Sources & disclaimer

The science CoachMi's coaching is built on.

Scientific foundations

CoachMi's guidance is grounded in established, widely recognized sports-science and public-health sources, including:

• ACSM — American College of Sports Medicine, Guidelines for Exercise Testing and Prescription.
• ISSN — International Society of Sports Nutrition position stands on fuelling, hydration and recovery.
• WHO — World Health Organization, Global Recommendations on Physical Activity for Health.
• ECSS — European College of Sport Science, research on training adaptation and recovery.

Training principles

The plans CoachMi builds — and the way it adapts them — draw on widely accepted endurance- and strength-training principles:

• Polarized training (~80/20) — Stephen Seiler's research on how elite endurance athletes distribute intensity: most sessions genuinely easy, a smaller share genuinely hard, little time in the unproductive middle. Popularized in Matt Fitzgerald's 80/20 Running.
• Progressive overload & the ~10% rule — gradual, systematic increases in training load with regular deload weeks, in line with ACSM guidance and acute-to-chronic workload research (e.g. Gabbett) on injury prevention.
• Periodization — structured progression through base, build, peak and taper phases: Tudor Bompa's classic periodization model, as applied by coaches like Jack Daniels and Pete Pfitzinger.
• Pace derivation from real performances — training paces estimated from your best recent efforts, a simplified form of Jack Daniels' VDOT system (Daniels' Running Formula): one real performance predicts your correct training intensities.
• Recovery & tapering — sleep, heart-rate variability and rest treated as part of training, with tapering ahead of key events.

How CoachMi uses this research

CoachMi's coach is an AI that applies these principles when it builds your plan and adapts it day to day — easing off when your recovery is low and pushing when you're fresh. It's a knowledgeable guide, not a rigid formula: it personalizes to your history, goals and how you're feeling, and explains its reasoning. Your health data informs the coaching and is handled as described in our Privacy Policy.

Disclaimer

CoachMi provides informational fitness guidance only and is not a medical service. It does not diagnose, treat or prevent any condition. Consult a qualified healthcare professional before starting or significantly changing your training — especially if you have an injury, are pregnant, or have a medical condition. Individual responses to training vary; treat CoachMi's recommendations as one input among many, listen to your body, and stop and seek help if you experience pain or unusual symptoms. Use is at your own risk.