Every system, engine, and feature behind your training plan — explained.
Periodization, phase splits, base building, taper math.
How weekly distance is shaped around your long run.
Volume-aware increase rates and 3-up-1-down recovery weeks.
Day blocking, swapping, and reflow when life shifts.
Non-destructive overlays so any change can be undone.
Time off without losing the plan.
Severity-based reductions and graduated return.
Move removed miles to future easy runs, safely.
Spike prevention and ACWR monitoring.
Quick-complete, manual entry, post-workout feedback.
VDOT pace zones and Borg RPE descriptions.
Live iCal subscription, PDF, printable HTML.
Structured workouts with pace targets for your watch.
JSON endpoint with every layer — built for AI agents.
Polarized 3-zone model with wearable readiness.
Native iOS/Android with health data sync.