An AI cycling coach, in your pocket.
The coach that learns you.
Most training plans assume you're average. You're not. Bonkproof calibrates to you specifically — your response to load, your recovery, your limiters — and builds a plan that actually works.
Bonkproof
AI cycling coach
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Your FTP is just the starting point. Bonkproof learns what it can't measure.
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Everything your coach sends you.
Coaching happens in Telegram, but the detail lives on the web — every session, plan and training log gets a link your coach can send you. This is a sample athlete's week, exactly as you'd get it.
Every prescribed session, segment by segment — target watts, % of FTP, zone and cadence, with a power profile you can read at a glance. No guessing what "sweet spot" means today.
Sample athleteBonkproofSweet Spot 3×15
1h 11min · TSS ~82
| Segment | Duration | Watts | %FTP | Zone | Cadence |
|---|---|---|---|---|---|
| Warm-up | 10min | 170W | 66.7% | Z2 Endurance | 95 rpm |
| Activation | 2min | 200W | 78.4% | Z3 Tempo | 100 rpm |
| Sweet Spot 1 | 15min | 241W | 94.5% | Z4 Threshold | 90 rpm |
| Recovery | 5min | 130W | 51.0% | Z1 Recovery | 95 rpm |
| Sweet Spot 2 | 15min | 241W | 94.5% | Z4 Threshold | 90 rpm |
| Recovery | 5min | 130W | 51.0% | Z1 Recovery | 95 rpm |
| Sweet Spot 3 | 15min | 241W | 94.5% | Z4 Threshold | 88 rpm |
| Cool-down | 4min | 120W | 47.1% | Z1 Recovery | 85 rpm |
Coaching notes
Hold 240W through all three blocks — resist the urge to ride the first one harder because it feels easy. Cadence 88–92. If the third set drifts more than 10W under target, stop the session there and tell me; that is data, not failure.
BonkproofAlex's plan
Thu, Jun 4Z2 Endurance
65 min · 48 TSS
Recovery Spin
51 min · 32 TSS
Z2 Endurance
60 min · 45 TSS
Z2 aerobic top-up
60 min · 44 TSS
Lower-body
60 min
Z2 · 2 hours
120 min · 95 TSS
Long Z2 Endurance
120 min · 98 TSS
Long Z2 Outdoor
121 min · 95 TSS
Z2 Easy · 1hr
53 min · 42 TSS
AMLower-body
60 min
Easy Z2 tune-up
47 min · 38 TSS
AMZ2 + sprints
60 min · 58 TSS
Lower-body
64 min
Z2 Endurance
33 min · 24 TSS
Lower-body
46 min
2hr Endurance
131 min · 105 TSS
Lower-body strength
57 min
Threshold 4×8
68 min · 88 TSS
Z2 recovery
60 min · 40 TSS
Sweet Spot 3×15
71 min · 82 TSS
Easy spin
45 min · ~30 TSS
Endurance ride
3 hr · ~150 TSS
Lower-body strength
50 min
VO2 5×4
65 min · ~95 TSS
Sweet Spot 4×12
80 min · ~95 TSS
Z2 Endurance
90 min · ~65 TSS
Long ride
4 hr · ~190 TSS
Lower-body strength
50 min
Threshold 3×12
75 min · ~92 TSS
Z2 Endurance
65 min · 48 TSS
Recovery Spin
51 min · 32 TSS
Z2 Endurance
60 min · 45 TSS
Z2 aerobic top-up
60 min · 44 TSS
Lower-body
60 min
Z2 · 2 hours
120 min · 95 TSS
Long Z2 Endurance
120 min · 98 TSS
Long Z2 Outdoor
121 min · 95 TSS
Z2 Easy · 1hr
53 min · 42 TSS
AMLower-body
60 min
Easy Z2 tune-up
47 min · 38 TSS
AMZ2 + sprints
60 min · 58 TSS
Lower-body
64 min
Z2 Endurance
33 min · 24 TSS
Lower-body
46 min
Rest day
2hr Endurance
131 min · 105 TSS
Lower-body strength
57 min
Threshold 4×8
68 min · 88 TSS
Z2 recovery
60 min · 40 TSS
Sweet Spot 3×15
71 min · 82 TSS
Easy spin
45 min · ~30 TSS
Endurance ride
3 hr · ~150 TSS
Rest day
Lower-body strength
50 min
VO2 5×4
65 min · ~95 TSS
Rest day
Sweet Spot 4×12
80 min · ~95 TSS
Z2 Endurance
90 min · ~65 TSS
Long ride
4 hr · ~190 TSS
Rest day
Lower-body strength
50 min
Threshold 3×12
75 min · ~92 TSS
Bonkproof← Back to planWeek of 1 June
1–7 June 2026
The week in one line
Your biggest aerobic week since April, and the first one where the third interval looked like the first. That is the adaptation you have been chasing since the block started.
