kovaaYou miss a session
Key sessions move to another day this week. Easy ones are dropped.
Asks for key sessionsHow it works
How kovaa plans and adapts.
kovaa plans your season around your race and your week, then adjusts it as things change.
Updated
01The plan
It starts with your race and your normal week.
Tell kovaa your race, your experience and the days you can train. It splits the season into base, build, peak and taper, and most of it is easy.
02Your numbers
Every target comes from your own numbers.
Bike power comes from your FTP, run pace from your threshold pace and swim pace from your CSS. When you get faster, kovaa suggests the new number.
03Every morning
It checks how you slept.
kovaa compares last night's sleep, HRV and resting heart rate with your normal. On a green day nothing changes. Amber eases today's session, and red turns it into rest.
04When things change
When your week doesn't go to plan.
You nail the hard sessions
Hit your targets twice in a row and the next one steps up, say from 3 × 15 to 3 × 18.
Asks before raising a thresholdYou slept badly or HRV is low
An amber morning eases today. A red one turns it into rest, with no hard work for two days.
Automatic, with undoYou're sick
With a cold you get short, easy sessions. With a fever you rest, then ease back in.
Always appliesSomething hurts
Pain of 4 out of 10 or more pauses that sport and swaps in cross-training.
Always appliesYou're busy or traveling
Tell kovaa Thursday is out and it rearranges just this week. Travel mode works around no pool or no bike.
Shows a preview05You decide
You decide what it changes on its own.
Ask me for everythingEvery change waits for your OK.
Auto minor changesSmall changes happen on their own, and bigger ones ask first. Recommended.
Auto all except key sessionskovaa runs the week, but key sessions still ask.
Every change is saved with its reason in Plan › History of changes. Illness and pain rules always apply.
Not medical advice. kovaa plans training. It doesn't diagnose or treat anything. If something hurts or you feel unwell, talk to a doctor or physical therapist.