STAS
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Training rules

Training rules tell STAS what a realistic plan has to respect: when you can train, when you need to rest, how much load you can handle, and which constraints should shape each week.

You can add rules in your STAS profile. STAS includes them in the training context it prepares for ChatGPT and Claude, so your AI coach can use them when building or adjusting your plan.

What they are

Rules explain how training fits into your real life.

Standing instructions, not workouts

Rules are not individual sessions. They are the boundaries every plan needs to work within.

For example: no training on Fridays; strength only on Tuesdays; long sessions on weekends; no more than one hard workout per day.

One of STAS’s core principles

Keep important context out of the chat thread

STAS stores your profile, goals and rules as a separate context layer, outside ordinary chat messages. This gives the AI a cleaner starting point: it does not have to infer your constraints from old conversations or scattered comments.

That is more reliable than explaining the same background again and again. Chat messages are easy to miss or lose over time; saved context stays available across conversations and becomes part of the basis for every plan.

What rules can cover

Rules depend on your schedule, your recovery needs and the way you train. Most of them are about availability, load and practical limits.

Common examples

Rules often include:

  • available training days and time windows;
  • fixed rest or recovery days;
  • health or injury-related limits the plan should respect;
  • workout types you prefer or want to avoid;
  • load boundaries, such as a maximum weekly volume or no more than one hard session per day;
  • practical constraints: travel, climate, group runs, gym access or work schedule.

Why they matter

A good plan is one you can actually follow.

A plan that fits your life

Even a plan that looks perfect on paper is not useful if it ignores your schedule and constraints. Rules stop the AI from suggesting training that does not fit your reality.

If the AI knows you have three available training days and one fixed rest day, it can build the week around that — instead of assuming an ideal training week that does not exist.

Where to add them

Rules are part of your STAS profile. You can add them manually or set them through AI.

Two ways to add rules

Open your profile on stas.run and fill in the “Rules” card. Add each condition separately so every rule stays clear and easy to use.

“Remember that I do not train on Fridays.”

You can also set rules through AI in chat. STAS will show you exactly what it plans to save and will update your rules only after your confirmation.

How rules reach the AI

Rules are part of the full STAS summary shared with ChatGPT and Claude.

Rules inside the full context

When you ask the AI to refresh your data, review your training or build a plan, it sees your rules alongside your profile, goals and current condition. It should then follow those rules in every new plan.

If a plan or edit breaks one of your rules, the AI should catch it and suggest an option that fits your constraints.

Limits

Rules make your plan more realistic, but they do not replace judgment.

Important boundaries

  • Rules are your training preferences and constraints, not medical advice. If you are injured or ill, medical decisions belong to a qualified professional.
  • The rules section has a length limit, so keep each rule short and practical.
  • The AI should follow your rules, but you should still review the proposed plan yourself.
  • If you keep breaking the same rule, the rule may no longer match your life and should probably be updated.
  • Rules do not define your goals. They describe how you can train toward them.

Rules are not the plan

Rules set the boundaries. The weekly plan is built separately, using those rules as part of the context.

FAQ

Short answers about training rules in STAS.

How are rules different from a plan?

Rules are stable constraints: available days, rest days, limits and preferences. A plan is the actual set of workouts for the week. Rules define the conditions the plan must respect; the plan defines what you will do.

Do I have to fill in rules?

No. But without rules, the AI may suggest workouts that do not fit your schedule, recovery needs or other limits. Even two or three basic rules can make the plan much more useful.

Can the AI change my rules by itself?

The AI can prepare a change and show it to you, but STAS saves rules only after you confirm them.

What belongs in rules, and what belongs in the profile?

The profile is for stable information about you: height, weight, heart-rate anchors, results and background. Rules are for training conditions: available days, rest, limits and preferences. Profile is who you are; rules are how you train.

What if I break a rule?

That is not automatically a problem. Life happens. But if the same rule keeps failing, it may no longer match your reality and should probably be updated.

Are rules visible outside the chat?

Yes. Rules are part of your STAS profile. You can edit them there, and they are passed into the chat as part of the full training context.

What to read next

Rules work best together with your profile, goals and strategy.

Related pages

Training rules

Add your available days, rest needs and training limits — so your plan fits your life, not an abstract perfect week.

Open profile