Rai's Methodology
Rai combines sports training principles, performance data, and artificial intelligence to prescribe and adapt every workout.
Rai's training cycle
Every Rai training plan follows a continuous 6-stage cycle, repeated every week:
- Data — training history, synced Garmin, Strava, Apple Health, or Health Connect activities, initial questionnaire
- Analysis — Rai processes recent performance, volume, intensity, and recovery
- Prescription — a science-based training plan is generated, respecting your goal and availability
- Execution — you train and log the activity (manually or via automatic sync)
- Feedback — Rai collects what was executed and the runner's feedback via chat
- Adaptation — the upcoming weeks' plan is automatically adjusted based on all of the above
Factors considered in every prescription
- Training history
- Recent performance (pace, heart rate, distance)
- Runner's availability and routine
- Goal (5K, 10K, half marathon, marathon, weight loss, conditioning)
- Training volume
- Intensity and heart rate zones
- Recovery between sessions
- Completed activities (synced or manually logged)
- Runner feedback sent via chat
References and foundations
Rai's methodology combines established principles of endurance-training science with each runner's individual data. Among the references:
- Jack Daniels — Daniels' Running Formula (VDOT zones and training paces)
- Pete Pfitzinger — Advanced Marathoning (marathon periodization)
- Karvonen method — zones based on Heart Rate Reserve
- Intensity distribution and polarized training in endurance sports
Limits of the methodology
Rai complements — but does not replace — guidance from doctors, physical therapists, and fitness professionals.