How Rai Works
Rai turns a runner's data and goals into a personalized plan, automatically adjusted every week based on actual execution.
The process, step by step
- You answer a quick questionnaire about your level, goal, availability, and training routine
- Rai generates a 100% personalized, science-based training plan in seconds
- You train and your activities sync automatically via Garmin, Strava, Apple Health, or Health Connect
- Rai analyzes your execution — pace, heart rate, distance, and feedback sent through chat
- The upcoming weeks are automatically adjusted based on what you actually did
- You can chat with Rai anytime, 24/7, for questions or adjustments
Where artificial intelligence comes in
Artificial intelligence is what makes a Rai plan individual and alive, rather than fixed. In practice, the AI:
- Interprets the runner's available data — questionnaire, synced activities, and training history
- Helps individualize the prescription of each workout
- Considers actual execution and the runner's feedback
- Adapts the recommendations for the upcoming weeks
- Answers the runner via chat, on training, pacing, recovery, and more
Why this is different from a spreadsheet
Training spreadsheets are static: week 12's plan doesn't change even if week 4 went differently than planned. Rai is adaptive — every workout completed (or missed) shapes what comes next, automatically and within minutes.
Frequently asked questions
- Do I need Garmin, Strava, Apple Health, or Health Connect to use Rai?
- No. Even without connecting a training app, Rai uses established running-training science models to generate personalized, structured plans from the questionnaire and chat.
- How often is the plan adjusted?
- Every week. Rai analyzes the previous week's execution and automatically adapts the upcoming workouts.
- Can I request a change outside the weekly cycle?
- Yes. You can request adjustments anytime through the 24/7 chat, and Rai applies the change when it makes sense for your training. The automatic weekly adaptation based on your execution keeps running alongside it.
- How does Rai personalize and adjust my workouts?
- Rai creates your plan based on the initial questionnaire, your Strava data, and feedback you send through chat. The more data it receives, the more precise and adapted your plan becomes.
- How long will it take to see results?
- Most runners notice improvement within 2 to 4 weeks — in pace, distance, or general endurance. For specific races, Rai builds structured periodized weekly plans up to race day.
- Does Rai create plans for 5K, 10K, half marathon, and marathon?
- Yes! Rai creates personalized plans for all distances and goals: fitness, weight loss, and races from 5K to marathons, combining long runs, intervals, tempo, and recovery.
- How does the chat with Rai Coach work?
- It is like having an AI running coach 24/7 in your pocket! You can ask running questions, request plan changes, get recovery tips, and share workout feedback.
- How does Rai help prevent injuries?
- Rai prioritizes safety through gradual load progression, scheduled recovery, adjustments based on your feedback, and training load monitoring.
- Does Rai work with Garmin, Apple Watch, and other watches?
- Yes! Rai integrates directly with Garmin and syncs automatically via Strava, Apple Health, and Health Connect.
- Do I need special equipment to use Rai?
- No! You only need proper running shoes. Rai works for outdoor or treadmill running, with or without a GPS watch.
- Does Rai replace a personal trainer or running club?
- Rai offers intelligent, flexible, and accessible coaching with ongoing adjustments, complementing your running with science, convenience, and AI.