After every training record is uploaded, Hsu Kuo Feng's 20 years of training logic reads your data and your reported effort, then tells you how to train next.
Scientific coaching judgment comes from these three things
20 years
Coach Hsu Kuo Feng's 20 years of training logic
All feedback comes from the same KFCS training methodology — one complete judgment logic, not opinions generated on the spot.
300,000 words
300,000 words of real coaching feedback
The feedback Hsu Kuo Feng wrote to athletes one message at a time — the nourishment of this system.
10 years
10 years of training data
The actual training records accumulated on RQ — the basis of its judgment.
What happens after you finish a run
1
Training records sync to RQ RunningQuotient
After a record is uploaded, fill in a training note and pick an effort level, and the feedback arrives.
2
Get your feedback
It reads three things together: this session's data, your own reported effort, and where you are in your training cycle.
3
Know how to train tomorrow
It gives you today's and tomorrow's workouts based on your current condition.
Once a day, day after day. That's the difference between having a coach and not.
What the feedback looks like
This is not "nice work today, keep it up".
Case 1
What you mentioned before, it still remembers — and keeps tracking.
1What data it read
2How it weighed the effort you reported
3What next step it gives you
Case 2
Felt exhausted, but data looks fine
You wrote:
"RPE 4, legs feel heavy, but pace was OK. Intervals planned for tomorrow."
Hsu Kuo Feng x AI Coach:
👉 Won't let you push through blindly, but won't always be conservative either.
Case 3
Warning signs appeared during training
You wrote:
"Outer knee started feeling tight after today's run, but I've been wanting to increase mileage recently."
Hsu Kuo Feng x AI Coach:
👉 Protect first, maintain sustainability, then talk about performance.
Case 4
Following the plan but no progress and feeling numb
You wrote:
"Training didn't feel particularly hard or easy, but after 6 weeks my pace is stuck and I'm losing motivation."
Hsu Kuo Feng x AI Coach:
👉 Hsu Kuo Feng x AI doesn't tell you to push harder — it helps you push in the right places.
Every time you finish a session, you get one of these.
Today's workoutTomorrow's workout, planned the night before
Follow a complete plan
12 Complete KFCS Training Plans Across 4 Distances x 3 Volumes
4 distances (5K, 10K, half and full marathon) × 3 volumes (low, medium, high). Every plan comes with session explanations plus warm-up, cool-down and strength-training videos. When you want to follow a plan, pick one and start.
Target Distance
Training Volume
Low Volume Description
Medium Volume Description
High Volume Description
📋
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Training Plan Weekly Overview
WeekMonTueWedThuFriSatSun
W1OthersIntervalRunningJogIntervalRunningTempo Run
W2RunningIntervalRunningJogIntervalRunningTempo Run
W3RunningIntervalRunningJogIntervalRunningTempo Run
W4RunningIntervalRunningJogIntervalRunningTempo Run
W5RunningIntervalOthersJogIntervalOthersRacing
JogTempo RunIntervalLSDFartlekRacing
Detailed workout content is only visible after purchase — the above is a structural overview
Training Plan Weekly Overview
WeekMonTueWedThuFriSatSun
W1OthersIntervalRunningJogIntervalRunningTempo Run
W2RunningIntervalRunningJogIntervalRunningTempo Run
W3RunningIntervalRunningJogIntervalRunningTempo Run
W4RunningIntervalRunningJogIntervalRunningTempo Run
W5RunningIntervalOthersJogIntervalOthersRacing
JogTempo RunIntervalLSDFartlekRacing
Detailed workout content is only visible after purchase — the above is a structural overview
Training Plan Weekly Overview
WeekMonTueWedThuFriSatSun
W1OthersIntervalRunningJogIntervalOthersTempo Run
W2RunningIntervalRunningJogIntervalOthersTempo Run
