AI Program Builder — Step-by-Step Wizard
Creating AI Plans:
Go to Programs → Templates and click "Create with AI". A step-by-step wizard guides you through plan creation. Your last-used settings are remembered automatically.
Step 1 — Who is this plan for?
Choose "Generic template" (reusable for anyone) or "Tailor to a client" (auto-fills age, sex, and notes from their profile).
Step 2 — Primary Goal
Pick from 10 goal cards: Build Muscle, Increase Strength, Lean & Toned, Improve Endurance, Sprint Performance, Running / Endurance, HYROX / Functional Race, Hybrid Athlete, Athletic Performance, or Sport-Specific.
Step 3 — Training Experience
Select Beginner (6 months or less), Intermediate (6 months to 3 years), or Advanced (3+ years). Optionally set age and sex for more accurate programming.
Step 4 — Equipment
Choose Full Gym, Minimal, or Bodyweight. Click "Specific equipment →" to expand to 21 options including Track / Sprint Lane, Sled / Prowler, Ski Erg, Wall Balls, Sandbags, and more. Use "Other equipment" for anything else. For HYROX: select the race equipment you have (Ski Erg, Sled/Prowler, Rowing Machine, Wall Balls, Sandbags). All 8 race stations are always included in the generated plan. Your equipment selection here determines what supplementary training exercises the AI adds alongside the station work.
Step 5 — Schedule
Set sessions per week (2-7) and program length (1-4 weeks) using pill buttons. A colour-coded indicator shows plan size. Recovery week toggle appears for programs of 3+ weeks. Programs are capped at 4 weeks per block because shorter blocks produce better results when combined with real performance data. When a client completes 75%+ of their assigned program, a "Next Block" button appears on the active program page. Click it to generate a new block that builds on the previous one using AI Progression, with progressive overload based on actual logged RPE, weight, and reps. You can also ask the AI assistant "generate the next block for [client name]".
Step 6 — Sprint / Running / HYROX Options (conditional)
This step only appears for goals that need sport-specific configuration: • Sprint Performance shows: Acceleration drills, Max velocity, Speed endurance, Tempo/recovery, Plyometrics, Hill sprints. Defaults pre-selected. Sprint rest periods scale by distance (e.g. 4-6 min for 60m max effort). • Running / Endurance and Hybrid Athlete show: Easy / Zone 2 runs, Long run, Tempo runs, Intervals, Fartlek, Strides, Hill repeats, Recovery runs. Defaults follow the 80/20 polarised model. • HYROX / Functional Race shows: Race variant (Singles/Doubles/Relay), target race time, weak station selection, and a simulation day toggle for transition practice under fatigue. All 8 race stations are mandatory and always included in the plan. "Weak stations" flags which ones get extra volume in training, not which ones to include. If your gym lacks specific equipment (e.g. no Ski Erg), the AI substitutes similar movements. • VO2 Max — optional, from Garmin, Apple Watch, or a lab test. Calibrates training zones. • Primary Distances — sprint shows 60m-4x100m relay; endurance shows 5K-Ultra/trail. For non-running goals (Build Muscle, Strength, etc.), the wizard skips this step automatically.
Final Step — Advanced Options
Training Style (General Fitness, Bodybuilding, Powerlifting, HIIT/Circuit, Sprint/Speed, Running/Endurance, Hybrid S&C, Sport-Specific), Progression Style (linear, undulating, block), and Notes/Injuries.
Tips:
• For HYROX coaches: select HYROX / Functional Race → flag weak stations, enable simulation day, set target race time • For hybrid athletes: select Hybrid Athlete → the AI balances running and strength, never peaks both in the same week • For sprint coaches: select Sprint Performance → configure distances and session types on the sprint options step • For endurance coaches: select Running / Endurance — Zone 2 and Long Run are pre-selected to prevent all-speed plans • For sport coaches: select Sport-Specific and describe phase and athlete level e.g. "Soccer — in-season U18 midfielders" • For home gyms: on the Equipment step, click Specific equipment and check only what you have • Your settings are saved after each successful generation — next time, the wizard pre-fills your last choices
Important: AI-generated programs are a starting point to save you time — they are not a substitute for your professional judgement. Always review exercises, volume, and intensity for each client's individual needs, injury history, and training background before assigning a plan. BuildStability does not provide medical or clinical advice.