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Exercise plan

The exercise plan will help you increase your distance performance from week to week. This goes hand in hand with the automatic route calculation as you will always be able to find an appropriate routes. Even better, your training will also become less boring as routes will always contain new variations to match the targeted distance.

Please note that the TrailRunner exercise plan is a basic exercise plan that can not replace an individual analysis performed by an expert.

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General concept

The exercise plan is based on a 3 week cycle consisting of a normal week , a intensive week and a regeneration week. The normal week is assumed as 100% of the distance goal for this cycle. The intensive week is set to 120% and the regeneration week to 80%.

After completing a 100-120-80% cycle the distance for the upcoming 100% week will be increased by a percentage you can define.


The cycle described above counts for one workout unit per week, but you can add as many workout units per week as you wish, each containing a different base distance value and cycle increase value. For example, if you plan two workouts per week, you could increase the first workout by 1% per cycle and the second by 5% per cycle.

Creating a new exercise plan

The following steps will create a new exercise plan containing two workouts per week. The first workout we will call the during the week workout and the second the weekend workout. The during the week workout will start at 10 km, increasing by 1% per cycle, the weekend workout will start at 12 km increasing by 5% per cycle.

You now have set up a new exercise plan containing one week.

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Finding a route

You can let TrailRunner find a route for you that matches the distance suggested in the exercise plan.

Marking workout units as done

The goal of the exercise plan is to increase your distance performance in small steps. But sometimes you miss a workout unit or you were not able to complete the full unit. Therefor you must mark exercise units as done before you add new exercise units for the upcoming week. To set a selected exercise unit to completed, follow these steps:

The concrete values of the accomplished workout will now be copied over to the exercise plan and the exercise unit will be checked with a green check-mark.

This will dynamically adjust the progression of following exercise plan weeks. Please note that if you do not check any completed exercises with the green check-mark, the exercise plan assumes you did not complete them. In the upcoming cycle the new target distances then might not be increased. This is to avoid a progress you actually didn't perform.

Adding new weeks

After completing a week, you will need to add new units for the upcoming week. To add a new week follow these steps.

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