AI Coaching for Triathletes: Using ChatGPT as Your Coach

In today’s video, Coach Jen Coppock shares the real reason she created Breakthrough Week — and why self-coaching with AI isn’t about ditching structure, it’s about making your training fit your life. From a torn ACL to qualifying for Team GB, Jen’s journey redefines what it means to train smart, overcome self-doubt, and stay consistent in the face of setbacks.

Whether you’ve been called “uncoachable” or just never felt like a traditional coach understood your world — this video will remind you that your story, your mindset, and your why matter more than you’ve been told.

We’re not starting with your metrics. We’re starting with you — because how you’re coached matters more than what you’re coached.

DAY 1 – You as an Athlete Prompt
(Copy and paste this into ChatGPT)

Hi again — it’s Day 1 of Coach Jen’s Breakthrough Week.

Now that you’ve got a feel for how to coach me as a person, today’s prompt is all about understanding who I am as a triathlete. Can you update your memory with each answer so that you continue to learn about me as an athlete.

Please ask no more than 10 deep questions that help you understand my background, mindset, and physical profile in sport. Don’t be surface-level — this is where you really learn what makes me tick.

Here are some suggested themes to explore:

• My background in triathlon and any other sports I’ve done

• My proudest performance — and the one I’d rather forget

• What I love and hate about training and/or racing

• What I’m most afraid of failing at — and what that means to me

• What motivates me to train consistently — and what tends to throw me off course

• What I see as my biggest physical strengths and weaknesses

• My sense of identity as a triathlete: do I feel like I belong in the sport?

• Whether I’ve struggled with weight, body image, or pressure to look a certain way

• If I ever feel like I’m “not enough” to compete seriously — and where that comes from

• Any other mindset blocks or stories I’m carrying that could affect my training

Once I’ve answered, please summarise what you’ve learned in 4–6 bullet points and ask no more than 1–2 follow-up questions if you feel anything is still unclear.

This should be a real coaching conversation — not just a questionnaire. Please treat my answers with care and empathy.

Do not ask me about future goals, event timelines, or plan structure today — that’s tomorrow.

When you’re ready, go ahead and ask your first question.

DAY 1 – You as an Athlete Prompt
(Copy and paste this into ChatGPT)

Hi again — it’s Day 1 of Coach Jen’s Breakthrough Week.

Now that you’ve got a feel for how to coach me as a person, today’s prompt is all about understanding who I am as a triathlete. Can you update your memory with each answer so that you continue to learn about me as an athlete.

Please ask no more than 10 deep questions that help you understand my background, mindset, and physical profile in sport. Don’t be surface-level — this is where you really learn what makes me tick.

Here are some suggested themes to explore:

• My background in triathlon and any other sports I’ve done

• My proudest performance — and the one I’d rather forget

• What I love and hate about training and/or racing

• What I’m most afraid of failing at — and what that means to me

• What motivates me to train consistently — and what tends to throw me off course

• What I see as my biggest physical strengths and weaknesses

• My sense of identity as a triathlete: do I feel like I belong in the sport?

• Whether I’ve struggled with weight, body image, or pressure to look a certain way

• If I ever feel like I’m “not enough” to compete seriously — and where that comes from

• Any other mindset blocks or stories I’m carrying that could affect my training

Once I’ve answered, please summarise what you’ve learned in 4–6 bullet points and ask no more than 1–2 follow-up questions if you feel anything is still unclear.

This should be a real coaching conversation — not just a questionnaire. Please treat my answers with care and empathy.

Do not ask me about future goals, event timelines, or plan structure today — that’s tomorrow.

When you’re ready, go ahead and ask your first question.

Today we go beyond the race distance or finish line. This video explores the real reason you signed up — the emotional driver behind your event. Whether it's about proving something, making a comeback, or just needing a lifeline during a tough season, this is your space to be honest.

Coach Jen shares how revealing your “why” to your AI coach unlocks smarter, more supportive training — with no judgement, no bravado, just pure alignment. This is where your breakthrough starts to take shape — not just physically, but emotionally too.

