Change a plan: move a day, pause, stop

On the Plan tab, tap Plan at the right of today’s date, then the menu at the top right. Change today, push the plan back when you know how many days you lose, pause it when you do not, or stop it to change plans. Every change but deleting a plan works without a connection.

Where the choices are

Plan opens the whole plan, week by week. Its menu at the top right (three dots) has four choices:

• Shift Schedule
• Adjust today's day. It is greyed out while the plan is paused, and on a day outside the plan.
• Pause, which becomes Resume while the plan is paused.
• Stop

Most changes happen as soon as you tap, and cannot be undone with one tap: read the line under each choice first. Only stopping, restarting from the first day, deleting, and removing one of the block’s hard sessions ask first. Back to normal undoes Lighter workouts, and Resume ends a pause.

Change today

Adjust today's day opens Adjust your plan, with only the choices that make sense for today:

Add a workout

Add a workout… opens your library. On a plan whose days each say what they train and how hard, it opens a list for today instead:

• A line on top says which block and which week today is in, and how many hard finger days the week has.
• Fits this day: the workouts that train what today is for, at its load; on a day that is not a hard finger day, also light recovery work and, while the week has room, the block’s hard sessions.
• Not this week: a hard workout that would fit, greyed, when the week already has the hard finger days its block keeps. The line under it says why.

Anything else is a free session from the Train tab, outside the plan.

Remove this day

A day with an easy session goes at once, as does a workout you added, and so does any day of a plan whose days do not say what they train. A day with one of the block’s hard sessions asks once. The question says how many sessions a week the block builds on, and how many the week keeps without this one. When the same week has a free day that is not next to another hard day or a test, the first button moves the session to it: only that day moves, the rest of the plan keeps its dates. Remove anyway removes it.

The plan’s test never goes. On a test day, only a workout you added is removed. If there is none, the app says The block’s test stays: it shows what the block built.

Change another day

In the whole plan, press and hold a day that still has work to do, a missed day too. The choices act on its first workout not done:

• Reschedule: pick another date for it. The app then asks if only this session moves, or if the rest of the plan moves by as much.
• Swap Workout: put another workout in its place. Not on a day that has passed. It replaces the day’s workout, not its warm-up. On a plan whose days each say what they train and how hard, it offers the workouts that train the same thing at the day’s load, and greys the others under Not for this day, each with its reason.
• Skip Session: opens three choices. Move the session to today, pick another day for it, or skip it. On a test day you can also choose Skip the whole test. A skipped session stays on your plan, marked skipped.

Push the whole plan back

Shift Schedule moves every session still to do, from today on, later by the number of days you choose, from 1 to 30: a week of travel, for example.

The plan is too hard

Too hard? opens Ease the plan. It changes only the days still to come.

• Lighter workouts: each day to come does one round less of a workout it repeats. A day with a test stays as it is. You can do it again to take off one more round. If the plan has no repeated rounds, nothing changes.
• More rest: one more rest day is put between your workout days. The plan ends later. You can do it again for more rest.
• Back to normal: brings back the rounds that Lighter workouts took out, on the days still to come. It shows only after Lighter workouts. It does not undo More rest.

Pause the plan

Pause pauses the plan at once: for a trip or a cold, when you do not know when you will be back.

• While the plan is paused, the Plan tab shows Training plan is paused. There is no session to start, no missed day and no reminder.
• Tap Resume when you are back. Every session from the day you paused moves later by the number of days the pause lasted. A day you had already missed before the pause stays missed.

Stop the plan

Stop asks you to confirm, then the Plan tab shows the library again: stopping is how you change plans. The sessions you did always stay in Activity History.

The sessions to come are kept aside. If you did at least one session of the plan, the Plan tab lists it under Paused Plans, above the library; a plan stopped before any session is not listed. Tap it:

• Resume plan: you pick up where you left off. The sessions still to do are set again from today.
• Restart plan from Day 1: after you confirm, the plan’s progress is erased and it starts again from its first day, today.
• Delete plan data: the plan’s progress is erased. You can start it again from the library.

Delete a plan built for you

A plan built for you is marked Yours in the library. Open it, tap the bin icon, and confirm. The plan goes from your phone and from your account, so this needs a connection.

An account keeps 10 plans of its own. When it is full, a new plan still works on your phone, but it is not saved to your account until you delete one.

Related

• Follow a training plan: choose a plan, do today’s session, and what to do with a missed day.
• Train without the plate: keep your plan going on a trip without the plate.