How your plan adapts

Your plan isn't a fixed schedule

Norvin keeps your plan in step with what you actually do, not what was originally written. Some changes happen on their own; bigger ones come to you as suggestions, so you stay in charge of your plan.

What changes on its own

Missed sessions. If you skip a session, Norvin doesn't try to squeeze it back in. Missing work doesn't create a debt — stacking extra volume into the following days leads to injury and burnout, not improvement. A session that passes without a row is marked missed after a week, unless you tell Norvin you did it — Home asks Did you row it? in the meantime.

Time away. Tell Norvin you're Away or sick and those days come off the plan without counting against you. Changing a workout.

Easing back in. If you've been away for a while, or your readiness is low, Norvin offers to ease today's hard session or test: Ease this one swaps in a session one zone easier, Move the test swaps a test with your next session, and Row as planned keeps it as written.

What Norvin suggests

Norvin reads your rows, your effort ratings and your training load together. When they point to a change, you'll see a Plan suggestion on Home and in Why this week on the Plan tab. For example:

• A lighter week when you're carrying fatigue.
• Faster paces when you're fitter than your baseline says.
• A retest when your hard sessions have started to feel easy.
• Gentler targets when your paces have been a little too fast to hold.
• Adjusted paces after days off.

Tap Apply to make the change, or Skip — and if you like, say why: too aggressive, too easy, or it doesn't fit your schedule. That tells Norvin what suits you. Changed your mind after applying? Undo puts it back.

What Norvin reads

• What you rowed — the pace, power and heart rate of each session against its targets. Your session analysis.
• How it felt — your RPE rating. Consistently high ratings for the work done can point to fatigue; consistently low ratings suggest room to progress. Rating your effort.
• Your training load — how much you've done lately compared with what you're used to.

Readiness

Your readiness score, from 0 to 100, sums these signals up: your recent training load, how your sessions have been going, how hard they've felt and how long since your last row. It reads Building... for the first couple of weeks while Norvin learns your rowing, then Excellent, Good, Moderate, Low or Rest. Low readiness is when Norvin offers to ease a hard session.

When you're ready to push

Adaptation works in both directions. When your rows show you're fitter than your targets, Norvin suggests moving them on. The goal is always the same: the right challenge, at the right time.