AiFitCoach 真的是免费的 AI 骑行教练吗?
是,完全免费、不限次数、无订阅,是 Bikefit.AI 的公益副产品。连接你的 intervals.icu 账号即可使用全部功能:AI 训练计划、每日自动调课、饮食规划、力量训练和对话教练。
免费 AI 骑行教练 — 训练计划·饮食规划·力量训练·铁三 | AiFitCoach
AiFitCoach 免费 AI 耐力教练:骑行、跑步、铁三训练计划自动写进 intervals.icu 日历,Zwift/Garmin 自动同步;每天早晨按 HRV、睡眠、恢复状态自动调课;运动饮食规划(每日热量宏量目标、碳水周期化、课内补给、中式餐建议)+ 骑跑专项力量训练。无订阅、不限次。
AiFitCoach is a free AI endurance coach: cycling, running and triathlon training plans written straight into your intervals.icu calendar, synced to Zwift/Garmin; workouts auto-adjust every morning from HRV, sleep and recovery; sports nutrition planning (daily calories & macros, carb periodization, fueling) plus cycling-specific strength training. No subscription.
常见问题
支持哪些运动?骑行、跑步、铁三都可以吗?
支持骑行(公路、室内骑行台)、跑步,以及骑跑混合的铁三训练计划;还会按你的专项排骑行/跑步专项力量训练课(含动作、组次和目标肌群)。游泳在计划中。
AI 训练计划是怎么生成的?
教练读取你 intervals.icu 里的 FTP、CTL/ATL 负荷、HRV、睡眠与历史训练,按周期化原则排出两周课表(功率区间/心率区间),写进你的日历,Zwift、Garmin、Wahoo 开练就有课。周增幅 ≤10%、强制恢复周等安全红线由代码强制,AI 无权越过。
每天的课会根据身体状态调整吗?
会。每天早晨教练读取你的 HRV、静息心率、睡眠数据,状态不好自动降档或改休息,并告诉你为什么;你也可以随时在对话里说「今天只有 40 分钟」或「腿很沉」,课表即时调整。
饮食规划包含什么?
按你的体重、身高、专项和当日课表计算每日热量与碳水/蛋白/脂肪目标,做碳水周期化(大课日多碳水、休息日少);给出课前/课中/课后补给建议和中式餐参考;对话里说「我中午吃了牛肉面」教练会自动记账,还能记录每日饮水。
需要什么设备或账号?
只需要一个免费的 intervals.icu 账号(绑定 Strava/Garmin/Wahoo 即有数据)。功率计和心率带能让训练处方更精确,但不是必需。
和 TrainerRoad、Zwift 自带训练计划有什么区别?
AiFitCoach 免费、中文优先,而且是对话式 AI 教练:计划会每天按你的恢复状态自动调整,可以直接跟教练商量改课;还内置了大多数训练软件没有的饮食规划与力量训练。课表写进 intervals.icu,和 Zwift/TrainerRoad 可以同时用。
我的数据安全吗?
intervals.icu API Key 在服务端加密存储,只用于读取训练数据和写入课表;不出售数据,可随时在设置里一键断开并删除全部数据。
FAQ
Is AiFitCoach really a free AI cycling coach?
Yes — completely free, unlimited, no subscription. It is a community side-product of Bikefit.AI. Connect your intervals.icu account and you get everything: AI training plans, daily auto-adjustment, nutrition planning, strength training and a chat coach.
Which sports are supported — cycling, running, triathlon?
Cycling (road and indoor trainer), running, and mixed bike/run triathlon training plans; it also schedules cycling- and running-specific strength sessions with exercises, sets/reps and target muscles. Swimming is on the roadmap.
How are the AI training plans generated?
The coach reads your FTP, CTL/ATL load, HRV, sleep and training history from intervals.icu, builds a periodized two-week plan (power/heart-rate zones) and writes it into your calendar — Zwift, Garmin and Wahoo pick it up automatically. Safety rules like ≤10% weekly ramp and forced recovery weeks are enforced in code; the AI cannot override them.
Do workouts adapt to my daily condition?
Yes. Every morning the coach checks your HRV, resting heart rate and sleep; on a bad day it downgrades or swaps in rest and explains why. You can also just tell it "I only have 40 minutes today" in chat and the plan adjusts instantly.
What does the nutrition planning include?
Daily calorie and carb/protein/fat targets computed from your weight, height, discipline and that day's workout, with carb periodization (more carbs on big days); pre/during/post-workout fueling advice; tell the coach what you ate in chat and it logs it automatically, including daily hydration tracking.
What equipment or accounts do I need?
Just a free intervals.icu account (link Strava/Garmin/Wahoo and your data is there). A power meter and heart-rate strap make prescriptions more precise but are not required.
How is it different from TrainerRoad or Zwift training plans?
AiFitCoach is free and conversational: plans auto-adjust daily to your recovery, and you can negotiate changes with the coach in plain language. It also bundles nutrition planning and strength training that most training apps lack. Workouts live in intervals.icu, so it works alongside Zwift or TrainerRoad.
Is my data safe?
Your intervals.icu API key is stored encrypted server-side and used only to read training data and write workouts; no data is sold, and you can disconnect and delete everything with one click in Settings.