Once you have a complete performance test battery you can get a workout plan to train your weakest point. The workout plan consists of 16-24 numbered sessions (workout days) each of which have several exercises. Each workout day is scheduled to be done on a certain date. If you are late, below the workout day is shown the number of dates your are late and the schedule of the plan is automatically recalculated.
The workout plans are designed to be combined with climbing, however you should take care to be well recovered, have at least 2 days of rest, before executing your next session if it has exercises with high intensity like “Strength” and “Hypertrophy”. If your next session has exercises for endurance it is acceptable to climb routes with high intensity before it, if you are able to complete them. The execution score of each exercise gives you information of how recovered have you been before performing the given exercise. As a rule of thumb, you should always try to have good execution scores in order the workout plan to be effective.
The “Progress and Timing” status bar shows how much of the overall plan you have completed and a timing score of how well you are following the training schedule. The timing score indicates how effective would be the overall plan if you keep the current timing. You should always do your sessions on time in order to have a good timing, hence maximal training effectiveness. If you’ve been late with some sessions, we do not recommend to do the next ones in advance just to improve your timing score, unless you are able to complete the exercises with good execution score – that would mean you can recover quickly.
After you have completed the workout plan you can do the test battery to see your progress and get a new workout plan to improve your next weakest point.