FORMA
Coached by Luis. Powered by AI.
You train with Luis del Águila. AI ensures every session follows his exact methodology, every workout gets deep analysis, and every recommendation stays true to his coaching philosophy.
The problem with AI coaching
Most AI training tools generate plans from generic knowledge.
FORMA is different. Luis is your coach — AI ensures his methodology is applied with precision across every session, every plan, every analysis. His philosophy, zone systems, periodization, recovery protocols, and coaching style, always consistent. AI reasons against his exact words so every session stays true to his coaching, not textbook defaults.
Philosophy
Core training principles, pillars, and beliefs that guide every decision.
Sport Methodology
Zone systems, session types, interval structures, key metrics per sport.
Periodization
Season structure, block types, taper philosophy, load progression rules.
Testing Protocols
Performance tests per sport, frequency, how zones are set from results.
Recovery
Recovery markers, sleep requirements, deload triggers, adaptation windows.
Nutrition
Training nutrition, race-day fueling, hydration protocols by effort type.
Injury Management
Return-to-training protocols, load reduction, red flags for escalation.
Race Protocols
Sprint to Ironman — taper timing, race-week structure, pacing strategy.
Communication Style
Luis's tone, vocabulary, how he motivates — AI mirrors his coaching voice in every session briefing.
9 methodology categories — each built from Luis's years of coaching experience. Every session, every analysis references his exact philosophy. Not textbook coaching — Luis's coaching.
The AI engine
360° context feeds every decision
Luis's coaching methodology, your wellness data, training load, competition calendar, injuries — everything flows into the AI engine. AI helps Luis coach you with precision and gives you deep insight into every session.
Data flowing in
Insights flowing out
See it in action
Every session tells a story
From weekly planning with AI-crafted sessions to deep post-workout analysis that checks every rep against your methodology.
Threshold Run — 8km
50min
"Today we push your lactate threshold — you responded well to last week's tempo block. Keep HR under control."
AI-crafted sessions
Every session is generated by AI reasoning against your methodology — zone models, periodization phase, recent load, and wellness status.
Sport-specific structure
Run intervals, swim CSS sets, bike power zones, strength circuits — each sport has purpose-built session cards.
Coach insight in every card
The AI writes in your voice: "Today we push your LT" — not generic placeholder text.
Session intelligence
Every workout analysed against Luis's standards
Not generic "great job!" feedback. AI compares actual execution to planned prescription — using Luis's specific training constraints and quality markers.
Plan vs Actual
Luis defined "cardiac drift ≤5 bpm across the tempo block" in his running methodology. AI knows this constraint and flags the +11 bpm drift as the key finding — not a generic HR warning.
What FORMA checks
Compliance Scoring
Did the session deliver the intended physiological stimulus — not just 'was it completed'.
Pattern Detection
HR drift trends, positive splitting, cadence fade, decoupling — tracked across sessions.
Fatigue Signals
Performance drop-off across intervals reveals current load status before you feel it.
Methodology Alignment
AI checks if the session delivered what the coach intended, referencing the exact methodology doc.
Environmental Context
Heat, altitude, wind — AI factors conditions into performance assessment before flagging concerns.
Actionable Recommendations
One thing for the athlete, one for the coach. Specific, not generic motivation.
Built for athletes
Your coach's methodology, at AI scale
Train to your coach's exact standard
Every session AI-crafted using your coach's methodology: their zone models, periodization approach, and quality markers. Not a generic plan.
AI in your coach's voice
Session briefings and insights written in your coach's tone and vocabulary. You hear your coach, not a robot.
Deep post-workout analysis
Execution vs plan on every metric. AI flags what matters: cardiac drift, pacing patterns, compliance against your coach's standards.
Pattern detection over time
HR drift trends, positive splitting, recovery signals — AI tracks them across sessions, not just one workout.
Multi-sport native
Swim, bike, run, strength, brick sessions. Each sport with its own zone system, session structures, and key metrics.
Automatic activity sync
Connect Strava and your data flows in automatically. Activities match to planned sessions. No manual uploads.
Luis's methodology, encoded
15 steps to capture Luis's coaching DNA
Luis's training philosophy was captured through structured questions, real coaching scenarios, and methodology refinement. This foundation guides every AI decision — his exact standards, not generic sports science.
"Your athlete has an A-race marathon in 14 weeks. They've been averaging 45km/week for 6 months. They just recovered from a mild calf strain 2 weeks ago. How do you approach the first 4 weeks?"
Luis's response reveals how he handles load management, injury return protocols, race-specific periodization, and athlete communication. AI uses this to understand Luis's approach in similar situations — methodology depth that generic AI tools simply don't have.
Multi-sport native
Purpose-built for every discipline
Each sport has its own session structures, zone models, key metrics, and methodology sections. Not one-size-fits-all templates.
Swim
- CSS-based zones
- Sets & reps structure
- SWOLF tracking
- Pool vs open water
- Stroke rate & DPS
- Equipment (fins, paddles, buoy)
Run
- Pace & HR zones
- Interval structures
- Cadence targets
- Terrain (road, trail, track)
- HR drift constraints
- Cardiac decoupling
Bike
- FTP-based power zones
- Normalized power / IF
- Aero time targets
- Indoor vs outdoor
- Cadence programming
- Nutrition plans
Strength
- Sets / reps / tempo
- RPE guidance
- Movement patterns
- Isometric vs dynamic
- Session sequencing
- Sport-specific focus
Plus brick sessions — combined bike + run with transition notes for triathlon-specific training.
Activity sync
Strava keeps your sessions in sync
Connect Strava and your completed workouts flow back to FORMA automatically — GPS, heart rate, power, and cadence included. No manual uploads.
Runs, rides, swims — GPS, HR, power, cadence
Activities are matched to planned sessions by date, sport, and duration. HR, pace, and power data feed directly into AI analysis.
Indoor training
Hop on the bike. The platform does the rest.
Your session structure loads automatically. ERG mode controls resistance. HR and power stream live. When you finish, the ride is in your calendar and on Strava.
Power
243
tgt: 245W
Heart Rate
152
bpm · Z4
Cadence
88
tgt: 90+ rpm
Time
24:16
05:44 left
ERG mode — just pedal
The trainer resistance adjusts automatically every second to hit the exact target wattage. No shifting. No guessing. You focus on execution, the trainer handles the rest.
Trainer + HR band, both connected
Connect your turbo trainer and heart rate band simultaneously via Web Bluetooth. Power, cadence, speed, and HR stream live into the session — no extra apps, no Ant+ dongles.
Saved to calendar & Strava automatically
Hit Save & End and the ride is logged in your FORMA training calendar and uploaded to Strava in one step. Planned vs actual analysis is ready immediately.
Indoor running works the same way — connect a treadmill speed sensor and HR band via Bluetooth and follow the pace targets live on screen.