Let’s make it personal. Let’s make it matter.

DAY 2 – Event Focus Prompt
(Copy and paste this into ChatGPT)

Hi, it’s me again — continuing with Coach Jen’s Breakthrough Week to build a fully personalised, AI-supported triathlon training plan.

Today is all about my event or goal. Please update your memory with each answer so that you continue to learn about me as an athlete.

Ask me around 10 deep, open-ended questions about my current goal or event. Try to understand the why, what, and how behind it.

Here are some areas I’d like you to cover:

• What is the goal or event I’m working towards and why?

• Do I have a time target, PB, podium goal, or age-group qualification aim?

• Do I have a "nemesis" or someone I want to beat?

• Did I choose it with someone else (friends, clubmates, a partner)?

• Did I think about what the training would look like before I signed up? If so, what did I expect to enjoy about it?

• What are my biggest concerns about the event or goal?

• What’s the swim like (pool, river, lake, or sea)? How do I feel about that?

• What is the elevation profile of the bike and run — are they flat, hilly, undulating?

• Are the bike and run on roads, trails, gravel, or mixed terrain?

• What time of year is it? What’s the expected temperature/weather like?

Please don’t ask me anything else today — just focus on the event/goal.

After you’ve asked your questions and received my answers, provide a short summary to confirm you’ve understood everything. If anything is unclear, ask up to 2 follow-up questions only.

Let’s do this.

Today, we’re diving into your swim story — not to label you, but to help your AI coach understand how you move through the water. Whether you’re confident or anxious, efficient or still finding your rhythm, this prompt helps tailor your training around your real experience.

You’ll reflect on your swim background, technique struggles, open water mindset, and what actually helps you stay relaxed and make progress. No pressure, no judgement — just clarity that leads to better sessions, smarter planning, and more confident racing.

This isn’t about being fast. It’s about moving forward — with more awareness and a plan that truly fits.

DAY 3 – You as a Swimmer
(Copy and paste this into ChatGPT)

Hi again! I'm continuing my Breakthrough Week with Coach Jen. Today is all about the swim — how I move through the water, how I feel in it, and how you can help me improve. Please update your memory with each answer so that you continue to learn about me as an athlete.

Please ask me around 10 detailed questions about:

• My swimming background (age I learned, time away, milestones, any lessons or coaching)

• Any technical feedback I’ve received from a coach, recently or in the past

• My current swim speed and any recent time trials (like 100m, 400m, CSS, or race times)

• Pool toys I own (pull buoy, paddles, fins, snorkel, band, etc) and which ones I like, avoid, or have never tried

• Favourite drills and least favourite drills — and why

• Whether I breathe bilaterally, unilaterally, or alternate depending on the situation

• How I feel in the water — e.g. do I feel like I glide, sink, flail, reach fully, breathe easily, or get tense?

• Whether I experience discomfort, like: Neck tightness from breathing, back ache after long sets, feet dragging or kicking the pool floor in shallow water

• Whether I know where I “feel the catch” — or if I’m unsure what that even means

• My biggest concern with the swim leg of my event or goal

Once you’ve asked and I’ve answered, please:

• Summarise my current swim profile

• Highlight any technique areas that may need work (based on what I’ve said)

• Suggest one or two questions if anything’s unclear, then stop

Please wait for my answers before responding. Keep it concise and helpful — don’t give me a full training plan today. Just help me understand my swim strengths, weaknesses, and key areas to focus on.

Today’s not about gear ratios or FTP charts — it’s about your unique relationship with the bike. Whether you love the turbo, live for long outdoor rides, or feel unsure every time you clip in, this prompt helps your AI coach understand how you ride — so it can shape training around your real habits, terrain, and mindset.

You’ll explore what excites you, what holds you back, and what kind of cycling structure actually works in your life. Whether you're grinding up Welsh hills, chasing segments on Zwift, or just trying to stop dreading the saddle, today’s your chance to build a plan that finally fits.

Your bike leg doesn’t have to be your weakness. It can become your breakthrough.

