Schedule — the shape of your week.

The Schedule tab (its own tab at the bottom of the app, separate from Settings) is where you define the shape of your training week. It’s the most consequential settings surface — changes here trigger a rebuild of upcoming weeks.

Work pattern

Set up your work pattern: standard week (pick which days are work days), repeating shift (e.g. four-on-four-off rotations), or fully custom. The AI uses this to keep heavy sessions in your recovery windows instead of stacking them on work days where you’re tired.

Training days and total sessions

Two independent numbers govern how often you train:

• Training days per week — how many distinct days you want to train. Capped at 6 because everyone needs at least one full rest day. Pick what your recovery actually supports — being honest here is what makes the program work.
• Total sessions per week — total session count. Equals training-days for most people, but can exceed it when you want doubles (e.g. morning lift + evening run on the same day). Capped at min(training days × 2, 10).

Doubles are typically placed on off-work days so you have time between sessions. The AI handles spacing and never stacks two hard efforts on the same day.

Train on work days, or only off days?

Three choices on the work-day training preference:

• Yes, I want to train on work days — flag whether you can train before-shift, after-shift, or both. The AI places appropriately-sized sessions in those windows.
• Prefer off days only — the program loads your training onto your days off. Long sessions can still land on work days when there’s no other option (a marathon long run won’t fit a Tuesday morning before shift).
• Happy either way — let the AI decide based on session type, recovery, and equipment placement.

Session duration windows

Set how long you actually have for a session. Default range applies everywhere; optional per-day-type overrides let you cap work-day sessions short (e.g. 30-45 min before shift) and let off-day sessions run long (e.g. 60-120 min on a Saturday). The AI 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 for them).

Calendar overrides

The Schedule tab also has a calendar where you can mark specific dates as unavailable — vacation, sickness, work travel, family commitments, anything. The AI respects these when placing sessions: nothing lands on a day you’ve flagged.

You can also override a single date’s day-type (e.g. mark a normally-work Wednesday as off because you took the day) so training-day preferences apply correctly.