Guides
Getting more from your AI workouts
Guides on getting a good workout or plan out of ChatGPT, Claude and Gemini, and on following it once you have it, whether you lift, run, flow or roll out a mat.
Hyrox workouts and an 8-week Hyrox training plan
The 2026/27 weights for every division, the PFT, six workouts with the loads and rest written in, and a full 8-week plan.
See the workouts →The Norwegian 4x4 workout, timed to your heart rate
NTNU's protocol with your heart rates by age, treadmill, bike, rower and 1x4 versions, and the 7-week beginner build-up.
See the workouts →Kettlebell workouts for one bell, beginner to advanced
Six programs from StrongFirst, Dan John and published studies, the weight to start with and the order to learn the lifts.
See the workouts →Push pull legs workout: push day, pull day and leg day
Sets, reps, rest and effort for every exercise, a 6-day and a 3-day schedule, and how to progress.
See the workouts →A calisthenics workout plan for beginners: 8 weeks, 3 days a week
Find your starting step for each movement, a 45-minute full-body session and an 8-week plan.
See the workouts →The Murph workout: the rules, every version, and good times
The 2005 rules, nine versions from Rx to beginner, CrossFit's target times and the story of Lt. Michael Murphy.
See the workouts →How much detail do you need to get a good workout from AI?
We scored free-tier ChatGPT, Claude, Gemini and Grok against the exercise science at three levels of prompt detail — to find the minimum you actually need to spell out.
See the results →What is an AI workout dashboard?
What an AI workout dashboard is, what it does, and how it differs from the AI fitness apps that lock you to their own programming.
Read the explainer →How to write the perfect workout prompt
The four layers of a prompt that gets a good, followable plan out of any AI, with a master prompt to copy.
Read the guide →The best AI fitness apps in 2026, compared
What each app's AI does, what it costs, and the one limit nearly all of them share.
Read the comparison →ChatGPT vs Claude vs Gemini for workouts
Which AI writes the best workout? The three compared on memory, models and voice, and why any of them works.
Read the comparison →How to follow an AI-generated workout without losing your place
Following a workout from a chat thread is miserable. How to run one hands free, set, interval or pose.
Read the guide →Is it safe to follow an AI-generated workout?
The real risks, what the research says, and a practical checklist for using an AI plan sensibly.
Read the guide →Using ChatGPT for workouts vs a fitness app
The AI you already use vs a fitness app's rented coach, where each one wins, and how to get the best of both.
Read the comparison →Can ChatGPT replace a personal trainer?
What it can and can't do versus a trainer: programming, cost, form, accountability, and the sensible way to use it.
Read the guide →How to get ChatGPT to write a training plan that actually progresses
Stop the AI repeating the same week. How to prompt for real progressive overload and deloads, with a prompt to copy.
Read the guide →How to get ChatGPT to write a workout plan
What to tell it, the format to ask for so you can follow the result, and a prompt to start with.
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