Workout adjustments

Modifying Planned Workouts

Your plan is a starting point, not a contract. Life gets in the way, equipment varies, and sometimes a prescribed session just does not fit the day. Norvin supports three types of adjustments.

Substitutions

You can swap one workout type for another. Common substitutions include replacing a steady-state row with a bike session, or swapping an interval workout for a longer easier effort when recovery is the priority.

When you make a substitution, Norvin logs it and accounts for the difference in Training Load contribution. The adaptation system treats substituted sessions as real training — not gaps.

Intensity Adjustments

You can scale a session up or down from the planned intensity. This is useful when you are feeling unexpectedly fresh or fatigued on the day.

Scaling down does not compromise the plan. A UT2 session done at a slightly lower intensity is still aerobic work. Scaling up slightly into UT1 territory on a day you feel strong is also fine — Norvin will factor the higher load into what follows.

Rescheduling

Workouts can be moved to different days within the week. Norvin considers the sequencing of effort and recovery when you reschedule, and will flag any combinations that look problematic — for example, placing two hard sessions back to back.

How Adjustments Feed Back

Every modification you make — substitution, intensity change, or reschedule — is treated as real information. The plan recalculates from your actual training history, not the original schedule. If you consistently adjust in one direction, the plan will begin to reflect that pattern over time.

Adjustments are not overrides. They are inputs.