> ## Documentation Index
> Fetch the complete documentation index at: https://docs.nexrex.ai/llms.txt
> Use this file to discover all available pages before exploring further.

# Training plans

> How adaptive plans are built and how they adjust to your running.

A NexRex plan is a calendar of workouts built around your goal race and current
fitness. It adapts as you train — missed sessions, fast progress, and fatigue all
reshape what comes next.

## Building a plan

Choose a race distance and date (or a general goal), and NexRex generates a weekly
schedule with the right mix of easy runs, workouts, and long runs.

## How plans adapt

<Info>
  Plans recalculate from the activities you complete. The more NexRex sees, the
  better it tunes pacing, volume, and recovery.
</Info>

When your plan changes — especially when your coach approves an adjustment —
you'll get a **plan changes** notification. Tap it to open an in-app explanation
showing what changed, why NexRex suggested it, and any note your coach left.
Toggle this notification under **Settings → Notifications**.

### Reviewing a proposed adjustment

<Note>
  Proactive plan-adjustment review is a **Pro** feature. Rollout is controlled
  server-side, so it can be enabled for your account without updating the app.
</Note>

When Rex spots a reason to change your week — for example, accumulated fatigue,
a missed long run, or a recent fitness jump — a **review card** appears at the
top of your home screen instead of silently rewriting the plan. The card leads
with the reasons so you can decide whether to take the change:

* **Why** Rex is suggesting the change, plus the weekly objective and how it
  affects your goal race.
* **Original vs. proposed** for the affected workout, shown side by side. Rest-day
  proposals are labelled **Rest day**, and easy-rebuild proposals are tagged as a
  restart of the block rather than a generic distance change.
* **Accept** applies the proposed workout to your plan. **Keep original** dismisses
  the proposal and leaves your plan untouched.

You'll only see the card while a proposal is open for review; once you choose
Accept or Keep original, it disappears until Rex has a new suggestion. No action
on your part is required — ignoring the card simply leaves your current plan in
place.

If your coach manages your training, your plan may come from a shared **group
plan** instead — your coach controls the template and adjustments.

## Workout intensity labels

Coach-assigned workouts carry a short intensity token that shows up on activity
cards, training-calendar rows, and the workout details sheet. Heart-rate zone
targets are prefixed with `HR ` so you can tell them apart from pace-zone
targets at a glance:

* `HR Z1`–`HR Z5` target a specific HR zone.
* `HR <Z1` targets below Zone 1 (recovery ceiling).
* `HR >Z5` targets above Zone 5 (max-effort ceiling).

In the workout details sheet, the label expands to include the bpm range for
that zone once you've set your HR zones under **Settings → Zones**. For
example, `HR Z2 · 132–148 bpm`. Activity cards and the compact info line stay
symbolic (no bpm) to keep the row short.

If your HR zones aren't configured, the label falls back to the plain symbolic
form (`HR Z2`) everywhere, including the details sheet. Set your zones under
**Settings → Zones** to get the bpm range.

## Completion and adherence

Every activity that's tied to a plan carries a **completion percentage** and a
**status band** so you can tell at a glance how a session tracked against what
was scheduled. The same numbers surface everywhere a plan session shows up:

* **Activity cards** — the badge on the right of each card shows the status
  (`NEXT`, `TARGET`, `MISSED`, `SKIPPED`, `FREE`) or, for completed runs, the
  completion percentage (for example `✓ 96%`).
* **Training calendar** — day tiles use the same bands, so missed and skipped
  sessions stand out from on-target runs without opening the activity.
* **Personal training plan** — the overview shows a progress bar for
  activities completed, plus an **adherence** figure that reflects how closely
  those completed runs matched their targets.
* **Group plan cards on Home** — each group plan shows a slim progress bar and
  a `NN% complete` label so you can see how far along the block is.

### How the bands work

Completion is reported as a whole-number percentage between 0 and 150 — values
above 100 mean you went further, faster, or longer than the target. The app
maps that number, together with the session status, to one of four bands:

| Band                   | When it applies                                                             |
| ---------------------- | --------------------------------------------------------------------------- |
| **On target** (green)  | Completed at 80–120% of target.                                             |
| **Caution** (yellow)   | Completed at 50–79%, or 121–150% (well over target).                        |
| **Off target** (red)   | Completed below 50%, or the session was **missed** or **skipped**.          |
| **Unavailable** (grey) | The session is still **scheduled**, or no completion data is available yet. |

<Note>
  Completion accounting is owned by NexRex's servers, not the app — the app
  only renders whatever the API reports. If a session looks like it should be
  marked complete but the band is still grey, give sync a minute to catch up.
</Note>

### Over-target results

Going further or faster than planned is still tracked as completion, not as a
bonus. A 130% long run shows the actual percentage (for example `✓ 130%`) and
lands in the **caution** band — the plan was calibrated for a target volume,
so materially overshooting is worth noticing the same way undershooting is.
The activity itself is still counted as completed.