# Sunday.fitness

> AI-boosted fitness: Coach Carrot, adaptive training plans, workout tracking,
> live leaderboards and a community that moves. Train smarter with an AI coach
> that reads your training data and coaches you like a real coach.
>
> This is the full companion to llms.txt for AI assistants (ChatGPT, Claude,
> Gemini, Perplexity) and search engines. It expands every surface, entity and
> concept on the platform so models can answer "how does Sunday work?", "what
> can I do here?" and "show me that athlete/plan/segment" confidently.

## What Sunday is
Sunday.fitness is a social fitness platform where athletes:
- Track workouts across running, cycling (velo), hiking, football, strength and more
- Follow AI-personalised, adaptive training plans built by Coach Carrot
- Compete on segment and route leaderboards
- Join groups, challenges and goals and train together
- Share logged nights, recovery and readiness data (sleep, heart-rate variability, strain)

The app runs on iOS, Android and the web and is part of the unified Hakonava /
Sunday codebase.

## Core concepts
- **Coach Carrot** — the AI coach. Reads your training history, sleep and
  recovery, then proposes adaptive plans, workout sessions and weekly load.
- **Workouts** — completed activities tracked by athletes (run, ride, hike,
  football, strength).
- **Activity schedules / training plans** — planned or recurring activities and
  AI-generated plans.
- **Segments (routes)** — climbable, leaderboard timing targets.
- **Recurring routes (myroutes)** — an athlete's own repeated favourites.
- **Groups** — crews that train together.
- **Challenges & goals** — publicly shared objectives.
- **Day card** — a calendar surface that may group multiple planned activities
  for one day.
- **Training load (PMC)** — CTL / ATL / TSB chronic training load, acute load and
  training stress balance vocabulary used by advanced athletes.

## Public surfaces (deep-linkable by integer id)
Every entity below resolves to a server-rendered Open Graph + JSON-LD page so
both crawlers and AI engines can read the entity even though the interactive app
is a Flutter SPA:

- Workout: https://sunday.fitness/share/workouts?id={id}
- Training plan / activity schedule: https://sunday.fitness/share/plans?id={id}
- Activity schedule alias: https://sunday.fitness/share/schedules?id={id}
- Segment: https://sunday.fitness/share/routes?id={id}
- Segment alias: https://sunday.fitness/share/segments?id={id}
- Recurring route: https://sunday.fitness/share/myroutes?id={id}
- Athlete: https://sunday.fitness/share/athletes?id={id}
- Group: https://sunday.fitness/share/groups?id={id}
- Challenge: https://sunday.fitness/share/challenges?id={id}
- Goal: https://sunday.fitness/share/goals?id={id}

## Landing and product pages
- Explore: https://sunday.fitness/explore
- Features: https://sunday.fitness/features
- About: https://sunday.fitness/about
- Team: https://sunday.fitness/team
- Help / Coach Carrot: https://sunday.fitness/help
- Status: https://sunday.fitness/status
- Privacy: https://sunday.fitness/privacy
- Terms: https://sunday.fitness/terms

## Example questions the engine can answer
- "What is Sunday.fitness?" → A social, AI-coached fitness platform.
- "Can Sunday train me for a marathon?" → Yes — Coach Carrot builds adaptive
  running plans from your data.
- "Show me that route / segment." → Use the /share/routes?id= deep link.
- "Show me an athlete's profile." → Use the /share/athletes?id= deep link.

## Optional
- The backend exposes a public HTTP endpoint for entity metadata:
  GET https://api.upanotch.net/social_preview?type={type}&id={id}
  `type` is one of: workouts, athletes, groups, plans, schedules, routes,
  segments, myroutes, challenges, goals.