How Pheidi adjusts your plan when you report an injury.
When you report an injury, Pheidi applies a temporary overlay to your remaining workouts based on pain severity (1–10 scale). Your original plan is preserved — the modifications are layered on top and removed when you mark the injury as resolved.
The response escalates with severity:
| Severity | Distance | Quality Workouts | Guidance |
|---|---|---|---|
| Mild (1–3) | Reduced by 20% | Converted to easy | Proceed with caution, stop if pain increases |
| Moderate (4–6) | Reduced by 50% | All converted to easy | Keep intensity easy, skip quality sessions |
| Severe (7–10) | All set to 0 | All converted to rest | Rest and consult a healthcare provider |
When you mark an injury as resolved, Pheidi doesn't throw you back in at full volume. It applies a 4-week graduated return that permanently scales your plan's distances for a safe ramp-up:
| Return Week | Volume | Example (40 mi/week plan) |
|---|---|---|
| Week 1 | 50% | 20 miles |
| Week 2 | 70% | 28 miles |
| Week 3 | 85% | 34 miles |
| Week 4 | 100% | 40 miles (full volume) |
The progression scales the week's shape — every multiplier is reduced by the same factor, so the relative distribution stays the same. Your long run is still the longest run of the week, just shorter.
Pheidi tracks your pain history over time and analyzes the trend:
If the same body part is reported injured two or more times, Pheidi flags it as a recurring injury and recommends consulting a sports medicine specialist for a biomechanical assessment.
When you can't run, Pheidi suggests safe cross-training activities based on the injured body part — for example, swimming and upper body work for a knee injury, or cycling and core work for an IT band issue.
Report injuries honestly — Pheidi will overlay reduced workouts without touching your original plan. When you're ready, a 4-week graduated return brings you back safely instead of jumping in at full volume.
Science behind this feature from pheidi.training.