GFN GFN Coach
HYROX Plans Races Recommended by GFNSecure pilot
GFN Coach pilot

Want to Keep Training for Years?
Make Recovery Part of the Plan.

A strong training routine makes room for both effort and recovery. GFN Coach brings your training and recovery information together.

Train with purpose. Recover with awareness.
Build consistency for the years ahead.

Training + recovery

The approach behind GFN

Created by Dr. Vinod Nathaniel, a practicing surgeon and fitness expert with 25 years of experience, who has been running for the past 12 years.

Daily check-ins consider your reported sleep, resting heart rate and recent activity to provide readiness guidance for your next session.

Follow your plan, record how the activity felt and build a clearer picture of your training over time.

Readiness guidance supports training decisions; it isn’t medical clearance or a guarantee against injury or heart problems.

Sign in to your training space

Use your email and password. New athletes can create an account here.

Your plan. Your body’s signals. One clear decision.

FREE 60-SECOND SAFETY TOOL 🛡️ Exercise Safety & Readiness Check → Get a safer training recommendation before you run, lift or do HIIT. No login or payment required.
Privacy and Strava data

When an athlete connects Strava, GFN Coach collects recent activity summaries through Strava’s authorisation flow: activity name, sport, date, distance, duration, pace, heart rate and elevation. The data is shown only in that athlete’s private account and retained for up to 7 days. Consent can be withdrawn by disconnecting Strava and deleting stored data from Connections. For privacy support, contact fitnessgift@gmail.com.

Why GFN Coach is different ↗A coach-led plan, safer decisions and the story behind GFN.
Upcoming event

The Death Mile

View The Death Mile event
Diet & Step Count Plan

Coming soon

Coming soon — a diet and walking plan built for Indian homes. No gym or running needed.
GFN Coach · video guide

How can we help?

Choose a short video to learn how to use each part of your training app.

Your training day

Your morning readiness. Your activity afterwards.

Check readiness before you run. Come back afterwards to sync or log today’s activity and RPE.

Your daily log keeps your coaching personal. Record today’s exercise or run, yesterday’s total steps, plus heart rate, sleep score and stress whenever available—even if your watch or app has not synced. A quick manual entry is enough. These patterns let your coach monitor progress, spot fatigue early and make better adjustments. Consistency matters more than perfect data.
LOG YOUR RECOVERY BEFORE YOU START Before activity, record your sleep, resting HR and stress so GFN can guide your session safely and your coach can make the right adjustments. A sleep score below 60 or a resting HR 4+ bpm above your usual baseline for two consecutive days is a sign to pause hard training and review your plan.

Morning · Before training

Am I ready for today’s run?

Your readiness is compared with your own recent baseline. This is training guidance, not medical advice.

Synced data unavailable; enter manually
Safety check

Any selection pauses exercise recommendations and alerts the coach.

Yesterday’s activity is unknown until your record loads. Missing data is not a rest day.
Saved or synced steps, when available.

Use sleep hours and how you felt on waking instead. GFN will estimate your sleep signal, but cannot estimate resting HR without a wearable.

RPE × minutes = session load. A range such as 5–6 is rounded to its midpoint.
Talk-test guide: help choose your RPE
3–4 · Easy4–5 comfortable sentences.
5–6 · Steady3–4 sentences, but breathing is noticeably harder.
7 · Hard2–3 short sentences.
8–10 · Very hard to maximalOne to three words before needing a breath.

This shares today’s readiness score, activity recorded here or through a connected service, and planned-session status with your assigned GFN coach. Leave it unticked to keep this check-in private.

Enter sleep score, resting HR and session RPE to unlock submission.

After training · Separate activity log

How did the activity go?

Sync or log what you actually did today. This never changes your saved morning readiness score.

Today’s steps — No steps received yet today Today’s provider total, never yesterday’s check-in.

GFN Coach for Android

Your training space, one tap away.

Install the GFN Coach Android app for a focused, full-screen training experience on your phone.

First install: Android may display a safety message because this app is not downloaded from Google Play. Confirm that the app is GFN Coach and that you downloaded it from this page, then continue with the installation.

Download Android app
Daily feedback

Today’s Insight

Insights appear after today’s activity is synced or logged.

No activity yet

Check your readiness this morning, then sync or log today’s session before reviewing the analysis.

Workout history

Saved runs, rides and manual sessions.

Loading workouts…

Strava activity

Sync the latest completed activity before reviewing today’s insight.

What GFN Coach watches

A repeated rise in resting HR, pace falling at similar effort, missed sessions, pain, poor sleep, or unexplained HR behaviour guides a safer training adjustment and is not an automatic diagnosis.

Training record

Your activity calendar

Tap any date to review saved runs, rides and manual workouts.

Loading…

Select a date

Your saved activity will appear here.
Training trends

Your training, over time.

Use these signals to adjust training early—not to diagnose yourself from one session.

Loading your saved trends…

Race targets

Keep your goals current.

Set one final A-race, then add B or C races as stepping-stones. Athlete Pro protects the next priority race while continuing toward your final goal.

Add a race

Use A for your final goal, B for a key intermediate race and C for a training race.

Coach tools · preview

Race recommendations

Add a curated event for the GFN catalogue.

Four-week programme

Your next block.

Follow the progression, use the daily check-in for feedback, and flag any new pain or illness rather than trying to force sessions.

