What to ask your AI about running.

Planning needs "Plan your training" switched on for your AI, in Settings › AI agents.

• Plan my next 4 weeks toward my next race in Memory.fit: one long run, one workout and easy days in between. Send the workouts to my watch.

  Sessions go to Garmin, COROS, Wahoo, Suunto, intervals.icu or TrainingPeaks, when you have connected them.

• Make Tuesday's run 6 x 800 m at 5K pace with 400 m jogs, and put it on my watch.

• My threshold pace came out at 4:35 per km. Update my training zones in Memory.fit.

• Plan my next 2 weeks of training in Memory.fit. Ask me about my sport, my free days and what I'm working toward first.

• I'm traveling on Wednesday. Move that session to Friday morning.

• Write one sentence in Memory.fit for what this week is for.

  It shows above your week on Plan.

Logging needs "Log fuel and weight" on; planning needs "Plan your training".

• Add two short strength sessions a week to my plan in Memory.fit, away from my key sessions.

• Plan a 30-minute strength session for runners in Memory.fit, twice a week: single-leg work, calves and core.

• Log today's gym session in Memory.fit: bench press 4 x 8 at 60 kg, row 4 x 10 at 50 kg, squats 3 x 5 at 80 kg.

  It shows on Plan, under that day, with your totals.

Planning needs "Plan your training" switched on for your AI, in Settings › AI agents.

• Write my race-day plan for my next race in Memory.fit: the two days before, race morning, gels per hour and a pacing note, with a checklist.

  You tick the checklist off in the app, from your race on You.

• Set a race-day carbs goal of 90 g per hour in Memory.fit and plan my long sessions to practice it.

• Save the date of my next race in Memory.fit and count the weeks down on my Progress page.

• Plan my last two weeks before my next race in Memory.fit: less volume, a few sharp sessions, and race week on its own.

A session's fuel plan shows inside it on Plan. Memory.fit sends no reminders during it.

• Write a fueling plan in Memory.fit for Sunday's long run: gels, when to take them, and water.

  It shows inside that session on Plan.

• How many carbs per hour should I take on a 2-hour session? Check Memory.fit's reference numbers and my gut training, then tell me what you would set.

• Chart in Memory.fit the carbs you planned for my long sessions, by week, so I can see I'm practicing race fueling.

Targets and meal plans need "Plan your training"; logging needs "Log fuel and weight".

• Set my daily targets in Memory.fit for this week: more carbs on my long day, less on rest days.

• Set my daily targets in Memory.fit by day type: rest, easy and long days, picked from my planned sessions.

  See them in You › Daily targets.

• Plan my meals in Memory.fit for the day before my long run: carbs at lunch and an early, simple dinner.

• Plan tomorrow's meals in Memory.fit around my session.

• Log my lunch in Memory.fit: chicken burrito bowl with rice, beans and guacamole.

• Here's a photo of my lunch. Log it in Memory.fit.

  Send the photo to your AI. It logs its estimate, marked as its own.

• I flagged a meal in Memory.fit that looks wrong. Check my flags and fix it.

Memory.fit refuses daily targets too low for the training you do.

• I want to get to my goal weight before my next race. Set my daily targets in Memory.fit so I lose it without short-changing my training.

• I'm losing weight. Keep my long sessions fully fueled in Memory.fit and take the deficit from my easy and rest days.

• Set a goal in Memory.fit to reach my goal weight at a safe pace, and tell me the date that makes it.

  Memory.fit refuses a goal that would mean losing too fast.

• Add a chart of my weekly average weight to my Progress page in Memory.fit.

• Log my weight in Memory.fit: 71.4 kg.

Apple Health or Health Connect water counts once. Memory.fit sets no fluid target of its own.

• Sweat test: 72.4 kg before, 71.3 kg after a 60-minute run at 24 °C, drank 400 ml. Save it in Memory.fit.

  Memory.fit works out your sweat rate (You › Sweat and hydration).

• Plan my water and electrolytes for Sunday's long run against my sweat rate, in that session's fuel plan.

• I just had 500 ml of water and a double espresso. Log them in Memory.fit.

  Drinks show on Plan, under that day.