W3RunningIntervalRunningJogIntervalOthersTempo Run
W4RunningIntervalRunningJogIntervalRunningTempo Run
W5RunningIntervalOthersJogIntervalOthersRacing
JogTempo RunIntervalLSDFartlekRacing
Detailed workout content is only visible after purchase — the above is a structural overview
Training Plan Weekly Overview
WeekMonTueWedThuFriSatSun
W1OthersIntervalRunningJogIntervalJogTempo Run
W2OthersIntervalRunningJogIntervalJogTempo Run
W3OthersIntervalRunningJogIntervalJogTempo Run
W4OthersIntervalRunningJogIntervalJogTempo Run
W5OthersIntervalRunningJogIntervalJogRacing
W6OthersIntervalRunningJogFartlekJogTempo Run
W7OthersIntervalRunningJogFartlekJogTempo Run
W8OthersIntervalRunningJogFartlekJogTempo Run
W9OthersIntervalRunningJogFartlekJogTempo Run
W10OthersIntervalRunningJogFartlekJogRacing
JogTempo RunIntervalLSDFartlekRacing
Detailed workout content is only visible after purchase — the above is a structural overview
Training Plan Weekly Overview
WeekMonTueWedThuFriSatSun
W1OthersIntervalRunningJogIntervalJogTempo Run
W2OthersIntervalRunningJogIntervalJogTempo Run
W3OthersIntervalRunningJogIntervalJogTempo Run
W4OthersIntervalRunningJogIntervalJogTempo Run
W5OthersIntervalRunningJogIntervalJogRacing
W6OthersIntervalRunningJogFartlekJogTempo Run
W7OthersIntervalRunningJogFartlekJogTempo Run
W8OthersIntervalRunningJogFartlekJogTempo Run
W9OthersIntervalRunningJogFartlekJogTempo Run
W10OthersIntervalRunningJogFartlekJogRacing
JogTempo RunIntervalLSDFartlekRacing
Detailed workout content is only visible after purchase — the above is a structural overview
Training Plan Weekly Overview
WeekMonTueWedThuFriSatSun
W1OthersIntervalRunningJogIntervalJogTempo Run
W2OthersIntervalRunningJogIntervalJogTempo Run
W3OthersIntervalRunningJogIntervalJogTempo Run
W4OthersIntervalRunningJogIntervalJogTempo Run
W5OthersIntervalRunningJogIntervalJogRacing
W6OthersIntervalRunningJogFartlekJogTempo Run
W7OthersIntervalRunningJogFartlekJogTempo Run
W8OthersIntervalRunningJogFartlekJogTempo Run
W9OthersIntervalRunningJogFartlekJogTempo Run
W10OthersIntervalRunningJogFartlekJogRacing
JogTempo RunIntervalLSDFartlekRacing
Detailed workout content is only visible after purchase — the above is a structural overview
Training Plan Weekly Overview
WeekMonTueWedThuFriSatSun
W1OthersJogRunningJogRunningJogJog
W2OthersJogRunningJogRunningFartlekJog
W3OthersFartlekRunningJogRunningJogTempo Run
W4OthersJogRunningJogOthersJogRacing
W5OthersIntervalRunningJogRunningIntervalJog
W6OthersIntervalRunningJogRunningIntervalJog
W7OthersIntervalRunningJogRunningIntervalJog
W8OthersIntervalRunningJogOthersJogRacing
W9OthersFartlekRunningFartlekRunningOthersTempo Run
W10OthersFartlekRunningFartlekRunningOthersTempo Run
W11OthersFartlekRunningFartlekRunningOthersTempo Run
W12OthersJogOthersTempo RunTempo RunOthersRacing
JogTempo RunIntervalLSDFartlekRacing
Detailed workout content is only visible after purchase — the above is a structural overview
Training Plan Weekly Overview
WeekMonTueWedThuFriSatSun
W1OthersJogRunningJogRunningFartlekLSD
W2OthersFartlekRunningLSDRunningFartlekLSD
W3OthersFartlekRunningLSDRunningJogTempo Run
W4OthersJogRunningJogOthersJogRacing
W5OthersIntervalRunningLSDRunningIntervalLSD
W6OthersIntervalRunningLSDRunningIntervalJog
W7OthersIntervalRunningLSDRunningIntervalLSD
W8OthersIntervalRunningJogOthersJogRacing
W9OthersFartlekRunningFartlekRunningOthersTempo Run
W10OthersFartlekRunningFartlekRunningOthersTempo Run
W11OthersFartlekRunningFartlekRunningOthersTempo Run
Detailed workout content is only visible after purchase — the above is a structural overview
Every plan, every session includes:
A last-minute session
Hsu Kuo Feng x AI - Single Workout Generator
You choose the workout structure and set your run level and training index — then generate a single running workout that follows Hsu Kuo Feng's coaching logic.
