Questions before you start.

What you train for, roughly where you are now, and what your real week allows. Three screens. Every performance question has an “I do not know yet” answer and none of them stops you getting a plan.

Say so and the plan estimates conservatively from your bodyweight, sex and training history, then prescribes by reps in reserve rather than by a percentage of a number nobody has measured. Week one corrects it from what you actually lift, which is better evidence than a figure you half-remember.

The same. Without a recent time trial the first week runs by effort, and paces appear once there is something real to derive them from. No lab test, no maximum effort, no heart-rate strap.

It is built from what you told us and treated as a hypothesis, not a measurement. Log what you actually do and week two is built from the difference. That is the whole loop, and it is why the first week is deliberately conservative.

No. You pick where you train and the plan only asks for equipment you have. A session that needs a sled you do not own is a session that fails in the gym, so it is never written.

It is the cheapest useful signal there is. One number after training tells us whether the week was the week we intended, and it is what stops the plan adding to something that already feels too hard.

Because your training said something. Sessions running long shortens next week's; top sets coming back with reps to spare puts the weights up. Nothing moves on a single session — a pattern needs at least two — and every change arrives with the reason attached.

Skip it or move it. The week is rechecked before the change is confirmed, so moving a hard session next to another hard one is caught rather than accepted.

Yes, onto any day you told us you are available. The engine still decides what each session is and what order they run in; you decide which day it lands on.

Usually because something else in the week already covers it. If your HYROX intervals do most of what a separate threshold run would do, you get one of them rather than both — and the explanation under your week names anything deliberately left out.

Yes, up to three. Rank them: one main goal, one secondary, one you simply want to keep. Combining is what this product is for, and the ranking is what makes it possible — a week split evenly three ways moves nothing.

Because you ranked it lower, or because the week could not build all of them at once. A goal on maintenance is held at the smallest dose that keeps it rather than grown. The plan says which, and why, instead of quietly diluting everything.

No, and that is deliberate. Hybrid is what happens when you pick more than one of the eight disciplines. Making it a ninth option produced a fixed split that suited nobody in particular.

Pick your sport, say you are preparing for an event, and give the date. The weeks until then decide the shape of the block — how long is spent building, when it gets specific to the event, and how it comes down beforehand. There is no separate race planner; it is the same plan with a date in it.

No. A date alone is enough to shape the block. A target sharpens what the specific work is aimed at, and you can add it later.

For building the capacity the event asks for, usually yes — and the plan will say so rather than pretend otherwise. It will still give you the best three weeks available: sharpen what you already have and get you to the start line in one piece.

Yes. They are different things and the system holds both. Your date still shapes the block; how much of that block you can currently absorb is decided by where you are in coming back.

Say so on the second screen and the programme starts from what you currently absorb rather than from what you were doing before. Your experience is not downgraded — an advanced lifter who has had six weeks off is still an advanced lifter. What is rebuilt is the workload, not your level.

The same route, with one condition: a clinician has to have cleared you to return to training or activity, and you have to confirm that. You then tell us what you can currently do and anything you were told to avoid, and the plan is built inside those limits.

No, and it never asks what is wrong with you. It asks what you can do and what you were told not to do. Anything that hurts rather than simply feeling unreliable is a question for a clinician — this is training, not care.

No, and this is the part most comeback plans get wrong. If you were told not to run, your upper-body strength work is not collateral damage. Only the goals that genuinely depend on what was restricted are narrowed.

The programme tells you. When the weeks are landing as written and there is no restriction still in force, the return phase closes and ordinary programming resumes — carrying everything it learned about you rather than starting again.

Yes, at any time. Changing something the block is not built around updates the remaining weeks in place. Changing what you are training for, or your date, ends the block honestly and starts a new one — and says that is what it did. Everything you already logged stands.

It depends on the goal and the date. The plan recommends a length and tells you what it is based on; you can disagree with it, and it will tell you what disagreeing costs.

You confirm your numbers and the next block is decided by what they did, how much of the block you actually ran, and how you recovered. Not by a calendar.

In this browser and nowhere else. Your goals, your answers, every session you log and everything the plan learned from them — all local. There is no account and no server sync, which also means clearing your browser loses it. Save a copy.

No. Return state, limitations and anything you record from a clinician stay in this browser with the rest of it, and are not sent to any analytics service.

No. It is a self-guided general fitness and sports-performance planning tool. It does not diagnose conditions, provide medical care, or replace an appropriately qualified professional.