I train, I compete, and yes, I have used (a) a human coach, (b) a spreadsheet, and (c) an AI coach, (more specifically HumanGO), in various shapes and forms over the years.
My training for a full Ironman was conducted using spreadsheets and partially with the guidance of a human coach. Also, full disclosure, I am a HumanGO ambassador. Not because I think, or I am a high-end performance athlete, but I think I was lucky I applied on the day they were short of their quota of middle-aged white guys. Jokes aside, I am a triathlete who has been participating in triathlons since 2016 and was already an active user of HumanGO. I am also an author of the book "From Zero to Ironman", available on Amazon. If you think AI coaching software may be for you, the links in this article include my affiliate code because I need more money for Ironman entries. Now that that's all out the way:
The answer to the question of the meaning of "Do I need an AI or a human coach?" is:
It depends....on
Hang on. What's an AI Coach?
Using HumanGO as the benchmark, it is an AI-driven training platform that analyses your fitness data — heart rate, pace, power, recovery, and spits out daily training plans.
Think of it like a coach in your pocket who can also adjust your program on the fly or hyper-personalised training. Instead of you figuring out whether today should be a long run, interval session, or recovery ride, HumanGO does it based on your performance, data history, and goals, including:
- Personalised training plans
- Advanced data analytics
- Adaptive training for progressive improvement
- Early warnings of fatigue or overtraining
- Inbuilt flexibility to your needs and availability
Why would anyone want an AI coach?
Why wouldn't you? AI is already creeping into every corner of our lives, think ChatGPT, why not your workout plans as well? Anyway, by 2030, according to Elon, you will be able to buy an Optimus AI robot, and then you can link it to your AI training coach and just get that to do the training for you, while you watch Netflix. For now, however, it's you and an AI telling you what to do.
Now you can have a coach available all year round.
But should you start with, or dump your human coach (or your spreadsheet plans) for an AI app?
Same same but different?
Typically, most coaches will follow 5 core process principles when training individuals:
- Gather inputs, including age, sex, weight, goals, available days, and current capabilities. Some coaches might send you a form, others might have a chat, and some might do both.
- Make magic happen, and out pops the training plan.
- Workouts are then magically uploaded to your Garmin or smartwatch every day.
- Completed workouts are automatically uploaded.
- Feedback, progress reports, and plans are updated. Rinse. Repeat.
Simple really. Well, not really!
A human coach might also have regular chats about progress, what's working, and what's not, and provide inspiration to do more. If you meet IRL, they can also correct technique, which is invaluable, and a good coach will hold you accountable. Often, their training groups will train together to inspire and support one another, and can be a little cult like at times, but the benefits are there.
But:
Not all coaches are born equal, and quality will vary. They are generally as good as their past achievements, coaching style, and can be niche. For example, you wouldn't go to a running coach to learn how to swim faster or further. Coaches are generally engaged for a specific event or timeframe, and can be a great investment, especially the good ones, but the costs add up over the year.
Five important distinctions
- The human element, or lack thereof.
- Consistency, over time.
- Cost.
- Tech savviness requirements
- Your personality (Could be a blessing or a curse)
HumanGO is always "on", dynamically updating programs based on workouts, performances, and large amounts of data, whereas a human coach is more "static" and relies on their experience and agreed-upon times to connect, but at least you can talk to them.
Humans take time-outs, holidays, and days off. AI never sleeps unless the batteries die or the power goes out. So, you potentially trade off a more personalised and hands-on approach for less cost, consistency and access over a longer period.
Pros of an AI Coach
- HumanGO reacts immediately to workouts. Smash your interval, and it will adjust tomorrow's. Struggle, and it might give you more recovery time. Miss a day, and there is no judgment; it just adjusts the others. Coaches need sleep, can be uncontactable at times, get sick, or forget. HumanGO doesn’t. Your plan is updated instantly.
- Humango is cheaper, a lot cheaper in my experience, so you can use it for longer, even the whole year.
- Easier to part ways, no awkward conversations, as you do build relationships with your coach.
- HumanGO sees numbers, all the numbers, night and day. No gut feel.
Cons of an AI Coach
- The physical. Human coaches inspire and keep you accountable. Easier to miss an AI session as there is no judgement, just adjusted workouts. Little skin in the game commitment, or cost-wise. The human element and motivator is missing.
- AI coaches require setup and screentime, and the platform could be confusing to some less tech-savvy users.
- AI doesn’t know when your knees ache, when you have a deadline at work, or when you’re stressed because your teenager just borrowed the car and reversed into a fence.
- While it adapts, it’s still built on algorithms that are designed for the average athlete. If you’ve got special needs, injuries, or health conditions, it may not be tailored enough.
So, in my view, there are 2 types of people:
- Those who use an AI coach all the time.
- Those who don't use an AI coach, yet, when not engaged with their human coach.
When an AI Coach is right for you?
- You’re self-motivated, but just need some structure.
- You want reduced cost.
- You’re already using a Garmin or similar smartwatch and love data.
- You’re generally healthy and injury-free.
- You want a “no excuses” plan that adapts automatically.
- You are somewhat tech-savvy. You will need to navigate an app.
- You may be an introvert. Don't judge me. One less human to deal with. Coaches are nice people. Just saying.
When an AI coach might not be right for you.
- You have a history of injuries or medical issues that require personalised oversight and management.
- You struggle with listening to your body (because AI won’t say “mate, take a week off”).
- You prefer human accountability and feedback (someone checking in on your effort, mindset, or excuses). You may be an extrovert, getting energy from others.
- You’re training for something highly specific (e.g., Ironman in brutal heat, adventure races with odd demands) where a cookie-cutter program might not always fit or understand the nuances.
The verdict is...
HumanGO is a great everyday tool if you want structured, adaptive training at a reduced cost all year round. Especially if you’re the type who loves data and consistency. I would recommend it.
The sweet spot? Use HumanGO as your base, but don’t switch off your brain. Think of it as your digital coach, always there, but you’re still the head coach. Use it for consistency, but layer in your own awareness. If your knees are sore, skip the session. If you’re stressed, swap intervals for a walk. AI can guide you, but only you know when to push and when to back off.
On the other hand, If you're the type who wants and needs human interaction, motivation, support, or to improve technique, or are maybe training for a very specific event, then a human coach might be best for you. If you do need technique improvement, then a human coach rather than YouTube videos is worth the hard-earned cash.
So, IMO, it really does depend on YOU and what you want to achieve. For example, my partner needs encouragement and human interaction, and she doesn't like letting people down so a human coach suits her better. I on the other hand am more like, "don't bug me", so an AI coach is perfect. Yes I might miss a few sessions, but it self adjusts, right.
Why I like HumanGO:
Other than for the free technical t-shirt and hoodie I got:
- I can enter specific events and even upload their course profiles, and label them as primary or secondary races, and HumanGO just works it out.
- I can lie in bed at 8pm or 11pm and go through and adjust my plan, check my progress, and move workouts around in real time, on my time.
- I can check progress and get instant feedback on how my workout went and how prepared I am for the said event.
- I can choose the level or training, from finishing the event through to trying to win, and HumanGO will adjust my plan accordingly.
- I can adjust the feedback loop from a hard-core sergeant major to a softer and more gentle mode as I feel fit. I like the sergeant major for some reason, as he raves on about my efforts, both good and bad.
- It knows when I am fatigued and can adjust or recommend accordingly ensuring I have recovery time in an ordered and optimal way.
You can read more on HumanGO here.
I am currently training for the T100 in the Gold Coast in March 26, so that will be a great test and a post update with all the facts and figures.