Adapting Your Plan

Plans rarely survive contact with real life, and that is fine. Tell the coach what changed and it adapts your plan intelligently, making the smallest sensible change rather than tearing everything up.

Just tell the coach#

In the coach chat, describe what happened in plain language:

• "Slept terribly."
• "Missed Tuesday."
• "Feeling strong."

You do not need special commands. The coach understands the context and responds. See Using the coach chat for how the conversation works.

How it decides#

Before changing anything, the coach re-reads your form and adherence — your current fitness, fatigue, and form, plus how closely you have been following the plan. With that picture it chooses the lightest fix that still keeps you on track. In rough order of size:

1. Adjust a day — tweak or move a single session, for example swapping a hard run for an easy one after a bad night's sleep.
2. Replan the week — rework the days around a missed or added session so the week still balances.
3. Rework the macro plan — if your situation has shifted more substantially, revise the periodization itself.

It reaches for the smallest of these that solves the problem, so a missed Tuesday does not blow up your whole block.

Built on the same engine#

Adaptation uses the same multi-stage planning engine that creates plans from scratch, so the safety and quality checks still apply: sensible ramps, proper session frequency, and a clean taper. See How your plan is built for the full process. As with any plan change, you confirm the proposal before it is saved.

Availability#

Plan adaptation is a Pro+ feature, available on Pro, Ultimate, and Ultimate+ (and during your 14-day Pro trial). Free accounts can still generate a plan and edit it by hand, but the conversational adaptation above requires Pro+.