What you did
| Day | Session | Duration | TSS |
|---|---|---|---|
| Mon | Lower-body strength | 57 min | — |
| Tue | Threshold 4×8 | 68 min | 88 |
| Wed | Z2 recovery | 60 min | 40 |
| Thu | Sweet Spot 3×15 | 71 min | 82 |
| Fri | Easy spin (swapped from threshold) | 45 min | 30 |
| Sat | Endurance ride | 3 hr | 150 |
| Sun | Rest | — | — |
Week total: 390 TSS across 6 sessions — up 12% on last week, inside the ramp we agreed.
What it means
The sweet spot session is the story. Three blocks at 241W, and the power drop from the first to the third was 4W. Six weeks ago the same session gave up 19W by the third block. Same watts, less decay — you are holding sweet spot for longer before the aerobic system starts negotiating.
Heart rate agrees. Average HR on Thursday's blocks was 4bpm lower than the equivalent session on 30 April at the same power. Cardiac efficiency moving the right way.
You flagged Tuesday's threshold in Thursday's legs. That was the right call and the reason Friday changed. An 8 RPE on the third block of a sweet spot session, 48 hours after threshold, means you were absorbing rather than recovering.
What I changed
Friday's second threshold became an easy spin under 70% FTP, and Saturday's endurance ride went out to 3h to hold the week's load without stacking a third hard day. Net TSS unchanged. Net fatigue considerably lower.
Next week
The ramp holds. VO2 returns on Tuesday — first time in this block — and Saturday goes to 4h. That long ride is the one that matters for the Etape; everything else next week is there to let you arrive at Saturday fresh enough to do it properly.
Watch: if Tuesday's VO2 leaves you flat on Wednesday, tell me before Thursday rather than after. We have five weeks to the Etape and no reason to spend them tired.
BonkproofAlex's memory
Everything your coach remembers about you.
About you
Coach's notes
Alex responds well to volume and badly to density. Three hard days in a week is fine if they are spread; two hard days back-to-back reliably produces a flat third day and a 1–2 point RPE inflation on everything that follows.
Climbing is the limiter for the Etape, not sustained power on the flat — Ras Mumhan confirmed that. The block through June is weighted to long sub-threshold climbing efforts rather than raw FTP work.
Tends to under-report fatigue in the first half of a block and over-report it in the last week. Weight the RPE numbers accordingly.
What I remember
- Injuries14 Feb
Left ITB tightness after rides over 3h. Manageable with a foam-roll routine; flared badly in Feb 2026 after a jump in volume.
- Schedule3 Mar
Works late Tuesdays — evening sessions on Tuesday need to be under an hour or moved to the morning.
- Equipment21 Mar
Kickr Core indoors, Assioma pedals outdoors. Roughly 8W offset between them — outdoor numbers read low.
- Race results12 Apr
Ras Mumhan 2026, finished with the bunch. Reported dying on the final climb, not in the flat sections.
- Preferences2 May
Hates over-unders. Will do them, but tells me about it every single time.
- Life context19 May
Second child due September. Wants the Etape done and dusted before the training time disappears.
How it works
Tell us where you are
No forms. Bonkproof opens a conversation on Telegram and asks the right questions — FTP, weight, training days, goal event, current load. Takes 3 minutes. Feels like talking to a coach, not filling out a spreadsheet.
Train with purpose
Every workout comes as a precision-built table — segment by segment, watts and % FTP, total time and TSS. See every scheduled session on a live four-week calendar: the fortnight ahead, and the fortnight just ridden. No ambiguity. No guessing. Just execute.
Watch the calibration happen
Connect Strava and Bonkproof analyses every ride automatically. After each one it asks for your RPE and any context — legs, sleep, stress. Week over week, the model refines your real FTP estimate, catches fatigue before it becomes overtraining, and adjusts load accordingly.
Two weeks with your coach. On us.
14 days of full coaching in Telegram — no card needed to chat. Connecting Strava takes one of the connections Strava allows us, so we ask for a card before reserving yours. Still free until your trial ends, cancel anytime.
Start free in TelegramWhy Bonkproof
Not another generic training plan.
Conversational, not forms
Onboarding is a real conversation. The coach asks one thing at a time, learns your context, and remembers it all. No spreadsheets.
It never forgets
Injuries, schedule changes, equipment updates, race results — every detail is pinned to your profile the moment you mention it, and carried into every coaching conversation.
Strava auto-sync
Connect Strava and every ride is analysed automatically the moment you save it. Power data, TSS, effort distribution — no manual logging. And when a ride throws up something worth saying, you get a paste-ready coach insight for your Strava description.
A coach that reaches out
A Sunday evening plan for the week ahead, and a Monday recap with your full training log. A morning check-in when a planned session has no ride behind it. Follow-ups after big efforts, races, and niggles — the coach starts the conversation, not just you.
