Conditioning preferences.

Three independent dimensions in Settings → Training inputs → Conditioning:

• Modality — running primary, mixed, or no running. Drives whether the AI prescribes runs vs bike / row / ruck for cardio sessions.
• HIIT / EMOM toggle — additive opt-in for high-intensity functional sessions. When on, the AI may prescribe HIIT or EMOM as the format for some hard cardio days. Strict no-CrossFit constraint: no Olympic lifts, no kipping, no gymnastics-skill movements. Easy aerobic work continues regardless.
• Easy conditioning format — how your easy Zone 2 cardio sessions are built. Three options: steady-state (long unbroken pieces only — a 60-min row, a 75-min bike), mix it up (default — system rotates through steady-state, EMOM with movement breaks every 10 min, modality rotation, and long Z2 with mini breaks, coordinating variety so you don’t see the same format twice in a week), or structured (never give a long unbroken piece — every easy session uses one of the broken-up formats). Best for users who find 60 minutes of unbroken Z2 boring or who genuinely prefer the meditative steady piece — pick the side that matches your reality.

On any structured easy conditioning session, you also get a per-session escape hatch — a “switch to steady-state” button right on the session page. Tapping it converts that one workout to a single continuous Zone 2 piece without changing your long-term setting. Useful for the days when you just want to put your headphones in and row.

Changing any of the three triggers a program rebuild — same flow as changing your training-day count.