Schedule — the shape of your week.

Your schedule lives at the top of the Program tab — a calendar showing your shifts, work days, and off days. There are three tabs at the bottom of the app now (Dash · Program · Settings); everything about your training week is in the Program tab. The shape of your week is the most consequential input — changes here trigger a rebuild of upcoming weeks.

Rebuild your shifts (work pattern)

To change your underlying rotation, open the Program tab → Rebuild your shifts. The shift wizard handles any pattern: a standard week (pick which days are work days), a repeating shift (e.g. four-on-four-off rotations), or a fully custom cycle. The engine uses this to keep heavy sessions in your recovery windows instead of stacking them on work days where you’re tired.

One-off changes — tap a day

For a single date — without touching your whole rotation — just tap that day on the calendar. From there you can:

• Mark it unavailable — vacation, sickness, work travel, a family commitment. Nothing lands on a day you’ve flagged. A multi-day away block (a week’s vacation) is set in one go.
• Flip its day-type — mark a normally-work Wednesday as off (you took the day), or vice versa, so training-day placement applies correctly.
• Set a 24-hour or split (AM·PM) shift — for the days your rotation doesn’t cover cleanly.

Training days, total sessions, and duration windows

How often and how long you train is set in the Program tab → Training structure:

• Training days / total sessions per week — how many distinct days you train, and total session count (which can exceed your training days when you want doubles — e.g. morning lift + evening run on the same day). Doubles are typically placed on off-work days, and the engine never stacks two hard efforts on the same day.
• Session length — how long you actually have. A default range applies everywhere, with optional shorter caps for work-day sessions and longer windows for off days. The engine sizes every session to your range. Long runs and HIIT/EMOM sessions are exempt — long runs are intentionally long, EMOMs intentionally short (15-25 min is normal).

Being honest about your recovery is what makes the program work — everyone needs at least one full rest day.