7-Day Plan & periodization

The 7-Day Plan shows the week ahead: what each day holds and what it will do to your fitness and fatigue. Open it with the 7-Day Plan button on the home screen. It works without an AI key.

Reading the plan

At the top you’ll see today’s CTL, ATL and TSB, and which phase of your training cycle you’re in.

• CTL (Fitness) — your long-term training load, averaged over about six weeks. It rises slowly as you get fitter.
• ATL (Fatigue) — your short-term load over about a week. It rises quickly after hard days.
• TSB (Form) — fitness minus fatigue. A negative number means you’re carrying fatigue, which is normal while building. Around zero or positive means you’re fresh.

This week’s load summarises the week (for example Building or Deload week) and shows your ACWR (acute-to-chronic workload ratio). Roughly 0.8–1.3 is the “sweet spot” for safe progression.

The daily table lists every day with its session, planned strain, and the projected CTL, ATL and TSB, so you can see how the week will play out. Strength sessions are shown too.

Plan adherence compares what you actually did over the last days with what was planned.

Build and deload weeks (periodization)

By default, Tempovi repeats a cycle of 3 build weeks followed by 1 deload week. In the deload week, volume drops by about 25 % so your body can absorb the work. You can change this under Settings › Training › Periodization (advanced):

• the number of build and deload weeks, and the deload drop %
• which week the cycle starts on (This wk sets it to the current week)
• Restart the cycle after a break

To train without cycles, switch off Periodize training load.

Strength focus week

Want a week where lifting comes first? In Strength mode, turn on Strength focus (Until Sun or 7 days). While it’s on, the plan schedules up to four strength sessions, keeps runs easy and holds running volume steady. Tap End to stop early.

Season plan (training for a race)

1. Set your race: Settings › Profile & Goal › Race / Training Goal. Switch on Race-prep mode, enter the race date, distance (for example 21.1 for a half marathon) and an optional goal time, then tap Save race.
2. In the 7-Day Plan, tap Season plan.

The season plan splits the time to race day into Base → Build → Peak → Taper, with deload weeks inserted. It shows projected fitness and form up to race day, and a week-by-week table of phase, load, CTL and TSB.

Add the plan to your calendar

On the season plan, tap Add to calendar (.ics) and choose where to save or share the file. It contains one all-day entry per week (phase and load target) plus race day, and works with Apple Calendar, Google Calendar and Outlook.

Travel projection

Going away? Travel projection (button on the 7-Day Plan) shows what a trip does to your fitness over the coming weeks. You can choose to keep training, maintain or rest. Add dated stops, then save trips by name so the coach knows when you’re away.

Other buttons

• Shrink-to-fit — when on, sessions are trimmed to fit your weekly ceiling.
• Regenerate — recalculates the week.
• Routines — your saved running and strength routines.