Corsa pairs a coach-curated knowledge base with a Claude-based AI agent and tier-based safety guardrails. The result is a plan that fits your week, your sport, and your level — and tells you why every workout is in there.
A short onboarding wizard captures your sport(s), experience level, weekly availability, recent training, goals, and (for under-18 athletes) the parental consent we need. You pick units (km or mi); Corsa keeps everything consistent.
Behind the scenes, the AI agent maps your goal date to a season structure — base, build, peak, taper — and assigns a phase and load to each upcoming week. No more guessing what to do this week.
Each week, the planner queries a knowledge base of vetted workouts (running, cycling, MTB, swimming, triathlon, strength) using vector search. Workout types are diversified across the week so you don’t get five similar runs.
Before a plan is shown to you, it passes through tier-based guardrails for volume, intensity, recovery, and age-appropriate load. A 14-year-old never gets an adult VO₂ session. A first-week beginner never gets a 10-hour week.
Every Saturday, your next-week plan lands. Each session has a plain-language “why,” effort or zone targets matched to your level, and any equipment notes (trainer, pool, trails).
Connect Garmin, Apple Health, Wahoo, or Strava — your real activities feed back in. Got sick, travelled, or shifted your week? Tap “Adjust plan,” pick the reasons, add a note, and the regenerator rewrites the rest of your week with that context.
Every session in your week comes with a short paragraph: what it builds, why it’s placed where it is, and what to focus on. The Claude-based agent generates this from the same context that built the plan — so the “why” actually reflects the “what.”
Every athlete is bucketed (youth, structured youth, beginner, intermediate, advanced, elite). Volume ramp, intensity caps, weekly recovery, and high-intensity frequency are enforced as hard limits per tier. The framework is permanent — limits adjust, but they never go away.
Got sick? Travelling? Lost motivation? Tap “Rebuild” and Corsa asks why — pick from common reasons, add a note. Your reasons go straight into the regenerator prompt, so the new plan reflects what changed. Two rebuilds per week keeps the plan stable.
Daniels VDOT-derived pace targets for trained athletes; effort cues for beginners. Threshold, tempo, intervals, long runs, and easy days — diversified per phase.
Coggan-style power zones when an FTP is set; HR-based zones otherwise. Endurance, sweet-spot, threshold, VO₂, and recovery rides — with trainer-friendly options.
Skills sessions, terrain-aware volume, and NICA-season periodization. The most underserved discipline in AI coaching, treated as a first-class sport in Corsa.
Set-based pool workouts: warmup, main set, cooldown — with rest intervals and effort cues. Threshold pace estimation drives target times for trained swimmers.
Three-sport coordination: brick workouts, double days, sport-specific phases. Race-week tapers automatically applied to the right discipline.
Endurance-supportive strength: stability, prehab, posterior chain, run-specific or bike-specific work. Optional, never required, never collides with hard sessions.
Your level shapes what you see. The plan’s science doesn’t change — your view of it does.
Effort emojis (😴🙂😐😤🥵). “Easy / Moderate / Hard.” No HR, no power, no TSS. Plain language only.
HR zones appear once a max-HR or LTHR is known. Pace targets show up for runners with a recent benchmark.
Power zones (with FTP), VDOT-based run paces, structured intervals with watts/pace targets, weekly load metrics.
Full periodization view, race priority tags, recovery-cost aware load balancing, multi-sport coordination.
