One program. It learns you.
The sliding window moves sessions when life gets in the way. Coach Intelligence calibrates load. The Goal Arc keeps the long-term goal in sight. No guilt — just forward motion.
A program that lives week by week
The sliding window is Kaiku's adaptive engine: if you skipped a day, Kaiku shifts the rest forward. You don't lose progress, you don't fall behind.
A static Excel plan punishes you for every missed day. Kaiku doesn't. The program adapts to your actual life — based on what happened, not what was planned.
Four signals that trigger an adjustment
The sliding window isn't random. It listens to four data sources: sleep, recovery (HRV and resting heart rate), session report, and calendar. Any one can trigger a change when the signal is clear.
When recovery is slow or sleep is short, Kaiku lowers tomorrow's intensity. When everything is going well, it can add volume. This happens quietly in the background — you get a short reason for the change.
- 1Kaiku tells you briefly what it changed — not just silently shifting the day.
- 2The reason names the signal (HRV + sleep) so the adjustment is understandable.
The big arc stays. Only the shape of each day moves.
The sliding window adjusts the micro level: individual days, weekly volume, heart-rate zones. The target date, phase split, and key milestones don't change.
This matters: if you have Berlin Marathon on Sep 28, that day stays put even when single weeks shift around. The big arc carries you, even when one day moves.
Transparency — every adjustment is saved
The sliding window isn't a black box. Every adjustment is logged and you see the timeline: when it happened, which signal triggered it, what changed.
You can understand the shape of your own path in hindsight. If something went sideways, you see why. If everything went well, you see which decisions helped.
- 1Each adjustment is marked with date and reason — not just a sparkle.
- 2"Open full history" shows the shape of your whole program over recent months.
How to browse your workouts
Day-by-day plan, past workouts, and the full 12-week calendar — all in one place. The top of the Workouts tab tells you where you stand right now.
The This Week card shows your 7-day status with round markers: a gold filled dot = planned workout, an empty circle = workout day not done yet, ✓ = already done, + = bonus workout outside the program, gray = rest day. Tap any day to open the full 12-week calendar at that point. The Your Goal card just below shows today's planned workout with a one-tap start. Scroll down to see past workouts with filters (week/month/all + sport) — tap any one to see sets, heart rate, and calories. Tip: the See exercise progress bar shows a single exercise (like bench press) over weeks and months.
Exercises with pictures — just like in the app
Every exercise comes with an image and a short cue, so you always know what you're doing — no guessing at the gym.
Deadlift
Hips drive the movement — back straight, pull through to a full lockout.
Kettlebell swing
Power comes from the hips, not the arms. Heart rate up, posterior chain working.
Pull-up
The upper-body staple — shoulders down, controlled pull, chin over the bar.
Box jump
Explosive leg power — full extension on top, soft landing.
The first program that doesn't shame me when I get sick or travel for work. Kaiku just shifts the days, and I slide back in.
Common questions about training
Is Kaiku a real coach?
Kaiku helps with planning, recovery tracking, and program adaptation. For specialized situations (injury, race-specific prep), we recommend a human coach alongside.
What if I don't train every day?
The sliding window adapts — if you skip a day, the next one is rebuilt and the whole program doesn't break. A soft pause activates after three days off.
Can Kaiku build a marathon program?
Yes. The Goal Arc supports endurance goals (5–42 km), strength training (PR-based), and Hyrox-style multi-domain goals.
Is a wearable required?
No. Your phone's own data (iOS HealthKit, Android Health Connect) is enough. Suunto adds 14 days of history and a sharper recovery signal.
Can I turn off the adjustments?
You choose how active Kaiku is: observations only, suggestions to approve, or full adaptation. From settings.
Go deeper
Gym training
Strength, sets and reps, PR registry. Free programming or Kaiku's ready templates.
Home training
Bodyweight programs, no equipment needed. Travel and holiday days covered with the same intelligence.
Coach Intelligence
AI feedback after every workout, calibrates load, recognizes life situations.