KernAdaptive plan live

Your training shouldadapt to you.

Kern keeps one training week current as your load, recovery, and life change.

  1. MON
    Easy run42 min · Zone 2
  2. TUE
    Strength A52 min · Lower body
  3. WED
    Threshold ride64 min · 4 × 8 min
  4. THU
    Recovery24 min · Mobility
  5. FRI
    Strength B45 min · Full body
  6. SAT
    Long run92 min · Zone 2
  7. SUN
  • Sleep5h 42m
  • HRV14% below baseline
  1. MON
    Easy run42 min · Zone 2
  2. TUE
    Strength A52 min · Lower body
  3. WED
    Threshold ride64 min · 4 × 8 min
  4. THU
    Recovery24 min · Mobility
  5. FRI
    Strength B45 min · Full body
  6. SAT
    Long run92 min · Zone 2
  7. SUN
  • FatigueHigh
  • FridayShorter training window
  1. MON
    Easy run42 min · Zone 2
  2. TUE
    Strength A52 min · Lower body
  3. WED
    Threshold ride64 min · 4 × 8 min
  4. THU
    Recovery24 min · Mobility
  5. FRI
    Strength B45 min · Full body
  6. SAT
    Long run92 min · Zone 2
  7. SUN
  1. M
  2. T
  3. W
  4. T
  5. F
  6. S
  7. S
  1. THU
    Recovery24 min · Mobility
  2. FRI
    Strength B45 min · Full body
  3. SAT
    Long run92 min · Zone 2

Why this week works

Hard load buffered
Recovery follows threshold work
Disciplines sequenced
Endurance and strength alternate across the week
Long run protected
Saturday stays aerobic

Then the situation changes.

The plan stays still while Kern reads what just happened.

  • Threshold rideCompleted · high load
  • Sleep5h 42m
  • FatigueHigh
  1. MON
    Easy run42 min · Zone 2
  2. TUE
    Strength A52 min · Lower body
  3. WED
    Threshold ride64 min · 4 × 8 min
  4. THU
    Recovery24 min · Mobility
  5. FRI
    Strength B45 min · Full body
  6. SAT
    Long run92 min · Zone 2
  7. SUN

Reassessing the next 72 hours.

The next 72 hours, recalculated.

Full recovery
Create recovery space after a high-load session and poor sleep.
Strength B
Reduce strength volume while fatigue is elevated.
Easy run
Keep Saturday aerobic without adding another long stressor.
Long run
Preserve the long-run goal after recovery improves.
  1. MON
    Easy run42 min · Zone 2
  2. TUE
    Strength A52 min · Lower body
  3. WED
    Threshold ride64 min · 4 × 8 min
  4. THU
    Recovery24 min · Mobility
    Full recovery30 min · Sleep + mobility
  5. FRI
    Strength B45 min · Full body
    Strength B34 min · Upper body only
  6. SAT
    Long run92 min · Zone 2
    Easy run48 min · Zone 2
  7. SUN
  1. M
  2. T
  3. W
  4. T
  5. F
  6. S
  7. S
  1. THU
    Recovery24 min · Mobility
    Full recovery30 min · Sleep + mobility

    Create recovery space after a high-load session and poor sleep.

  2. FRI
    Strength B45 min · Full body
    Strength B34 min · Upper body only

    Reduce strength volume while fatigue is elevated.

  3. SAT
    Long run92 min · Zone 2
    Easy run48 min · Zone 2

    Keep Saturday aerobic without adding another long stressor.

Long run moves to Sunday to preserve the weekly goal.

  1. MON
    Easy run42 min · Zone 2
  2. TUE
    Strength A52 min · Lower body
  3. WED
    Threshold ride64 min · 4 × 8 min
  4. THU
    Full recovery30 min · Sleep + mobility
  5. FRI
    Strength B34 min · Upper body only
  6. SAT
    Easy run48 min · Zone 2
  7. SUN
    Long run92 min · Zone 2
  1. M
  2. T
  3. W
  4. T
  5. F
  6. S
  7. S
  1. THU
    Full recovery30 min · Sleep + mobility
  2. FRI
    Strength B34 min · Upper body only
  3. SAT
    Easy run48 min · Zone 2

One connected system

Recovery
influences plan
Strength
part of plan
Endurance
part of plan
Health
context
  1. THU
    Full recovery30 min · Sleep + mobility
  2. FRI
    Strength B34 min · Upper body only
  3. SAT
    Easy run48 min · Zone 2
  4. SUN
    Long run92 min · Zone 2

One plan. Always current.

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KernAdaptive plan live

Illustrative adaptive week

Your training shouldadapt to you.

Kern recalculated the next 72 hours.

  1. MON
    Easy run42 min · Zone 2
  2. TUE
    Strength A52 min · Lower body
  3. WED
    Threshold ride64 min · 4 × 8 min
  4. THU
    Recovery24 min · Mobility
  5. FRI
    Strength B45 min · Full body
  6. SAT
    Long run92 min · Zone 2
  7. SUN
  1. M
  2. T
  3. W
  4. T
  5. F
  6. S
  7. S
  1. THU
    Recovery24 min · Mobility
  2. FRI
    Strength B45 min · Full body
  3. SAT
    Long run92 min · Zone 2
  • Threshold rideCompleted · high load
  • Sleep5h 42m
  • HRV14% below baseline
  • FatigueHigh
  • FridayShorter training window
  1. MON
    Easy run42 min · Zone 2
  2. TUE
    Strength A52 min · Lower body
  3. WED
    Threshold ride64 min · 4 × 8 min
  4. THU
    Full recovery30 min · Sleep + mobility
  5. FRI
    Strength B34 min · Upper body only
  6. SAT
    Easy run48 min · Zone 2
  7. SUN
    Long run92 min · Zone 2
  1. M
  2. T
  3. W
  4. T
  5. F
  6. S
  7. S
  1. THU
    Recovery24 min · Mobility
    Full recovery30 min · Sleep + mobility

    Create recovery space after a high-load session and poor sleep.

  2. FRI
    Strength B45 min · Full body
    Strength B34 min · Upper body only

    Reduce strength volume while fatigue is elevated.

  3. SAT
    Long run92 min · Zone 2
    Easy run48 min · Zone 2

    Keep Saturday aerobic without adding another long stressor.

Long run moves to Sunday to preserve the weekly goal.

One connected system

Recovery
influences plan
Strength
part of plan
Endurance
part of plan
Health
context

One plan. Always current.

Join TestFlight

KnowledgePrivacyTermsCookies