Train the fourth discipline.
Swim, bike and run get hours every week. The head, the thing that decides race day and the season, gets none. ILTY is how you train it: short conversations with an AI companion that pushes back, and one adjustment to take into tomorrow's session. Keep your watch and your Strava. This isn't another tracker.
7-day free trial. You chat before you pay.
Swim
2:30h
Bike
6:10h
Run
4:20h
Strength
1:00h
Mobility
0:40h
Head
0:00h
Every discipline gets hours. The one that decides race day gets none.
what the head does in training
Check the ones that are you.
About one in five triathletes screens at high risk for exercise addiction, and the risk climbs with race distance and weekly hours. One in five ultra-runners reports depression. Nobody trains for either. Here is what it looks like from the inside.
Sources: Youngman and Simpson, “Risk for Exercise Addiction: A Comparison of Triathletes Training for Sprint-, Olympic-, Half-Ironman-, and Ironman-Distance Triathlons,” Journal of Clinical Sport Psychology, 2014, 1,285 triathletes, about 20% at high risk. Prevalence, severity, and predictors of self-reported depression in ultra-distance runners, Injury, 2024, 265 athletes, 21.9% (30.8% of women, 16.2% of men). The overload line under “Before and after, every session” is from Kreher, “Diagnosis and prevention of overtraining syndrome: an opinion on education strategies,” Open Access Journal of Sports Medicine, 2016, summarising the POMS findings.
what ILTY does with it
Mental training, not another tracker.
Mr. Relentless for the excuses. The Stoic Advisor for what is actually yours to control. The Architect if you think in periodisation. All three remember what you said last week.
Before and after, every session.
You rate how you feel before and after every session, so you can see whether it’s working. In the overtraining research, fatigue, vigour and depression scores are what move most during an overload block. Worth knowing before your legs tell you.
Pushes back on the all-or-nothing.
Miss a session and the week is “ruined.” It asks what the plan’s job is, what’s yours, and what’s ego.
Ends with one adjustment.
Not a new plan. One thing for tomorrow’s session, and it’s still there tomorrow.
Race morning, in your pocket.
Box breathing and the physiological sigh are in the Toolkit. On iPhone, finished sessions can save to Apple Health as Mindful Minutes. Talk the catastrophes down the night before, start with one controllable focus.
what pushing back looks like
It asks for the split, not the story.
Artyom Sklyarov
Triathlete. Builds ILTY.
I track pace, power and HRV like you do. I built a pace calculator and an HRV app before I built this. The fourth discipline was the one I never trained.
Stoic AdvisorMissed my goal by six minutes. Everyone I follow had a PB. I’ve been scrolling the results page for an hour.
An hour of results did not change the time. What happened between 30k and the finish, specifically?
Went out too fast. Again. Legs were gone by 32.
Then it isn’t fitness. It’s the first 5k, and that one is yours. Next long run: the first 5k at conversational pace, and you bring me the split. Not the pace of the people you follow. The split.
Your next steps
[ ] Close the results tab tonight
[ ] Sunday long run: first 5k conversational. Note the split.
[ ] Check in Monday. I'll remember.
what it won't do
Three things, so you don't find out later.
- Replace your watch, your coach or your plan. No zones, no volume targets, no Strava or Garmin sync. It trains the part those can't.
- Diagnose. Persistent overtraining symptoms, disordered eating around race weight, and a low that outlasts a recovery week are medical, not motivational. See a sports physician.
- Replace a therapist. If running is the only thing holding something heavy in place, an injury will show you the gap. In crisis, call or text 988.
Conversations are stored on your device, not on our servers, and they are not used to train models.
week 38
The head is in every session.
Train the fourth discipline.
7-day free trial. Cancel anytime.