What You Can Ask the AI Coach
You can ask the AI Coach for a full report, a short one, or a close look at one activity. The same requests work in the Montis app chat and in ChatGPT or Claude with the Montis connector.
The numbers come from the Montis engine and your Intervals.icu data. The AI Coach explains them and is told not to recalculate them.
Reports
Type the request in plain words. These are the main ones:
| Ask for | What you get |
|---|---|
run weekly report |
Your last 7 days: load, wellness, physiology, zones, phases, the Adaptive Decision Engine and what to do next. |
run weekly overview |
A short weekly dashboard (see below). |
run season report |
A 90-day block: how your fitness and energy systems are adapting. |
run wellness report |
HRV, sleep, resting heart rate and recovery trends. |
run summary report |
The long view. It covers the last 365 days by default and never less than 90 days. |
run data quality report |
A check of your connection and data. See Connection & Data Troubleshooting. |
Weekly overview
The overview shows up to six cards, in this order:
- Athlete Context
- Adaptive Decision Engine: score, state, resolution and phase
- Weekly Load: hours, TSS, CTL/ATL/TSB, ACWR and monotony
- Physiology: HRV ratio, sleep and resting heart rate
- Adaptation: your energy systems
- Decision / Event Focus: your next A, B or C event
It ends with What next. It does not list all your events, phases or zones. Ask for the full weekly report for those.
Lite reports
Add "lite" for a shorter report, for example run weekly report lite.
- Weekly lite keeps training load, wellness, insights, the forecast, phase alignment and training guidance. It leaves out Performance Intelligence, energy systems, physiology, zones, phases, the engine's actions, event targets and your planned week.
- Season lite keeps Performance Intelligence, energy systems, the engine's actions and event targets. It leaves out your events and planned sessions.
Lite never runs on its own. If a report fails, the AI Coach tells you the error.
Choosing the dates
- Weekly reports use a rolling 7 days ending today. See Micro (Weekly).
- For a fixed week, such as a Monday-to-Sunday ISO week, give the start date:
weekly report starting 2026-09-21. - Summary reports can take a start and end date. A future end date is moved back to today, and a range under 90 days is widened to 90 days.
No activities, no weekly report. If there are no completed activities in the 7 days you ask for, the report stops. The message gives the date of your last activity and suggests asking for a weekly report starting from a date that includes it.
Questions about one activity
Name the activity by its Intervals.icu ID or by its date. A date returns every activity from that day. You can also say "my last ride". The AI Coach first looks up your recent activities to find it.
You can then ask for:
- Intervals and efforts: stats for a part of the activity, taken from the segments Montis detects (for example "how even were my four climbs?").
- Curves for this activity: power (fresh or after a set amount of work), heart rate and pace or grade-adjusted pace.
- Histograms and best efforts: time in each power, heart rate or pace band, and your best efforts in the activity.
In the app, the Session Intensity Lab and Terrain Execution Analysis (TEA) show this as charts and maps. See Session Intensity Lab and Terrain Execution Analysis (TEA).
Questions over a period
Give a date range and ask for:
- Power-to-heart-rate: how much heart rate each watt costs you, useful for checking Z2 rides.
- Pace and heart rate curves: your best paces and heart rates over the period, useful for pacing.
A simple routine
- Run the weekly report or overview.
- Ask about your goals and the next event.
- Ask for a plan or a workout. See Workouts & AI Builder.
AI key and usage
The shared Montis AI key is for Subscribers, up to the monthly allowance. Everyone else uses their own Gemini key. See Montis Gemini App Setup. In ChatGPT and Claude, your own subscription there runs the chat.