Flex is your AI-powered performance assistant. It helps you analyze athlete data, build training programs, create automations, and manage long-term plans — all through natural conversation.
Getting started
When you open Flex, you'll see a number of quick-start options:
Analyze — Review an athlete's training history and identify trends
Program — Build a multi-week training program from scratch
Plan — Create a long-term macrocycle with multiple training phases
Click any option to begin with a pre-filled prompt, or type your own request.
Using @mentions
The @mention system lets you reference specific athletes, groups, programs, blocks, and metrics in your requests. This gives Flex access to their data and allows you to take action directly.
How to use @mentions:
Type
@in your messageSelect an athlete, group, or other resource from the dropdown
Complete your request
Examples:
"Review training for @John Smith from the past 4 weeks"
"Schedule this program for @Varsity Football starting January 15th"
"Show me @Jane Doe's recent 1RM measurements"
Note: @mentions ensure Flex only accesses data for the athletes and resources you specify. This keeps responses focused and relevant.
What Flex can do
Analyze athlete performance
Query workout history, metrics, measurements, injuries, and notes for any @mentioned athlete. Flex can compute trends, rolling averages, load ratios (ACWR), z-scores, anomaly detection, cohort comparisons, and more.
Example prompts:
"Show me @John's workouts from last month"
"What are @Sarah's vertical jump trends over the past 90 days?"
"Are there any signs of overreaching for @Mike based on recent training?"
"Compare @Jane's squat numbers to the rest of @Women's Basketball"
"Flag any anomalies in @Tom's readiness scores this week"
Build training programs
Create complete multi-week programs with periodized structure, exercise selection, and progressive loading. Flex can apply metric-based individualized prescriptions like percentage of 1RM or body weight.
Example prompts:
"Build a 4-week corrective program for @Jane that addresses her lateral hip weakness and anterior knee pain. Focus on single-leg stability, glute activation, and eccentric quad work. Keep it to 2 days per week."
"Build a 6-week in-season program for @Varsity Baseball. We only have dumbbells, bands, and plyo boxes — no barbells. Focus on rotational power, shoulder durability, and lateral quickness. 3 days per week, sessions under 45 minutes."
Flex builds programs week by week, and you can request changes at any point. You can also provide feedback on specific days, blocks, or sets — Flex will make targeted adjustments without rewriting unrelated content.
Import a program from a file
Already have a program written up outside FYTT? Upload it and Flex will read it and build it into a real FYTT program instead of you re-entering everything by hand. From your training library, select From file (PDF/XLS) and upload a spreadsheet, PDF, or image — or just paste the program's text directly into a Flex conversation.
Flex builds the whole program in one pass, matching exercises to your library where it can and skipping over anything that isn't training content, like a 1RM chart or a percentage table. If a single file contains more than one distinct program, Flex asks which one you want rather than guessing or merging them together.
Accepted formats: Excel (.xls, .xlsx), CSV, PDF, and images (.png, .jpg).
Adjust scheduled workouts
Once training is on the calendar, Flex can scale it up or down for an athlete without you editing the underlying program template — useful for a quick, one-off change based on how an athlete is doing.
Example prompts:
"Reduce @Jane's workouts next week by 10%"
"Cut the volume on @Mike's squat sets today — he's reporting high soreness"
This only affects the athlete's already-scheduled workouts, not the reusable program they came from. Flex keeps adjustments conservative — it won't make a change larger than 20% unless you explicitly ask for it.
Build workout blocks
Create standalone workout blocks with exercises, sets, and reps — useful for warm-ups, accessory circuits, or anything you want to build without a full program.
Example prompts:
"Build a dynamic warm-up block for lower body days"
"Create a competition warm-up block with progressive loading to openers"
Create training plans
Plans are long-term macrocycles that contain multiple programs sequenced across phases. Use them to structure offseasons, competition prep, or annual training cycles.