Loading your programme…

Your microcycle

Week ahead

Loading your dated coach sessions…

Your coaching

My coach plan

Your latest plan from GFN Coach appears here.

Loading your coach plan…
Connected accounts

Connections

Connect training services securely and control the data they share with GFN Coach.

Intervals.icu workouts

Connect once to bring Garmin data into GFN Coach through Intervals.icu and create structured workouts in your own calendar.

How to find your Athlete ID and API key

Use your own Intervals.icu account. Already connected and syncing? You do not need a new key.

If you use Garmin, first connect Garmin in Intervals.icu Settings and check that your watch data appears there.

  1. Open Settings

    Sign in at Intervals.icu Settings. Choose the Settings gear, then the Settings tab. If you do not have an account, create one on Intervals.icu first.

    Intervals.icu Settings screen with the Settings gear highlighted. Personal details are removed.
    1 · Settings gear → Settings tab

  2. Find Developer Settings

    Scroll near the bottom of Settings to Developer Settings. Copy your Athlete ID exactly as shown, including the leading i if present. This is not your email address. Use your own ID, not the example in this guide.

    Developer Settings showing the Athlete ID and API Key view control. The example account ID is removed.
    2 · Athlete ID and API Key are in Developer Settings

  3. View or generate your API key

    Choose (view) beside API Key. If you already have a key, copy that key. If no key exists, choose Generate, then copy it. Do not press Clear or generate a replacement merely to reconnect: replacing a key can stop other integrations that use the old one.

    Intervals.icu API Key dialog with the entire key field removed. Generate and Close controls are visible.
    3 · Keep this key private; the example key is fully removed

Back in GFN: paste your Athlete ID and key into the fields below, then choose Save connection details. Saving confirms storage, not a successful data sync. Check the save result before trying your available sync action.

Keep your key private. It grants access to your Intervals.icu data. Enter it only in GFN’s Personal API key field, never in chat, email or a screenshot. Use details from the same Intervals.icu account. If you believe a key was exposed, replace it in Intervals.icu and update the integrations that use it.

Connecting does not guarantee that every device metric is available. Provider permissions and data-sharing limits still apply. Review the Intervals.icu API terms before using a key.

Open Intervals.icu

Strava activity sync

Connect once to view recent completed runs and rides in this private GFN Coach account.

Checking Strava connection…
Compatible with Strava

Privacy and Strava data

GFN Coach uses Strava activity summaries to provide coaching. For long-term training analysis, it retains only date, sport, distance, duration, pace, heart rate, elevation and training-load metrics while the athlete’s account remains active. Detailed imported Strava data, including activity descriptions and technical detail, is removed within 7 days.

Select “Disconnect and delete Strava data” to withdraw consent. GFN Coach will remove imported Strava data and disconnect the account. For privacy or deletion help, contact fitnessgift@gmail.com.

Manual workout

Log a gym, studio or circuit session.

Use this for a workout that does not arrive from Strava. If you connected Strava, sync first and enter any extra details here.

Private coaching messages

Client–coach messaging

Each conversation is visible only to the individual client and coach.

Text messaging is active. Screenshot sharing and automatic notifications are not enabled yet.

Message your coach

Open this screen to load the conversation.

Coach overview

Coach dashboard

Start with the athletes who need you today. GFN adjustments remain separate from your published coaching plan.

Needs your attention
—

Reviewing current athlete signals…

Active clients
—

Loading athlete accounts…

This week
—

Planned-session completion

Today’s shared client activity

Only check-ins clients have chosen to share with you. Open one for the full record.

Loading shared check-ins…

Coach action queue

Unreviewed risk signals and athletes who have gone quiet.

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Reviewing athlete signals…

Today’s readiness

Latest available check-in per athlete.

—Loading

7-day plan adherence

Reported completion against planned sessions.

—Completed

Squad recovery pulse

Average of latest submitted recovery values.

—Readiness
Your workout tools

Interval builder

Build a watch-guided session with warm-up, repeating work and recovery, strides and cool-down.

01Warm-up

02Repeating sets

to

03Strides (optional)

to

04Cool-down

05Planned session total (optional)

km
Session total
—
Send to your Intervals.icu calendar
  1. Connect your own Intervals.icu account once from Connections.
  2. Check the workout details, then tap Create in Intervals.icu.
  3. Choose the planned date. It will appear in your Intervals calendar and sync to Garmin through your existing Intervals connection.
Set the workout details, then preview it.

Garmin: this is a structured workout file, not an activity or route. Do not import it through Garmin Connect. Connect the watch by USB and copy the downloaded FIT file into GARMIN/NewFiles; it will appear in Workouts after disconnecting. COROS: its file upload currently imports completed FIT/TCX activities, not future guided workouts. Use the preview as the prescription for now; direct COROS workout sync needs their partner integration.

Needs coach attention

Active schedules only. Completed days in India time. Drafts are suggestions; only Send delivers a message.

Admin tracking — last 100 reviewed flags
Client management

Clients

Open an athlete’s details, then turn coaching access on or off when appropriate.

All athlete accounts

Separate new sign-ups from paid clients who need action.

Loading clients…

Diet & Step Count clinical flags

Phase 1 safety flags are kept separate from Athlete Pro and HYROX records.

No diet-plan flags loaded.