How to prompt the plan assistant

What's my Tuesday workout?

Tell me about my lunch today.

What's on my training-day menu?

Is my current deficit too aggressive?

How did my recent workouts go?

Open the assistant from the page you are on — Training, Food, or Weight — so it knows which part of your plan to focus on.

Name the section, day, and direction of change. The assistant turns intensity, volume, or difficulty into concrete workout or meal updates.

Increase workout intensity on Tuesday — add one set to each exercise. Send a second message for Wednesday if needed.

Make Wednesday lunch higher protein: 200g chicken, rice, and greens.

Swap my Friday run for 30 minutes easy cycling.

Simplify my Thursday session — fewer exercises, same focus.

Rebuild my shopping list from this week's meals.

Add a 25-minute easy run on Tuesday before my hybrid session.

Reduce sled push volume on Wednesday — drop one set per exercise.

Swap Thursday's tempo run for 30 minutes easy cycling — legs are fatigued.

Make my post-hybrid dinner higher carb for recovery.

Replace Friday's race simulation with hybrid stations — I'm still four weeks out.

You can ask what a change would look like and still get a reviewable preview. Example: What would it look like if I made Tuesday and Wednesday harder?

If the direction is unclear — higher vs lower intensity, more vs fewer calories — the assistant may ask you to be more specific or make a reasonable coaching assumption in the preview reason. Read the preview note before saving.

Include weekday names when changing schedules: Tuesday, Wednesday, not just next week.

For meals, name the meal and give foods or macros: breakfast, lunch, dinner, or a dish name already in your plan.

For workouts, say simplify, reduce volume, add a set, swap an exercise, or make it a rest day — intensity is not a single switch; it becomes sets, reps, rest, or exercise choices.

One change topic per message works best. Multi-section edits — training plus meals plus shopping — are supported on Pro, but still read clearer when you state the goal once.

After a preview appears, use Refine changes to adjust the draft instead of starting over.

If you see Couldn't finish that update or I couldn't work out what to change, see Plan assistant errors for what that means and how to rephrase.

Billing, sync, and account issues belong in Help — not in the assistant.