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.
Paano i-browse ang mga workout mo
Pang-araw-araw na plano, mga nakaraang workout, at ang buong 12-linggong calendar — lahat sa isang lugar. Sinasabi ng itaas ng Workouts tab kung nasaan ka ngayon.
Ipinapakita ng This Week card ang 7-araw na status sa pamamagitan ng mga round marker: gintong puno na bilog = nakaplanong workout, walang laman na bilog = workout day na hindi pa tapos, ✓ = tapos na, + = bonus workout sa labas ng programa, abuhin = rest day. I-tap ang kahit anong araw para buksan ang buong 12-linggong calendar doon. Ipinapakita ng Your Goal card sa ibaba ang workout ngayong araw na pwedeng simulan sa isang tap. Mag-scroll down para makita ang mga nakaraang workout na may mga filter (linggo/buwan/lahat + sport) — i-tap ang kahit alin para makita ang mga set, heart rate, at kalorya. Tip: ipinapakita ng See exercise progress bar ang isang exercise (tulad ng bench press) sa mga linggo at buwan.
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.