Your settings

Where to configure things.

How each settings surface shapes what your program builds for you next week.

Schedule, equipment, body

Schedule — work pattern, days, sessions, windowsThe most consequential surface. Your schedule lives at the top of the Program tab — a calendar showing your shifts. Rebuild your rotation in the wizard, or tap any day for a one-off change. Every change triggers a rebuild.Equipment setsOne or many — your home gym, a commercial gym, a vacation set. Bind sets to day types so the engine lands sessions where the right kit is available.Injuries & limitationsFree-text field read by the engine on every weekly rebuild. Sessions adapt around flagged areas without you having to reconfigure each week.

Performance baselines

Personal records (and how pace + HR are derived)VDOT (from your latest 5K), max HR (220 − age, refined upward from synced data), and 1RMs (squat, deadlift, bench) seed every prescribed pace, zone, and starting strength load.Logging time trials (and how VDOT updates)Open the Program tab → Your benchmarks → Run benchmarks. Log distance + time + date; VDOT recomputes from the fastest equivalent effort and feeds next week’s pace prescriptions.Quick recalibrateA one-tap path to nudge VDOT up or down when easy paces feel wrong, without rewriting this week’s plan. Lives in the Program tab → Conditioning preferences → Running paces.Experience level (running, lifting)Two independent fields — running and lifting — that anchor how aggressively the engine starts you. Update when you’ve genuinely moved up a tier; the change picks up on next week’s plan.Weekly volume (running, conditioning)Your current weekly running distance and conditioning minutes. Drives how the engine sizes early weeks and respects the 10% rule when ramping up.

Conditioning & integrations

Conditioning preferencesThree independent dimensions: modality (running primary / mixed / no running), HIIT-EMOM toggle, and easy-conditioning format. Every change triggers a rebuild.Strava syncConnect once in Settings → Integrations. Activities auto-link to compatible prescribed sessions on the same date, flipping them to completed and feeding actuals into next week’s rebuild.

Program shape

Block lengthHow many weeks the program spends building toward your peak. Different streams allow different ranges. Changing block length re-shapes phasing on the next rebuild.Race date and goal timeOn the marathon, half marathon, and hyrox streams, your Race goal sets a race date (times the peak) and a goal time (anchors race-pace work). Edited in the Program tab → Race goal.Switching streamsYou can switch from one training stream to another at any time from the Program tab. Most baseline inputs survive the switch; stream-specific answers are re-asked.

Stream-specific levers

Hybrid balance sliderA 0–100 slider biasing the hybrid program toward strength or cardio. Hybrid stream only. The single biggest lever you have on what next week looks like.Strength focus (compounds vs accessories)Compounds-first vs compounds-plus-accessories vs balanced default. Drives where strength volume sits. Available on the Strength and Hybrid streams.Split preference (upper/lower, PPL, full body)How your strength sessions are organised week to week. Upper/Lower, Push/Pull/Legs, Full body, or “pick for me”. Available on Strength, Hybrid, and Hypertrophy streams.Body-part focus (hypertrophy)A single muscle group that gets extra weekly volume on the hypertrophy stream. Pick chest, back, shoulders, arms, legs, glutes, or balanced (no focus).Upper-body emphasis (hybrid)Hybrid-only toggle that adds a hypertrophy-leaning upper-body session for visible chest / shoulders / arms growth. Trades one easy cardio session on cardio-leaning blocks.Hyrox division (Pro vs Open)Pro vs Open changes the prescribed weights on every loaded Hyrox station — sled push, sled pull, sandbag, wall ball, farmer carry. Hyrox stream only.Hyrox levers (division, race date, block length)The Hyrox program is built around the singles race standard. The levers you turn are your division, your race date, and your block length — division and race date on the Race goal row, block length on Training structure.