What you need
An iPhone with the telo app and an Apple Watch paired to it, plus Claude or ChatGPT with telo connected. If you have not connected telo yet, follow the Claude or ChatGPT guide first.
The assistant plans from records it can read, so sync your history before asking. Recent workouts with heart rate make zone targets far more useful than a generic plan.
What the assistant can build
Running, cycling, walking, strength, functional training, HIIT and pool swimming. A workout can have a warm-up, repeating blocks of effort and recovery, and a cool-down. Each step can target time, distance or be open, and can carry an explicit heart rate range that the Watch alerts on.
Strength and HIIT steps use time or an open goal; sets, reps and weights are written in the step name, because the Workout app has no native repetition target. Pool sessions need watchOS 11 or later, and you set the pool length on the Watch when you start.
From the conversation to the Watch
- Ask for the session in Claude or ChatGPT and say when you want to do it. Plans can be scheduled up to seven days ahead.
- The assistant creates the plan in telo. At this point it is pending: nothing has reached the Watch yet.
- Open telo on your iPhone, go to Planned workouts, review the steps and tap Schedule on Watch. The first time, iOS asks for permission.
- Start the workout from the Workout app on your Apple Watch at the scheduled time.
- After the first manual delivery you can turn on automatic scheduling for new plans on that iPhone. Background scheduling is not instant, so check Planned workouts before a session that matters.
A first prompt
Asking the assistant to name the records it read keeps a missing connection from turning into a plan built on guesses.
Use telo to read my running from the last 4 weeks, including heart rate zones. Then create one interval run for Thursday at 7:00: warm-up, 5 x 3 minutes in my zone 4 with 2 minutes easy, cool-down. Explain which records you used before creating it.After the workout
Once the Watch records the session and telo syncs it, the assistant can link the plan to the recorded workout and compare prescription and result: duration, heart rate zones, laps and splits. A linked recording does not prove every interval was completed, so tell it how the session felt.
This closes the loop that a copied plan never does: the next session can be built from what actually happened.
Limits worth knowing
Pace and power targets are not supported yet, and a plan cannot be edited after it is created; cancel it and ask for a new one. Apple validates each combination of activity, goal and alert on your devices, and can reject one before it is scheduled.
Scheduled means the iPhone scheduler accepted the plan, not that the Watch confirmed it. telo does not coach you or adjust plans on its own, and nothing here is medical advice: if you have a heart condition or an injury, check intensity with a professional.
Sources and availability
Plans, regions and interfaces can change. Check the official sources before setting up.
Practical questions
Can ChatGPT or Claude send the workout straight to my Watch?
Not on their own. The assistant creates the plan in telo, and the telo iPhone app schedules it on Apple Watch. For the first workout you review it and tap Schedule on Watch; after that you can turn on automatic scheduling on that iPhone.
Do I need an Apple Watch?
To receive the workout on your wrist, yes. Without a Watch the assistant can still read your Apple Health history and suggest a session in text, but there is nowhere to schedule it.
Does the plan adjust itself if I miss a session?
No. telo does not change plans on its own. After a workout, ask the assistant to compare the prescription with what was recorded and build the next one from that.
How this guide was prepared
Prepared with AI assistance using the cited official documentation and the telo workflow described in the project. Screens and permissions can vary by account. This review did not include a complete authenticated test in each assistant.