Aria

Welcome to Aria — the AI coaching companion built specifically for sprint athletes. Aria learns from your wearable data, training history, and goals to give you personalized coaching that actually matches your body's readiness on any given day.

1. 1

   Create your account

   Download the Aria app and sign up. Your username (e.g. antonyrugama) becomes your athlete identity inside the platform.

2. 2

   Complete your Athlete Profile

   Head to More → Athlete Profile and fill in your height, weight, body fat %, sleep hours, injury status, training days per week, and training focus (Speed, Strength, Power, Endurance). This powers Aria's recommendations from day one.

3. 3

   Connect your health data

   Go to More → Health Integrations and connect Apple Health, Samsung Health, Strava, or Garmin. This gives Aria access to your heart rate, HRV, sleep, and step data — the foundation of your daily readiness score.

4. 4

   Set your upcoming events

   In More → Upcoming Events, add your next competition or race. Aria uses your event date and goal time to calibrate training urgency and taper timing.

5. 5

   Choose your coaching style

   Visit More → AI Coaching Style and pick how you want Aria to communicate: Motivational, Technical, Balanced, or Minimal.

The Home screen is your daily dashboard. Each morning it greets you with a time-aware message and a snapshot of your body and training status.

Below the metrics you'll see your active training program with a Start Session button, any completed meals from your nutrition plan, and the beginning of your AI Coach Insights cards — scroll down to see all of them.

Aria IQ is the intelligence engine behind your coaching. Every day it analyzes your wearable data, training history, nutrition, and upcoming events to generate a set of personalized insight cards — visible by scrolling down from the Home screen.

Aria IQ insight cards

Each card has a color-coded left border and icon that signals its category:

Each card also includes a quick-action link (e.g. Start Session, Adjust Nutrition, Create Training Plan) to jump directly to the relevant part of the app.

The Chat tab is your direct line to your AI coach. Aria has full context of your profile, wearable data, training history, and upcoming events — so every answer is personalized to you, not generic advice.

Chat with Aria

Quick prompts on the chat home screen get you started instantly:

• Analyze my recent sprint times
• Build me a 60m training plan
• What should I eat before a meet?
• How do I recover after max-effort sprints?

You can also type anything in the message bar, attach files using the paperclip icon, or use the microphone for voice input.

The Programs tab is where your structured training plans live. Aria generates multi-week programs tailored to your event, fitness level, and training phase — or you can build your own custom sessions.

Periodized training blocks

AI-generated program

1. 1

   Browse your active program

   Your current week is shown with each day's session listed. Tap any day to see the full workout detail — exercises, distances, intensities (% effort), rest periods, and RPE targets.

2. 2

   Start a session

   Tap Start Session on the Home screen or within the program. Aria guides you through each exercise in sequence and records your completion and RPE.

3. 3

   Log your effort

   After finishing, rate your RPE (1-10) and leave a note about how the session felt. This data feeds directly into tomorrow's Aria IQ readiness assessment.

Training progress view

The Nutrition tab manages your meal plans. You can have multiple plans saved — one active at a time — and switch between them as your training phase changes.

AI-generated nutrition plan

Plans have three states:

• Active — the plan currently guiding your daily meals, shown with a green badge
• Saved — ready to activate with the Set Active button
• Archived — previous plans kept for reference

Creating a new plan: Tap the + button. You'll configure:

Inside an active plan you'll see the calorie ring with your daily total, a Macro Breakdown bar (Protein / Carbs / Fat), and a full Meal Plan with specific foods and calorie counts per meal, from pre-workout snack through to dinner.

Logging a meal: Go to Tools → Nutrition Log. Tap the meal, confirm it as completed, and the calorie ring on your plan updates accordingly. Each logged meal also lets you Get AI Feedback for a personalized assessment of that entry.

The Tools tab organizes every performance utility into two sections: Sprint Tools (track-side tools for active sessions) and Training (logs and analytics).

Sprint Tools

Training section links:

• Training Log — full history of every completed session with RPE, duration, and exercises
• Rehabilitation — structured recovery programs by injury type
• Progress & Analytics — weekly charts, health trends, and workout frequency
• Nutrition Log — chronological record of every logged meal

Found under Tools → Progress & Analytics, this dashboard gives you a bird's-eye view of your training week and health trends.