Pick a workout structure and training index yourself, and generate a single session that follows Hsu Kuo Feng's training logic. Need to swap in a session on short notice? No math required.
You will get:
A single running workout generated from the workout structure, run level, and training index you choose
Complete heart rate zones (BPM), paces, and segment breakdown
Workout logic aligned with Hsu Kuo Feng's 20 years of training logic and the KFCS Running Power Training System
When you get stuck, you do not have to guess alone
You are in the same group as other runners using Hsu Kuo Feng x AI. If you cannot parse today's feedback, want to adjust a workout, or have questions about how the system works, discuss it here and see what other runners ask too.
Couldn't I just ask a general AI (ChatGPT, Gemini, Claude)?
General AI tools are not coaches. They answer what you ask — so you first have to know how to be your own coach to ask the right question.
ChatGPT / Gemini (General AI)
Hsu Kuo Feng x AI
Data Preparation
You organize your own dataTons of watch metrics to sort through. If you don't know what's important, you're feeding garbage.
Just use RQ to record your data — Hsu Kuo Feng x AI reads and interprets it automatically.
Feedback Quality
You have to know how to ask (and follow up)Vague questions get safe, generic answers. Wrong questions get answers that go along with your mistakes.
No need to ask! Hsu Kuo Feng x AI directly analyzes your data and journal to identify issues and give feedback.
Memory
No memory = starts from zero every timeDoesn't know last week's fatigue, recent tightness, or regression trends. Most dangerous during race prep: not knowing when to back off or push.
All your past RQ data is evaluated together for a comprehensive assessment.
Training Logic
No unified training logic = different advice every dayWon't maintain periodization consistency or treat stimulus-recovery-accumulation as one continuous thread.
Hsu Kuo Feng's 20 years of unified endurance training logic, built on 300,000 words of real coaching feedback and 10 years of training data.
Usage threshold
You need to know what to askYou also need to organize your training information and keep asking follow-up questions.
Upload a record and write a simple note about how it felt. The system starts the judgment for you.
A coach's value is not knowing more — it's judging you by the same standard every single time.
Hsu Kuo Feng x AI is not here to cheer you on — it helps you avoid training blindly, wasting training, and getting injured.
Understand yourself better throughout the training process.
Suitable:
People who want to improve, worry about injury, and are willing to write a simple training diary. One word or a quick effort rating is enough.
Not suitable:
People who only want encouragement and do not want to adjust their training.
A human coach in Taiwan runs thousands to tens of thousands a month. Kuo Feng x AI is not here to replace anyone — it's here so that the moment you finish a run and wonder "was that right?", professional analysis is already there.
Auto-renews monthly. No contract — cancel anytime; after cancelling you keep access until the end of the current period.
Your next training already comes with feedback — know how to adjust as soon as you finish.
Frequently Asked Questions
What you get is the training judgment logic Hsu Kuo Feng accumulated over 20 years, executed by AI on your data. This service is built on Hsu Kuo Feng's training methodology; its content is AI-generated and is not one-on-one coaching by Hsu Kuo Feng himself.
General AI answers the question you ask. Hsu Kuo Feng x AI reads your RQ training records and effort notes with one consistent endurance-training logic, then gives the next judgment without asking you to become your own coach first.
You can sync directly via Garmin Connect, COROS or Apple Watch, connect through Strava, or upload .fit / .tcx / .gpx files manually. For details, see the "How to upload training records" guide.
Yes. Upload the record and write a simple note about how it felt. The system reads the important information for you and explains the judgment in plain language.
Yes. It is for anyone who wants to train more steadily, from 5K runners to people who simply want to become healthier. The important part is recording each workout and being willing to adjust.
No. The daily training plan is a separate Hsu Kuo Feng x AI coaching service. You can start it directly from this page after signing in.
Yes. After cancelling you keep access until the end of the current period, and all the feedback and training records you have received are kept.
I am ready to start my personalized running training with Hsu Kuo Feng x AI
