Question 1

If I log extra workouts outside my plan, will it cause issues?

Accepted Answer

Not at all — extra workouts only enhance your experience. Every workout you log feeds into your personal bests, pace analysis, weekly digest, and race readiness score. The only protective measure is the over-training signal: if your weekly volume exceeds 150% of your planned sessions for two consecutive weeks, the system will automatically add recovery sessions to protect you from burnout. Otherwise, more data means better insights.

Question 2

What happens if my plan feels too easy? Will it automatically adjust?

Accepted Answer

Yes. Your plan uses 12 adaptive signals that run at the end of each week and mid-week from Thursday. If you're completing every session and hitting personal bests, the progressive-overload signal kicks in — bumping intensity by around 4%. If your running pace exceeds targets, the running-exceeded signal adds a further 5% pace increase. You'll see an "Adaptation Applied" notification on your dashboard explaining exactly what changed and why. The system continuously refines your plan so it never stays too easy for long.

Question 3

How quickly does the adaptation system respond to changes?

Accepted Answer

End-of-week adaptations run when a new training week begins, reviewing your entire previous week's data. Mid-week checks happen from Thursday onward, catching things like new personal bests or drill fatigue. Station-stalling detection (where the plan auto-inserts targeted drills for a station that isn't improving) requires at least 2 weeks of data before triggering. So the fastest response is mid-week for PBs and pace changes, and 2+ weeks for deeper station-level adjustments.

Question 4

If I create a doubles plan, do I lose my individual station-specific training?

Accepted Answer

Your doubles plan already includes a full personalised training programme tailored to your level, weaknesses, and goals. The doubles questionnaire collects the same information as the full-race questionnaire — your fitness level, station strengths, training availability, and more. The difference is that some sessions are replaced with coordinated partner sessions (changeover drills, matched-pace runs, partner YGIG). Your individual sessions still target your weak stations and follow the same progressive structure. You don't need a separate individual plan.

Question 5

Can I change my station focus within a doubles plan without affecting shared sessions?

Accepted Answer

Yes. On your doubles plan detail page, tap "Adjust Focus" to pick new stations to prioritise. This regenerates only your individual training sessions — your shared partner sessions, team settings, applied race strategy, and changeover drills all stay exactly the same. Each partner can independently adjust their focus without affecting the other person's plan or the team's coordinated sessions.

Question 6

If my partner discovers a weakness, does it change my plan too?

Accepted Answer

No. Each partner's individual sessions are completely independent — your plan adapts based on your own logged workouts, personal bests, and station performance. If your partner's station-stalling signal triggers, it adds targeted drills to their individual sessions only. Your shared partner sessions are coordinated but not affected by individual adaptation. For race-day strategy, run the Station Allocator to calculate optimal A/B splits based on both partners' actual strengths.

Question 7

What happens to my old plan when I create a new one?

Accepted Answer

TheHyroxGuide enforces a one-plan-at-a-time rule. When you create a new plan, your existing active plan is automatically archived. Archived plans are read-only — you can still view them with a completion summary showing sessions completed, adherence percentage, and weeks completed. If your current plan is a doubles plan and you try to create a full-race or station-target plan, you'll see a specific warning that your doubles plan already includes individual training and that archiving it will lose your partner sessions and any applied race strategy.

Question 8

How does the plan know which stations to target if I'm not sure about my weaknesses?

Accepted Answer

If you select "Not sure" during the questionnaire, the plan starts with a balanced approach — equal attention across all stations. As you log workouts and the system collects data over the first 2+ weeks, the station-stalling detection identifies stations where your times aren't improving. It then automatically inserts targeted drills for those stations into your programme. You can also manually change your focus at any time using the Adjust Focus button on your plan page.

Question 9

Can I pause my plan and resume later without losing progress?

Accepted Answer

Yes. Every plan has a Pause button that freezes your week counter. While paused, the adaptation system stops running and your training week doesn't advance. When you resume, you pick up exactly where you left off — same week, same sessions, same adaptation state. Any workouts you logged while paused are still counted in your overall stats.

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