The Weekly Summary chart shows session volume across the 7-day window as an area chart. Peaks on high-volume days are clearly visible so you can spot overloading patterns.

Advanced Analytics panels:

• Training Load — percentage-based load indicator with Low / Moderate / High status badge
• Heart Rate — populated once wearable HR data syncs from Apple Health or Samsung Health
• Workout Frequency — rolling graph of sessions per week over time

Scroll down for Health Trends (Resting HR and Weight over time with directional arrows) and Recent Workouts — a chronological list of completed sessions with names and durations.

Found under More → Sprint Times, this is your personal records dashboard. Track official and training times across all sprint distances.

Distances tracked: 30m · 60m · 100m · 200m · 400m. Switch between them using the pill selectors at the top.

For each distance you'll see:

• A highlighted Personal Record card with your PR time, date, and a PR badge
• A Recent Times list showing every logged run in reverse chronological order

Logging a time: Tap + LOG in the top-right. Enter the distance, time, date, wind speed (if applicable), and any notes. Aria automatically applies wind correction if wind data is entered, ensuring your times are compared on a level basis.

Found under More → Upcoming Events. This is where you tell Aria what you're training toward — a critical input for intelligent periodization.

Each event includes:

• Event name, type (Race / Competition), and priority level (Low / Medium / High)
• Date, location, and primary distance
• Goal time
• Sub-events (e.g. 100m Semifinal, 200m Final) with individual goal times

The countdown label updates automatically (in 1 month, 3 days ago, etc.). Aria references your nearest high-priority event in every coaching insight.

Adding an event: Tap the cyan + button in the bottom-right corner. Fill in the details and save.

Aria's Cycle Tracking feature is built for female athletes who want their training and nutrition recommendations adapted to their hormonal cycle. Found under More → Cycle Tracking.

Cycle phase dashboard

Cycle settings

Setup (first time): Tap Get Started and then go to Cycle Settings to enter your cycle length, period length, and last period start date. Toggle Active to enable the feature.

The four cycle phases Aria tracks:

The main Cycle screen shows a circular phase wheel with your current day highlighted, the phase name, and a daily log section where you can record:

At the bottom of the screen, Aria Recommendation provides phase-specific coaching adjustments. For example, during the luteal phase: "Reduce explosive work volume, increase magnesium and reduce sodium, may feel fatigued — listen to your body."

Found under Tools → Rehabilitation. When you're managing an injury, Aria provides structured evidence-based recovery programs organized by injury type.

Rehab programs

Exercise phases

Recovery tracking

At the top, Ask Aria about your injury opens a dedicated chat thread where you can describe your injury and get immediate AI guidance on exercises, timelines, and load management.

Programs by area:

• Acute Muscle Injuries — Hamstring, Quadriceps, Calf, and Groin strain protocols (4-10 weeks, 4 phases each)
• Chronic Injuries — 6 programs for persistent or recurring conditions
• Back Injuries — 3 lumbar and thoracic programs
• Bone Fractures — 5 return-to-sport protocols for stress fractures and acute breaks

Each program is broken into phases (Protection → Strengthening → Functional → Return to Sport) with clearly defined duration ranges and weekly progressions.

Access the full settings menu from the More tab at the bottom-right of the screen. Your profile card at the top shows your username, sport, and level.

Settings & Profile

AI Coaching Style options:

• Motivational — encouraging, hype-focused feedback to keep you fired up
• Technical — data-driven analysis with detailed form and pace breakdowns
• Balanced — mix of encouragement and technical insights (default)
• Minimal — brief, essential feedback only — no fluff

Found under More → Health Integrations. Connecting your devices is the single most impactful thing you can do to improve the quality of Aria's coaching — it replaces guesswork with real physiological data.

Health Integrations

The last sync timestamp appears in cyan below each connected integration (e.g. Last sync: 25 Mar at 7:37 PM). If your data appears stale, open the integration row and tap Sync Now.