Feature

Adaptive training: the plan reacts to how the session actually went

Most training plans are a static spreadsheet: the same sets, reps and weights for eight weeks, no matter how the sessions felt. Theron authors week 1 and then fills in the rest of the plan duration session by session, using your own feedback to decide whether the next session should back off or push.

Start training adaptively

Why static plans stall

A plan written four weeks ago does not know that you slept badly, that your legs are still wrecked from Monday, or that the last set felt easy. Without that feedback loop you either grind through fatigue until something hurts, or you repeat weights you have already outgrown. Auto-regulation is how coaches solve this in person — Theron applies the same idea between sessions.

How adaptation works

Step 1

Log the session

Exercises, sets, reps and weight — the same logging flow you already use.

Step 2

Rate it

On the next app open, rate soreness per exercise (1–5) and overall exhaustion (1–5). Two taps, not a questionnaire.

Step 3

Theron resolves the next session

High soreness triggers a deload: less load or volume and more rest. Low soreness with no exhaustion triggers progressive overload.

Step 4

Repeat for the plan duration

Week 1 is authored once; every later week is resolved from your feedback instead of copy-pasted.

Deloads happen on time

Backing off is decided by your feedback, not by a calendar guess made in advance.

Overload is not left to memory

When the signals say you are recovered, the next session moves up instead of repeating.

Coaches can tune the rules

Gyms and coaches set their own soreness and exhaustion thresholds in the formulas manager.

Works with coach-assigned plans

A plan assigned by your coach adapts the same way, and your ratings stay visible on their dashboard.

Who adaptive training is for

Lifters training alone

People without a coach in the room who still want progression decided by something other than mood.

Coaches with many clients

Coaches who cannot rewrite twenty programs every week but still want each one to respond to feedback.

Returning after a break

Anyone ramping back up, where starting conservative and progressing on evidence matters most.

Related features

→AI training plans built around your goal→Workout logging with autocomplete for hundreds of exercises→Weight & progress charts across weeks and months
FAQ

Adaptive training — common questions

Do I have to rate every session?▾
No. Ratings are prompted, not mandatory. Without a rating the plan keeps the last resolved progression instead of guessing.
Can I still edit the plan by hand?▾
Yes. Adaptation sets the starting point for the next session; you or your coach can override any exercise, load or rest day.
Does this replace a coach?▾
No. It automates the between-session adjustment a coach would make. Exercise selection, technique and long-term programming are still human decisions — which is exactly why coaches can tune the thresholds.
Which plans include it?▾
Adaptive training is part of the training engine and is available on every paid personal plan, as well as to clients following a coach-assigned plan.
Contact

Get in touch

Questions about Theron, partnership inquiries, or just want to say hi — we respond within 24–48 hours.

Generalsupport@theronapp.com
Demosupport@theronapp.com
Instagram@theronapp
TikTok@theronapp

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