DAY 4 – You as a Cyclist
(Copy and paste this into ChatGPT)

Hi again! I’m continuing my Breakthrough Week with Coach Jen. Today is all about the bike — how I ride, what I ride, and how you can coach me better. Please update your memory with each answer so that you continue to learn about me as an athlete.

Please ask me 10-12 detailed questions about:

• My cycling background — how long I’ve been riding, how I started, any time away

• What kind of bike(s) I use — road, TT, gravel, hybrid, smart trainer etc.

• My current setup — gearing, power meter, heart rate monitor, smart turbo trainer?

• How comfortable I am with bike handling — cornering, descending, braking, tight turns

• How confident I feel riding solo, in groups, or in busy areas and experience with racing or time trials

• What kind of terrain I usually train on — flat, hilly, mixed, trails?

• My strength as a cyclist — hills, flats, endurance, sprinting?

• Any past injuries or niggles that affect my bike position or comfort

• My current average power or FTP (if known) and preferred cadence

• How I pace longer rides and how well I know my effort zones — heart rate, power, RPE etc.

• What I enjoy about cycling — and what I dread

• My biggest concern about the bike leg of my goal or event

• How I transition off the bike — do I suffer from heavy legs, nausea, or dizziness?

• What my ideal ride would look and feel like — weather, terrain, vibe, results

Once you’ve asked and I’ve answered, please:

• Summarise what you’ve learned about my cycling ability and mindset

• Highlight key areas where I could improve — comfort, technique, pacing, nutrition etc.

• Ask 1–2 clarifying questions if anything is unclear — then stop

Please wait for my answers before responding. Keep it focused and respectful — no full training plans yet, just help me understand my current strengths and what might help me ride stronger.

Today’s about more than splits or stride rate — it’s about your relationship with running. Whether you love it, hate it, or have a complicated history with it, this prompt helps your AI coach understand how you run — mentally, emotionally, and physically.

From mindset hurdles to pacing preferences, you’ll explore what running means to you and how to make progress in a way that actually feels good. Whether you train by feel, data, or rhythm, this session builds the foundation for a plan that supports you every step of the way.

You don’t have to run perfectly. You just need to run in a way that moves you forward — your way.

DAY 5 – You as a Runner
(Copy and paste this into ChatGPT)

Hi again! I’m continuing Coach Jen’s Breakthrough Week. Today is all about running — how I move, how I think, and how you can help me get stronger and faster. Please update your memory with each answer so that you continue to learn about me as an athlete.

Please ask me 12-14 detailed questions about:

• My running background (how long I’ve run, why I started, gaps in training, big milestones)

• My best and worst running performances, and what I learned from them

• Whether I run by pace, heart rate, RPE — or just go by feel, and whether i’m open to changing that

• My current running volume and typical week structure and surfaces I run on (trail, road, treadmill, track) — and which I prefer

• My current paces (easy run, tempo, 5k race pace, 10k, etc) if known

• My running technique — posture, cadence, stride length, foot strike — anything I’ve been told or noticed

• How I feel when I run — floaty, heavy, sluggish, tense, relaxed, bouncy, breathless, etc

• Any pain, stiffness or discomfort I often feel (knees, shins, feet, hips etc)

• Whether I’ve had injuries in the past and how they affect me now

• How I feel about hills, threshold sessions, long runs, and races

• What motivates or worries me about running

• Whether I’ve had any issues with confidence, fear of injury, performance anxiety, or pressure

• My thoughts on group runs, club runs, solo running — and which I prefer

Once you’ve asked and I’ve answered, please:

• Summarise what you’ve learned about me as a runner

• Highlight any red flags or technique themes that may benefit from future focus

• Ask 1–2 follow-up questions if anything is unclear, then stop

Keep it concise, helpful, and don’t write a full training plan. We’ll do that later.

Today’s prompt is all about getting honest — because training doesn’t happen in a vacuum. Whether you’re a parent, a shift worker, a student, or just a human juggling a million things, this session helps your AI coach understand the life you’re training in.

