kovaaYou miss a session
Key sessions get moved to another day this week. Easy ones are dropped, not moved. You never get two sessions on one day, and nothing moves into a recovery or taper week.
Asks for key sessionsHow it works
How kovaa plans and adapts.
kovaa builds your season around your race and your normal week. Then it checks in every morning and after every workout, and adjusts the plan when something has changed.
Updated
01The plan
It starts with your race and your normal week.
You tell kovaa which race you're doing, when it is, how long you've been training, and which days and how many hours you can train. It splits the season into base, build, peak, taper and race week, and every third or fourth week is an easier one.
About 80% of it is easy and 20% is hard. Your training load only goes up a little each week, and less if you're new to the sport or coming back from an injury.
02Your numbers
Every target comes from your own numbers.
Bike power is worked out from your FTP. Run pace comes from your threshold pace, heart rate from your threshold heart rate, and swim pace from your critical swim speed (CSS).
When you've gotten faster, kovaa suggests the new number and you approve it with a tap.
03Every morning
It checks how you slept.
kovaa looks at last night's sleep, your HRV, resting heart rate, breathing rate and wrist temperature in Apple Health, and compares them with what's normal for you. You get green, amber or red, and one sentence saying why.
On a green day nothing changes. Amber caps how hard you go. Red turns today into rest or a short easy session.
04When things change
When your week doesn't go to plan.
You nail the hard sessions
Hit your targets in two key sessions in a row without them feeling hard, and the next one of that kind steps up, for example from Sweet Spot 3 × 15 to 3 × 18. kovaa may also suggest a threshold test.
Asks before raising a thresholdYou slept badly or HRV is low
One amber morning puts a cap on effort. Two or more swap a hard session with the next easy day. A red morning turns today into rest or a short easy session, with no hard work for 48 hours.
Automatic, with undoYou're sick
Head cold: easy sessions only, half length or less. Fever or chest symptoms: full rest. When you're better, you get as many easy days as you were ill.
Always appliesSomething hurts
Pain of 4 out of 10 or more stops that sport, swaps in cross-training, and brings you back gradually. kovaa will suggest seeing a clinician.
Always appliesYou're busy or traveling
Tell kovaa Thursday is out and it rearranges this week only. In travel mode, no pool means dryland work instead, and no bike means a run or strength.
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 the reason behind it, and you can scroll back through all of it in Plan › History of changes. Illness, pain and very poor readiness always apply, whatever you pick.
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.