How the plan adapts to life

A plan is written in advance, but you live in the present: a work trip, a sick child, three broken nights in a row — and the week goes nothing like it was meant to. This article covers what the platform does in those cases and, more importantly, what it never does without asking you.

What the platform knows about your training#

Every completed workout is matched to the planned session of the same day — one to one, with no load smeared across neighbouring days. The result is one of five states:

• done as planned;
• easier than planned — under 85% of the planned duration or under 80% of the planned load;
• harder than planned — over 120% of the duration or over 130% of the load;
• not done;
• unknown.

The fifth state is the most important one, and the next section is entirely about it.

“Unknown” is not zero#

No data does not mean a missed session. A workout only becomes a missed one when three conditions line up: six hours have passed since midnight of the following day (twelve if your time zone is unknown), the day is fully described by what actually happened, and every connected source has reported for that day.

A silent source never turns into a missed session, no matter how much time passes. Instead, the source is flagged as not having synced for a while, and the decision stays with you: confirm the miss or leave that source out of the calculation. Strength work is never marked “missed” automatically at all — it leaves no digital trace, so only you can confirm a miss.

The same rule works a level up. A week that contains unknown days is not used as the baseline for growing load, and detraining is counted only from a confirmed break. Silence in your sync is not proof that you did not train.

Missed work is not made up#

If you miss a key session — a long one or a hard one — the platform looks for a slot for it within the next three days. The move never crosses the week boundary, never happens more than once a week, and never lands in a recovery week, a taper, race day or the window straight after a race: there, less load is the point, not a loss. The target day is checked against the same rules as ordinary week building: is it free, does it fit under the ceiling, is the gap between hard days respected. If no suitable day is found, the session stays in the plan as missed: the platform has no right to delete it, otherwise “how much of the plan was done” would be counted against a plan with the undone part quietly taken out. A missed easy session is neither moved nor removed — it gets a receipt.

Two hard days back to back to make up for a miss will never happen. And a shortfall never creates extra load: a week that fell short fell short — that is already reflected in your fitness and form.

Overshooting works the other way. Do noticeably more than planned and the platform will offer to shorten the nearest non-key session of the same discipline in the rest of the week, but by no more than a third of its load. Anything smaller than a tenth it leaves alone, and it does not touch next week at all: that budget is worked out from what you actually did anyway.

The week's terms and the receipt#

A week is published together with its terms: for every aerobic session not yet done, the outcome of skipping it — and of overdoing it by half the working time — is worked out in advance. The answer is a fitness number at the start of the next key day — “projected fitness by Saturday 41.4 instead of 42.8” — plus the balance zone name when it changes. It is a load-model calculation assuming the other sessions go to plan, not a readiness forecast; while the series is calibrating or the week has a day without data, the numbers stay hidden and only the words remain. The snapshot is stored with the week's revision, and the current calculation is refreshed as facts arrive.

A miss is closed with one tap: the “Not today” button on the session card marks the session missed, asks no reason and moves nothing. What comes back is a receipt: “Miss recorded · so many planned load points not done · no need to add them to the next sessions”, with the same fitness calculation. A recording of the same session arriving later lifts the mark by itself. The plan and the week's denominator do not change — the written-off load is shown as a caption, not subtracted from the plan.

A receipt also comes where there is nothing to decide: an easy session missed, an overshoot with nothing left to shorten in the week, a proposal that expired unanswered (“The proposal was not applied; this proposal did not change the plan”). A proposal with buttons appears only when there is a concrete change to a future session and the choice is yours. The next session after a miss follows the current plan: nothing is added for the miss, and the receipt introduces no new limits.

We propose rather than rewrite in silence#

This is the core principle of the whole adjustment layer. A change arrives as a proposal showing “before — after”, and you accept or reject it with one tap. A proposal lives until the end of the day it concerns, and it is checked again at the moment it is applied — your plan never changes on stale numbers. And it can never add load: only move, shorten, swap for something easier, or remove.

The only things that apply on their own are hard safety rules — the medical layer stopping the plan. You are always told about that directly, and it cannot be rejected.

Why asking matters so much. A plan rewritten in silence stops being yours: you no longer know what was intended or why the week looks the way it does. And the platform does not see everything — it knows nothing about a shift change at work, the drive to your holiday, or the fact that today you simply want to run. So the last word belongs to the human.

What the readiness traffic light does#

The traffic light looks at today and changes today's sessions only; yesterday's unfinished ones are handled by the missed-session rules.

Amber for general recovery. If the session contains work at moderate intensity or above, it is swapped for an easy session of the same duration. If the session is easy already, it is cut by 30%. One lever, not both at once, and exactly one session of the day: amber is a signal of uncertainty, not a ban.

Amber for muscles and joints. Here the impact comes out: the strength session is dropped, a run becomes a ride, and if there is no ride that day, a swim. The rule applies to every impact and strength session of the day, because leaving a second impact element in means it has not been applied at all.

Red. You are offered to drop every session of the day, strength work included. This is an ordinary proposal too — you can reject it.

Grey. Does nothing: no data means no reason to change the plan.

Coming back after a break#

Coming back is deliberately conservative. After 7–13 days without load, the week is built at roughly 85% of your usual volume and with no new intensity. After 14–27 days — 60–75%. After 28 days or more, the platform no longer treats your old norm as confirmed and starts from a clean slate: 50–70% with a two-week calibration. Seven or more days in a row without data put you in the same cautious mode until the facts are confirmed.

Growth after a return is capped more tightly than usual — 5–10% of volume per week.

The reason is simple: underestimating costs you a few extra easy days, overestimating costs you an injury in your very first week back. Coming back after illness or injury follows a separate, even more cautious path — see “Safety and where medicine begins”.

It can always be put right#

A session's state is not an entry in a logbook but the result of a calculation over the input data. A file arrived a week late, a duplicate turned up, you linked an activity to a session by hand — a wrong “miss” is undone no matter how much time has passed. The 14-day limit applies not to the truth about what happened, only to plan edits: repairing a week long gone makes no sense.

Your manual decision — link, unlink, mark as done or missed — beats the automatic one and survives any recalculation until you undo it yourself. One caveat: marking something “done” with no activity behind it creates no load score and does not allow the plan to grow. For work to enter the model, the session itself has to exist.