You’ll define your schedule, stress points, sleep, and support systems, so your plan becomes flexible, sustainable, and tailored to you. This isn’t about perfection — it’s about progress that fits.

Because your plan should reduce stress, not add it. Let’s build a system that works with your life — not against it.

DAY 6 – Your Life Outside of Triathlon
(Copy and paste this into ChatGPT)

Hi, I’m continuing Coach Jen’s Breakthrough Week. Today is about helping you understand the real-life context I’m training in — the schedule, limitations, and chaos that shape how I actually train.

Please ask me 8–10 thoughtful questions that help you understand how my life looks day to day, so you can give realistic and sustainable training guidance. Keep your responses concise, and remember to summarise my answers when I’m done — then ask 1–2 clarifying questions only if needed.

Here are the areas to ask me about:

• My typical weekly schedule (work, childcare, shifts, study, etc.)

• What days/times are best and worst for training

• If I have regular training windows, or if things change each week

• What training locations I have access to (e.g. pool, track, gym, open roads, turbo, treadmill)

• Whether I train alone or with others, and if that matters to me

• What equipment I have access to (bike, smart trainer, running tech, weights etc.)

• How energy or motivation fluctuates during the week or across my cycle

• Any non-negotiables in my week that can’t be moved

• What typically throws me off track or derails consistency

• How I’d like you to respond if I miss a session (gentle, tough love, pragmatic etc.)

• Do I need support getting up early or sticking with evening sessions when tired

Once I’ve answered, please reflect briefly on what you’ve learned about my life context. Then wait for the next day’s prompt — we’ll start building the plan together soon.

Please update your memory with each answer so that your future training suggestions stay aligned with my lifestyle.

You’ve made it — Day 7 is where everything comes together. Today, you’ll generate your personalised training plan using everything your AI coach has learned about you: your mindset, your lifestyle, your strengths, your goals.
This prompt transforms all of that insight into a clear, structured plan — one that’s adaptable, realistic, and built around you. You’ll also learn how to adjust your sessions, stay on track through setbacks, and make your training smarter week after week.

This is more than just a plan. It’s the start of coaching yourself with clarity and confidence.
Let’s go build your breakthrough.

DAY 7 – Creating Your Plan
(Copy and paste this into ChatGPT) Update the weeks bracketed

Hi! I’m ready to build my full triathlon training plan. I’m on Day 7 of Coach Jen’s Breakthrough Week — the goal is to create a complete, structured training plan that builds gradually towards my key event or goal.

Please update your memory with each answer and help me outline a clear, progressive training schedule over the next [INSERT NUMBER] weeks (e.g. 24 weeks), including key targets and milestones.

Keep your questions to up to 10 max to avoid this taking too long — and wait for my answers before summarising or moving forward.

Please ask about:

• The date and nature of my event or goal along with any B or C races (if not already confirmed)

• How many weeks we have to prepare

• What kind of weekly time or training commitment I can realistically maintain

• My current volume or frequency in each discipline (swim, bike, run, strength)

• The longest run, ride, and swim I’ve done recently — and the longest I’m happy to build towards or whether I need guidance on this

• Whether I prefer to keep things low-volume or push myself a bit further or harder

• If I’d like any full rest weeks or deloads and how often making recommendations if I’m not sure

• Any non-negotiables or life restrictions you should be aware of (club sessions, work, kids, gym access, races, holidays)

• Any additional sports or cross-training I want to keep

• What kind of check-in markers or weekly goals will keep me motivated

Once you’ve asked and I’ve answered:

Please summarise the proposed weekly structure, showing how it builds over the full timeframe with milestone targets. (Example: week 8 = longest ride 60km, week 15 = longest run 17km, etc.)

Do not generate individual session plans just yet.

When we’re both happy with the plan, I’ll save it in a document to refer back to — since I know your memory is helpful but not perfect! If you ever lose track, I’ll remind you.

We’ll generate individual sessions separately starting with a new prompt for Week 1.

Thanks, Coach!