The AI coach

Progress has a coach you can chat with about your training. It can read your history, answer questions like "how is my bench going" or "what did I do last week", and suggest a workout or a plan. It never changes anything by itself: every suggestion arrives as a proposal you review and save, or ignore. The coach comes in two forms, one that runs entirely on your iPhone and one that runs in the cloud, and both are rolled out gradually, so the Coach page may not be visible in your app yet.

Two ways the coach can run

On-Device AI uses Apple Intelligence on your iPhone. Nothing you type leaves the phone, so there is no consent step, and those conversations are stored only on that device. They are never synced or backed up to your account. On-Device AI needs a phone that supports Apple Intelligence with it turned on; the Settings page shows a status row that tells you whether it is ready, downloading, or unavailable on your hardware.

Cloud AI sends your question to a cloud model, together with the training data it needs to answer. Before your first cloud message you see a short AI notice and choose whether to allow it. You can withdraw that choice at any time from Privacy settings, and the coach stops sending anything until you allow it again. Cloud conversations are stored in your account so they follow you across devices.

When both are available, the Coach page has an AI model picker in its menu. Each conversation stays on the model it started with, so the picker only applies to new conversations.

What the coach can see and do

• Read your exercises, workouts, plans, training history, and body measurements.
• Look deeper into your training: the sets of a single session with your notes and rating, weekly volume per exercise or muscle group, estimated one-rep maxes and personal records over time, and your benchmark results.
• Read your runs and rides (distance, duration, pace, splits) when you sync cardio. It never sees the route you took.
• Read your injuries and pain check-ins, your diet goal, and your supplements, but only the ones you chose to sync (see below). Each one is used as context for training advice.
• Search the exercise library.
• Propose a workout or a training plan. The proposal shows up as a card; nothing is saved until you accept it. Accepted plans become normal, editable plans.
• Propose changes to your schedule: moving or skipping planned workouts, or making one week of a plan lighter (fewer sets, less weight). You approve the card before anything moves. It cannot yet swap exercises or rebuild a plan around a date.
• Offer to remember something you told it, like a goal, an injury, or the equipment you have (see below).

Memory

When you mention something worth keeping, the cloud coach shows a card asking whether to remember it. Nothing is remembered unless you tap save. Saved memories are listed in Settings → Privacy → Coach memory, where you can delete any of them; the coach cannot edit or delete them itself. To change one, delete it and tell the coach the new version. You can keep up to 50. Saving a memory needs the AI coach to be allowed; viewing and deleting them always works.

Chat tools

• New cloud conversations get a short title after the first reply. Renaming it yourself always wins.
• Regenerate the last reply, or edit your last message and send it again. The old reply is deleted.
• Rate a reply with thumbs up or down. Ratings help compare AI models and are stored with the conversation.
• Copy or share a reply.
• You can send up to 20 cloud messages a day. The count resets once a day at midnight UTC, which is a different hour depending on where you live.
• Ask coach about this on a workout, a logged session, or a plan opens a chat about that item. The coach is told which item you mean for that question only.

Injuries, diet goal and supplements

The cloud coach reads these three only when you have turned on syncing for that one in Settings → Privacy → Health data sync, on top of allowing the AI coach itself. If you switch one off, the coach stops reading it from your next message.

• Injuries and pain check-ins: the coach knows your active injuries, so it doesn't ask about them again, and it uses your recent pain check-ins to leave out or swap movements that load the injured area. It says what it avoided and why. It does not give rehab programmes, and pain questions still get conservative guidance and a nudge to see a physio.
• Diet goal: whether you are cutting, bulking or maintaining, and your target, as context for things like training volume or weight trends. The app still doesn't track food, so the coach won't log meals or write meal plans.
• Supplements: what you take, when, and how often you ticked them off in the last week. The coach only reads them and doesn't prescribe doses.

The on-device coach is question-and-answer only in this version: it reads your exercise stats, weekly summaries, body weight and daily activity, it does not read saved memories, and it does not make proposals.

What it does not do

• It does not write to your logs, plans, or settings.
• It does not see your recovery, sleep or strain scores. Those stay on your iPhone.
• It does not act as a medical professional. Questions about pain or injury get conservative, general guidance and a nudge to see a physio.

Where the data lives

On-device conversations: on your iPhone only, deleted when you delete them or the app. Cloud conversations: in your account, exported and deleted along with everything else under Privacy settings.

Cloud conversations are answered by an AI model running on servers in the EU, operated by a European provider rather than by the company that made the model. The model itself can change as better ones come along; today it is DeepSeek. The privacy policy names the current provider.