English interface. Calculations and rules are identical to the German edition, which remains authoritative. Deutsche Fassung
1 — Purpose and principles
2 — Set up the plan
3 — Weekly plan and course
S = strength, E = endurance, S+E = combined; number = minutes. D marks a deload week; deload weeks are shown dimmed.
4 — Weekly feedback and suggestion
The five rules
5 — Session in detail
Open as a session in the »Session builder«
The selected session becomes blocks with exercises from the catalogue of the »Session builder«: warm-up, balance, strength, cool-down and stretching. Save the file and load it there under »Save and load«; everything can then be adapted and done with the follow-along timer.
6 — Circuit and circuit timer
7 — Basic modules and rules
Warm-up
Mobility and balance
Rules of the plan
8 — Calendar and exchange
The exchange file contains the settings of the plan, no health information. The same settings always give the same plan.
Template for the Training load and trend tool
Stores the planned minutes and the mean planned effort for each calendar day (rest days with 0). Load it in the Training load and trend tool and replace it with the actual values after each session.