AI workout plan: quick start or coach-style interview
Short answer
There are two ways to get an AI plan: the quick start takes about 10 questions and 2 minutes, and the coach-style interview has 7 sections, takes about 8 minutes and gives the most accurate plan. Either way, you see the plan before you save it, and when you first open the app, before you create an account.
Quick start or coach-style interview
Both lead to the same plan generator. The interview collects more detail: a deadline for your goal, recent lifts, rep range, favorite exercises, sleep and stress.
- Quick start, about 2 minutes: goal, training experience, days per week, workout length, place, split, up to 2 body parts to develop, what to avoid and recovery. If you train at home, there is a question about your equipment, and when you first open the app, one about your gender.
- Coach-style interview, 7 sections, about 8 minutes: about you, goal and motivation, history and weights, availability and equipment, body part priorities, preferences, and recovery and limitations. It gives the most accurate plan.
- You can stop the interview at any time; your progress is saved. At the end you check the "Here's what we understood" summary and can edit any section.
The limitations question isn't a diagnosis: the AI only picks exercises that work around the problem. If something hurts, see a physiotherapist.
Your plan when you first open the app
- Tap "Let's start" and choose "Quick start" or "Coach-style interview".
- Answer the questions.
- Pick the AI model and build your plan. In the quick start you do this on the "Trained in another app?" screen: paste your recent workouts and tap "Show my plan", or tap "Skip, I'm starting from scratch" right away. In the interview you pick the model below the summary and tap "Build my plan".
- Check the preview and tap "Save this plan".
- On the "Save your plan" screen, choose "Continue with Apple", "Continue with Google" or "Continue without an account".
Without an account, your plan and workouts stay on this phone only. You can create an account later in your Profile.
Another plan from the app
- On the Workout tab, next to "My Plans", tap "See All".
- Tap "+" and choose "Generate plan with AI".
- Choose "Quick start" or "Coach-style interview" and answer the questions.
- Pick the AI model and tap "Build my plan".
- Check the preview and tap "Save this plan". It becomes your active plan right away, unless another plan is in progress: then the new one waits in "My Plans".
If you did the interview when you first opened the app, it opens at the summary with your answers. From version 5.2 you start an AI plan from Workout › Plans › "Generate plan with AI".
The preview before you save
Your plan is created on SmartWorkout's servers, so you can close the app while you wait. The preview shows the plan's name, the number of days and workout length, sets per week for each body part, and "Why this plan": how your answers shaped it. For example, a priority body part gets the most sets and comes first in the workout, and with weaker recovery the plan starts with fewer sets.
- "Change answers" takes you back to the questions. A plan with different answers is another plan, so it costs credits.
- If the plan was made with the default Luna model, you can generate it again with a more thorough model below the preview. The card shows how many credits that costs.
- If generation fails, tap "Try again" or "Change answers". A failed plan doesn't use any credits.
What the AI puts in your plan
- One week of 1 to 7 workouts that the plan repeats for 1 to 16 weeks.
- Exercises from the SmartWorkout catalog, sets and reps, rest times and warm-up sets.
- Supersets only when you ask for them or want short workouts. Tempo also only when you ask for it.
- No RIR or RPE, no drop sets and no blocks. It's a starting plan that you build on yourself.
What's next for your plan
You can edit an AI plan in the plan builder like any other plan: add RIR, change exercises and sets, or write out the next weeks or blocks.
With Premium, you know what to do in your next workout: add a rep, add weight or stay at your current target.
What it costs
A plan with the default Luna model costs 10 AI credits. You get 50 starter credits once per account and once per phone, so your first plan doesn't need a subscription. Credits are only taken for a finished plan.
How much does an AI plan cost, and how do the models differ? →