Your AI records what you tell it. Memory.fit never suggests a supplement or a dose.

• Save in Memory.fit that I take a 100 mg caffeine tablet before my key sessions, and log it when I do.

• Save my supplements in Memory.fit: vitamin D 2,000 IU every morning and creatine 5 g a day after training.

  See them in You › Supplements.

• I took my creatine and skipped vitamin D today. Log it in Memory.fit.

  It shows on Plan, under that day.

• I slept badly. Move today's hard session to tomorrow and make today easy.

• Make next week a recovery week in Memory.fit: about half the hours, no hard sessions, and my sleep and HRV on Today.

• Look at my last two weeks of sleep, HRV and resting heart rate in Memory.fit. Should I ease off this week?

• If you see a pattern between my sleep and my training load, post it as an insight in Memory.fit.

  Memory.fit draws the insight's chart from your own data.

• Plan my recovery for this week in Memory.fit: a sauna after my hardest session, a massage on the weekend and 10 minutes of breathwork before bed on hard days.

• Add two 20-minute mobility sessions to my week in Memory.fit, yoga or stretching on my easy days.

• I just did 15 minutes in the cold plunge. Log it in Memory.fit.

  Meditation from Apple Health or Health Connect shows up by itself.

Cycle ideas need "Cycle data" switched on for your AI, in Settings › AI agents.

• Check my cycle in Memory.fit before this weekend's long session, and plan its fueling with the phase in mind.

• Work out my energy availability for the last two weeks from what Memory.fit has: the fuel logged, my training and my fat-free mass.

  Memory.fit refuses targets below the energy-availability floor.

• Read my cycle in Memory.fit and plan this week's key sessions and fueling around it. Tell me where the evidence is thin.

  Also needs "Plan your training".

• My ferritin was 18 µg/l on 2 October (lab range 15–150). Save it in Memory.fit and compare it with my last result.

  Blood tests show in You › Blood tests.

• I'm 6 weeks postpartum and breastfeeding. Record it in Memory.fit and set my daily targets for easing back into training.

  Memory.fit refuses a deficit in pregnancy or while breastfeeding.

Or start any chat with: What's new in Memory.fit? If your AI can run scheduled tasks, ask it to run these for you.

• Check Memory.fit for the run that just synced and tell me how it went against the plan.

• Give me my morning brief from Memory.fit: what's new since you last checked, like last night's sleep, a weigh-in or a session that synced, and what's planned for today.

  If your AI can schedule tasks, ask it to run this every morning at 7.

• Wrap up my day from Memory.fit: what I ate and drank, the sessions I did, and anything I flagged.

  If your AI can schedule tasks, ask it to run this every evening at 8:30.

• It's Sunday: check Memory.fit for everything new this week, then write my weekly review and the focus for next week.

  If your AI can schedule tasks, ask it to run this every Sunday evening.

Every layout is kept, so any earlier version can come back.

• Add my weekly running distance as bars and my longest run each week as a line to my Progress page in Memory.fit.

• Add a countdown to my race at the top of Today.

• Using Memory.fit, add a line chart of my resting heart rate over the last 8 weeks to my Progress page.

• Put last night's sleep and my 7-day HRV average side by side at the top of Today in Memory.fit.

• Add a table of my next 7 days of planned sessions to Today, with date, session, duration and structure.

• Show how many of this week's planned sessions I have done, as a progress bar on Today.

• Make a scatter chart in Memory.fit of my weekly training hours against my average resting HR over the last 12 weeks.

  Memory.fit draws the two side by side. It does not compute a correlation.

• Put my Progress page back the way it was before your last change.

• Compare my planned and completed training over the last 4 weeks.

• Look back at my last 8 weeks of running in Memory.fit: distance per week, my long runs and how my workouts went against the plan.

• Write my weekly review in Memory.fit: what went well, what I missed, what to focus on next.

  Memory.fit adds the week's own numbers: sessions, minutes, days logged.

• Remember in Memory.fit that I don't eat dairy and that I train before work on weekdays.

  Every AI you connect reads what one of them remembers.

• What do you know about me in Memory.fit? Remove anything that's out of date.