How Rai Works
Rai turns a runner's data and goals into a personalized plan, automatically adjusted every week based on actual execution.
The process, step by step
- You answer a quick questionnaire about your level, goal, availability, and training routine
- Rai generates a 100% personalized, science-based training plan in seconds
- You train and your activities sync automatically via Garmin, Strava, Apple Health, or Health Connect
- Rai analyzes your execution — pace, heart rate, distance, and feedback sent through chat
- The upcoming weeks are automatically adjusted based on what you actually did
- You can chat with Rai anytime, 24/7, for questions or adjustments
Where artificial intelligence comes in
Artificial intelligence is what makes a Rai plan individual and alive, rather than fixed. In practice, the AI:
- Interprets the runner's available data — questionnaire, synced activities, and training history
- Helps individualize the prescription of each workout
- Considers actual execution and the runner's feedback
- Adapts the recommendations for the upcoming weeks
- Answers the runner via chat, on training, pacing, recovery, and more
Why this is different from a spreadsheet
Training spreadsheets are static: week 12's plan doesn't change even if week 4 went differently than planned. Rai is adaptive — every workout completed (or missed) shapes what comes next, automatically and within minutes.
Frequently asked questions
- Do I need Garmin, Strava, Apple Health, or Health Connect to use Rai?
- No. Even without connecting a training app, Rai uses established running-training science models to generate personalized, structured plans from the questionnaire and chat.
- How often is the plan adjusted?
- Every week. Rai analyzes the previous week's execution and automatically adapts the upcoming workouts.
- Can I request a change outside the weekly cycle?
- Yes. You can request adjustments anytime through the 24/7 chat, and Rai applies the change when it makes sense for your training. The automatic weekly adaptation based on your execution keeps running alongside it.