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A real training program.
Built around your body. Coached every day.

Most AI coaching apps give you a paragraph of advice and call it a plan. Melde builds a structured training program with zone targets and session types. Every morning, your coach adapts to how you actually recovered. Grounded in peer-reviewed exercise science. Personal to you.

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9:41

●●●

Caution · Cumulative Sleep Debt 9:41

This Week

Your Week

5 sessions · 2 rest days

Mon

Indoor Cycling · 45 min

Tue

Upper Body Strength · 40 min

Wed

High-Intensity Intervals · 35 min ANCHOR

Thu

Rest —

Fri

High-Intensity Intervals · 30 min —

Sat

Rest —

Sun

Steady Aerobic · 60 min —

Zone Reference

Zone 2< 142 bpm

Aerobic base. Conversational effort.

Threshold155–165 bpm

Sustained hard effort. Lactate turnpoint.

VO₂max167+ bpm

High-intensity intervals. Max oxygen uptake.

Today

Program

Coach

Your week. Structured around your goals. Coaching adapts to your recovery.

7:12

●●●

Caution · Cumulative Sleep Debt 7:12

February 25, 2026

Sleep debt is stacking — here are your options.

HRV at 48ms, down 12% from your 30-day baseline. You slept 6.8 hours, below your 7.2h baseline for the third night this week. Yesterday’s ride was well-absorbed. But the cumulative sleep debt is real.

⚡ Your call: today’s high-intensity session

Recommended

Shift to Zone 2 easy spin

Preserve aerobic stimulus, remove high-intensity stress.

Lighter alternative

Hold intervals at reduced volume

Keep intervals but cut to 20 min. Protects adaptation.

Proceed as planned

Full threshold session

Execute original plan. Coach will reassess tomorrow AM.

48ms

HRV

↓ 12%

vs 55 typical

6.8h

Sleep

↓ 0.4h

vs 7.2 typical

57bpm

RHR

Steady

vs 57 typical

Completed

Indoor Cycling

45 min

142 avg bpm

168 max bpm

385 kJ

Today

Program

Coach

Your signal. Your options. You decide.

3:15

●●●

Caution · Indoor Cycling Complete 3:15

Melde

Your AI health coach

Session Verdict

45-min Indoor Cycling: 168W avg, NP 174W, IF 0.76. Squarely in your endurance range. TSS 43, moderate load. Aerobic decoupling: 3.2% (under 5% threshold). No drift, no fade.

Recovery Fuel

Moderate load session. 30–40g protein within 2 hours, standard hydration. No glycogen urgency after a Zone 2 ride at this duration. Priority tonight: sleep. Three nights of deficit are the bigger recovery constraint.

Earlier this week ▾

Break down my power zones from today’s ride

3:18 PM

Zone 2 (56%): 25:12 min at <142bpm, your primary aerobic window. Zone 3 (31%): 14:01 min, tempo transitions. Zone 4 (13%): 5:47 min, brief surges. Clean endurance distribution.

3:18 PM

What does 3.2% decoupling mean?

Weekly load trend

Compare to last week

Ask anything…

↑

AI-generated coaching. Not medical advice.

Today

Program

Coach

Your questions answered. Grounded in your data and exercise science.

How It Works

Your program. Built in three steps.

A structured training program with a coach that adapts to your body every single day.

Tell Melde your goals

Your sport, experience level, available training days, and training goals. Melde uses this to build your initial program: the right volume, the right intensity distribution, the right weekly structure.

Get a structured program

Zone HR caps, session types, and a weekly structure built around your goals. Generated through an 8-stage pipeline where deterministic safety signals are computed before the AI ever sees your data. Your program isn’t a paragraph of advice. It’s engineered.

Train, recover, adapt

Every morning Melde checks your sleep, HRV, and training load, then coaches you through today’s session. After you train, it debriefs what happened. Tomorrow’s coaching already reflects today’s data. Your coach gets smarter every day because your body changes every day.

The Signal