Rolling 4-week plan
Every scheduled session on a live calendar — interactive power charts, zone colours, TSS estimates — two weeks ahead of you, with completed weeks rolling up into training logs behind you.
Bike, gym and run
Multi-discipline scheduling — an AM Z2 ride with a PM gym session, or a run when travel takes the bike away. Sport-aware analysis with dedicated strength and run knowledge bases.
Lives in Telegram
No app to download. No dashboard to check. Your coach is in the same place as your messages — and it takes voice notes, photos, and documents, not just text.
Threads for everything
Run your coach in a Telegram group with topics enabled, and every topic becomes its own coaching thread — training in one, nutrition in another — each keeping its own context. No more scrolling past last week’s wattage talk to ask about saddle sores.
A voice that lands
One coach, in whatever register you actually listen to. Billy can take on Goggins-style intensity, Eddy Merckx’s terse craft or Bob Roll’s unhinged enthusiasm — switch it in /coach, and dial how hard he pushes while you are there, from supportive to relentless. Same training science underneath.
Meet your coach
His name is Coach Billy.
Committed. Personal. One-on-one. Coach Billy knows your goals, your history, and what you're chasing — and he believes you're capable of more than you think. His job is to drag the best out of you: close the gap to your stated goal, then keep pushing toward your ceiling.
Billy is the only coach here. What you change is how he sounds — /coach puts him in David Goggins' intensity, Eddy Merckx's terse craft or Bob Roll's unhinged enthusiasm. Same memory, same science underneath. Different voice in your ear.
Same session. Same science.
You rated Thursday's sweet spot an 8. Billy's call is already made — pick the voice he makes it in.
Coach Billy · his own voice
That tracks. 48 hours between threshold and sweet spot is a tight turnaround, and an 8 RPE on the third set tells me you're absorbing load rather than recovering from it yet.
Friday's threshold becomes an easy spin. Saturday goes out to 3h to hold the week's load. You lose nothing and you arrive at the weekend able to ride it properly.
The science
Calibration that gets smarter.
Weeks 1–4
Calibration
The AI sets workouts based on your initial FTP and watches how you respond. Where do you struggle? Where do you exceed expectations? Every ride refines the model.
Weeks 5–12
Progressive loading
Your athlete profile is now calibrated. The coach applies progressive overload tuned to your actual recovery rate — not a generic formula. Load increases at the pace you can absorb.
Ongoing
Continuous adaptation
Life changes. Stress, travel, illness, breakthroughs — the coach detects shifts in your response to load and adjusts before problems become injuries or plateaus.
FAQ
Common questions.
Do I need a power meter?
It's preferable but not essential. Bonkproof works best with power data — it enables precise calibration and TSS tracking. But if you don't have a power meter, the coach can still work with RPE, heart rate, and your subjective feedback. You'll get real coaching either way, though power data makes it significantly more effective.
Why Telegram?
Coaching is a conversation, and Telegram is the best messaging platform for it. No app to install, instant notifications, works on every device, and the rich formatting means your workouts look great on mobile. Your coach is right where your messages already are.
What happens after the free trial?
After 14 days, you'll need to subscribe to continue getting new workouts and coaching conversations. You'll still be able to view your history and profile. Chatting with your coach needs no card. Connecting Strava does: Strava caps how many athletes we can connect, so those connections are reserved for committed riders. The trial stays free either way and you can cancel anytime before it ends.
How is this different from TrainerRoad or Zwift plans?
Those platforms give you a fixed plan based on your FTP number. Bonkproof gives you a coach that adapts every week based on how you actually respond to training — your recovery, your limiters, your life. It's the difference between a spreadsheet and a conversation.
Can I connect Strava?
Yes — and you should. Once connected, every ride is automatically synced and analysed. The coach sees your power data, effort distribution, and training load without you having to report anything manually.
Is it only for cycling?
Cycling is the core, but the coach schedules and analyses strength sessions alongside your rides — and prescribes runs when travel takes the bike away. Gym sessions and runs sync from Strava and get analysed like everything else.
Pricing
“Amateur” and “Pro” are plan names, not rider categories. Both coach riders at any level — the difference is the AI model behind the coaching, not who it’s for.
Free
free trial
No card to chat. Card on file to connect Strava.
- —Every core feature unlocked
- —Coached by the Pro-tier AI
- —Strava auto-sync — subject to Strava capacity
- —Cancel anytime
Amateur Coach
Powered by advanced AI
- —Advanced AI coaching, day in, day out
- —Deep coaching memory — months of context
- —Weekly training logs + proactive check-ins
- —Rolling 4-week plan calendar
Pro Coach
Powered by the most intelligent AI available
- —Everything in Amateur
- —Powered by the most intelligent AI available
- —Deepest reasoning on the questions that demand it
- —Live web research — races, routes, gear
Stop following a plan.
Start working with a coach.
14 days free. Full access. No card to chat — just open Telegram and say hello.
Start free in Telegram