Example prompts:
"Create a 16-week in-season plan for @Varsity Football starting August 18th. Phase 1 (weeks 1-3) should focus on strength maintenance during fall camp with 4 days per week. Phase 2 (weeks 4-14) drops to 2 days per week during the regular season — keep sessions under 30 minutes on Mondays and Wednesdays only. No training during Thanksgiving week or the week of October midterms. Week 15 is a bye week so bump back up to 3 days. Phase 3 (week 16) is a taper for playoffs. Prioritize injury prevention, posterior chain work, and recovery throughout."
"Create a 20-week marathon prep plan for @Sarah targeting the Chicago Marathon on October 11th. She's coming off a half marathon PR of 1:38 and wants to break 3:30. Weeks 1-6 should be base building at 30-40 miles per week. Weeks 7-14 ramp into peak training with tempo runs, intervals, and a long run building to 22 miles. Weeks 15-16 are the highest volume block. Weeks 17-20 taper down to race day. She's on vacation July 4th week — keep that to easy runs only. Include a tune-up half marathon around week 14 and a cutback week every 4th week."
Create automations
Automations let you build workflows that run automatically in response to events — no manual intervention required. Each automation starts with a trigger and can include actions, rule-based decisions, and AI-powered decisions.
Trigger types:
Responsive — Fires when an athlete's metric measurement changes (e.g., a readiness score is submitted)
Timed — Fires on a schedule: daily, weekly, or monthly at a specific time
Join team — Fires when a new athlete joins your team
Action types:
Start program — Enroll the athlete in a training program
Add to group — Add the athlete to one or more groups
Remove from group — Remove the athlete from one or more groups
Send survey — Send a readiness or wellness survey to the athlete
AI action — Give Flex a natural language instruction and it will execute it autonomously (e.g., "Analyze the athlete's last 2 weeks of training and email me a summary")
Decision types:
Rule-based decisions — Branch based on metric values, group membership, or percentile thresholds (e.g., "If readiness score < 6, route to recovery program")
AI-powered decisions — Let Flex evaluate athlete data and decide which route to take using natural language criteria (e.g., "Is this athlete showing signs of overreaching?")
Example prompts:
"Create an automation that sends a readiness survey every morning at 6 AM"
"Build an automation that assigns a recovery program when an athlete's readiness drops below 5"
"When a new athlete joins the team, analyze their profile and add them to the appropriate training group"
"Create an automation that checks weekly if any athlete is overreaching and emails me a report"
Automations can be activated or deactivated at any time, and Flex tracks every execution so you can review what happened and why.
Schedule programs
Once you've built a program, schedule it for athletes or groups using @mentions.
Example prompts:
"Schedule this program for @John starting next Monday"
"Enroll @Women's Basketball in this program starting February 1st at 6:00 AM"
Flex creates the enrollment and automatically generates workout sessions on each athlete's calendar.
Manage groups & notes
Flex can also handle roster organization and documentation without you leaving the conversation.
Example prompts:
"Create a group called Rehab and add @John and @Sarah to it"
"Remove @Mike from the JV group"
"Add a note on @Jane's profile: cleared for full contact as of today"
Save to your library
Save programs and blocks to your team library for reuse across athletes and seasons.
Example prompts:
"Save this program to my library"
"Add this block to the library as 'Competition Warm-Up'"
Tips for effective prompts
Be specific about structure:
"3 training days per week (Mon, Wed, Fri)"
"4 weeks of training"
"Focus on squat and deadlift"
Reference athletes and resources by @mention:
This ensures Flex pulls the right data and can schedule training directly
Iterate as you go:
Flex remembers your conversation context
Ask for changes to specific weeks, days, or exercises
Provide feedback on what you'd like adjusted
Start simple:
Begin with a clear goal, then refine as Flex builds
Privacy & data access
Flex only accesses data for athletes and groups you @mention. Your conversation history stays within your organization and is not used to train AI models.