close the panel.

In the mobile app, tap the assistant icon at the top left of the Schedule, Workouts, Plans, Messages or More screen. The assistant opens full screen.

Asking About Something Specific

You can open the assistant from an item in your planner. It fills in a message about that item for you to edit or send, and the assistant knows which item you mean.

  • Workout — On web, open the workout’s … menu and click Ask Assistant. The message depends on whether the workout is scheduled, completed or incomplete.
  • Note or milestone — On web, open its menu and click Ask Assistant.
  • Week — On web, open the week menu and click Review with Assistant to ask about that week’s load.

In the mobile app, open a scheduled workout’s or note’s actions and tap Ask the assistant.

The assistant also knows what you’re looking at. On the web planner, “this week” or “this month” usually means the dates on screen.

What It Can Read

To answer, the assistant reads only what a reply needs from:

  • Plan — Upcoming workouts and rest days, usually the next eight weeks
  • History — Completed and incomplete sessions, notes and rest days from the last 90 days
  • Workout library and training plans — Workouts in your library and the Sequence plans you have access to
  • Notes and milestones — Including coaching notes
  • Goals and events — Current goals, plus competitions, trips and injuries in the next year
  • Training signals — Weekly sessions, rest days and workload, plus the feeling, motivation, performance and RPE scores from your dashboard
  • Tests, exercises and measures — Test results, logged sets and personal bests, and the values in your measure and select widgets
  • Logbooks — Routes and boulders, including ascents synced from theCrag
  • Memories — Facts it has saved about you

Under each reply, sources checked lists what it read. Open it to jump to that part of your account.

The assistant doesn’t know the time of day or the weather, and it can’t see anyone else’s data.

Proposals

The assistant never changes your plan on its own. When it suggests changes, it shows a Proposed changes card listing each one. It can:

  • Add a workout from your library, or move, remove or replace a scheduled workout
  • Mark or clear a rest day
  • Add, update or delete a note, milestone or event
  • Apply one of the Sequence training plans you have access to

Click Apply (the button shows the number of changes, such as Apply 3 changes) to make them, Adjust to ask for a different version, or Dismiss to drop it. A proposal stays available for 15 minutes. After that, ask the assistant to prepare a fresh one.

The assistant doesn’t write new workouts or training plans. It works with the workouts already in your library and the plans you have access to. It can’t change completed or incomplete sessions, coaching notes, goals, tests or logbooks.

When it applies a training plan, everything you already have planned is kept. The plan’s workouts are added to your library, and they stay there even if you undo.

Undoing Changes

After you apply a proposal, the conversation shows how many changes were applied, with an Undo button. Undo reverses the most recent set of applied changes. Only that set can be undone, and the button goes away once the assistant makes a new proposal in that conversation.

Undo won’t overwrite your own edits. If you’ve since moved, swapped or completed a workout it changed, or added notes or details to one it added, undo stops and tells you which one. None of that set is reverted. Undoing a training plan is the exception: it removes the plan’s sessions you haven’t touched and leaves the rest.

Memories

Memories are short facts the assistant carries between conversations, such as days you can’t train, an ongoing injury or what you’re working towards. When you mention something lasting, it may save it, and the chat shows Saved to memory. You can also ask it to remember or forget something.

To see your memories, go to Settings → Assistant and find What the assistant remembers. In the mobile app, tap More → Settings → Assistant. You can add a memory yourself, or delete one with its trash button. Deleting a conversation doesn’t delete its memories.

Conversations

On web, use the conversation switcher at the top of the panel to start a New conversation or go back to an earlier one. In the mobile app, tap the New conversation or Conversations icon at the top right of the chat. Each conversation can be renamed or archived. To delete a conversation, archive it first, then delete it from Archived. Deleting a conversation doesn’t undo changes it already made to your plan.

Usage Limits

You can send 40 messages in any 24 hours. The allowance is rolling, so each message becomes available again a day after you sent it. There’s no daily reset to wait for. Settings → Assistant shows how many you have left, and the composer warns you when you’re down to five. Messages can be up to 2,000 characters.

You need an active subscription or trial to send messages. If yours ends, you can still read your conversations.

Feedback

Each reply has thumbs up and thumbs down buttons. Thumbs down asks what missed the mark and lets you add a comment. The Sequence team reviews this feedback. It doesn’t change how the assistant behaves for you.

Privacy and Consent

The assistant sends what a reply needs to the AI provider that generates it. The provider processes it on Sequence’s behalf and doesn’t use it to train its models. See the privacy policy for how Sequence handles your data.

⚠️

Your notes may include health information, such as injuries, illness or recovery. When you agree to the notice, you consent to that information being sent as well.

To withdraw your agreement, go to Settings → Assistant and click Withdraw consent. The assistant sends nothing until you agree again, and asks before your next message. Your conversations and memories are kept, and you can delete them separately.

The assistant can make mistakes, and it isn’t medical advice. If you’re injured or unwell, check with a professional before training. See Training With a Niggle or Injury.

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