Guides & AdviceUsing the AssistantGetting Better Answers

Getting Better Answers

The assistant reads your plan, history and other data before it answers, so you don’t need to explain your training to it. What helps is being clear about what you want: an answer, or a change to your plan. This guide covers the habits that make the biggest difference.

Say Whether You Want Changes

The assistant can explain your training or propose changes to it. If you only want an answer, say so:

Explain the purpose of my next week of training. Don’t change anything.

If you want changes, say what outcome you’re after rather than listing every move:

Next week feels like too much. Lighten it but keep my two board sessions.

Be Specific About Dates

“Next week”, “this weekend” and “the next three weeks” all work, and on the web planner “this week” usually means the week on screen. For anything else, give dates:

I’m away from 14 to 17 November. Move those sessions to the days around it.

The assistant looks about eight weeks ahead. If you ask about a longer stretch, it covers what fits and tells you which weeks it left out.

Start From the Thing You Mean

If your question is about one workout, note or week, open the assistant from that item rather than describing it. On web, use Ask Assistant in a workout’s or note’s menu, or Review with Assistant in the week menu. In the mobile app, tap Ask the assistant in a workout’s or note’s actions. The assistant then knows exactly which item you mean, and you can edit the pre-filled message before sending.

Use the Suggestions

The suggestions under Try in a new conversation are worded to work well. The first ones are based on the data you have, such as “Review whether my upcoming plan supports my current goals”. On web, short chips above the message box offer more prompts during a conversation, such as Review my load or Why these? when a proposal is open. Picking a suggestion or chip fills the message box. It doesn’t send, so you can add detail first.

Ask for Smaller Proposals

A focused proposal is easier to check than a big one. If a proposal changes more than you expected, click Adjust and say what to change, such as “Make this a smaller, more focused change.” On web, the Make fewer changes and Keep key sessions chips do the same. You can also ask why:

Why did you choose these changes?

Read every proposal before you apply it. The assistant can make mistakes, and the card shows exactly what will change.

Tell It What Lasts

When something is true for the long term, say so plainly and it can save a memory for later conversations:

From now on, I can’t train on Tuesdays.

If you say something temporary, like “Tuesdays might be hard for a few weeks”, it should ask before saving it. Check what it’s saved in Settings → Assistant, and delete anything out of date. See Memories.

Keep Your Data Up to Date

The assistant can only work with what’s in Sequence. It reasons better about your load and recovery when you complete workouts, record how sessions felt and log events like trips and competitions. It can only add workouts that are already in your library. If you ask for one that isn’t, it will tell you rather than invent one.

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