Methodology

Strength program engine

The program builder starts with one of three fixed weekly structures: 3-day Push/Pull/Legs, 4-day Upper/Lower, or 5-day Push/Pull/Legs/Upper/Lower. It then adapts exercise selection to the user’s goal, experience, available equipment, and session length.

• Compound and technically demanding movements appear earlier in each session.
• Session length determines whether the plan contains five, six, or seven exercises.
• Strength goals increase work on major lifts and lengthen rest periods.
• Substitutions preserve the original movement purpose where possible.
• Double progression adds repetitions before load.

Running plan engine

The running builder creates a four-week block from the runner’s goal, current weekly mileage, and available running days. It uses easy running as the base, introduces one controlled quality session when appropriate, preserves a long run, and reduces volume in week four.

• Weekly targets begin near the runner’s stated current volume.
• Long-run share changes with the selected race distance.
• Faster goals add controlled tempo, interval, or stride work.
• Completed runs update mileage, pace, consistency, and effort totals.

Running-shoe matcher

The Run Lab compares a runner’s stated terrain, mileage, width, cushioning preference, intended use, support preference, sensitivities, and budget with a curated shoe catalog. Rankings are heuristic, not medical predictions.

• Positive signals improve a shoe’s ranking.
• Design conflicts reduce the ranking.
• Explanations identify both likely benefits and possible drawbacks.
• Users should try shoes on and use a retailer with a suitable return policy.

Hybrid Score

The rolling seven-day score rewards active days, a mix of strength and running, complete training summaries, and limited community support. It caps each category and never increases because someone claims an extreme weight or distance.

• Consistency contributes up to 40 points.
• Strength and running balance contributes up to 20 points.
• Complete Training Receipts contribute up to 20 points.
• Community support contributes up to 10 points.
• A four-day balanced challenge contributes 10 points.

Important limitations

Exercise tolerance, injury history, technique, anatomy, and recovery cannot be fully assessed through a questionnaire. Shoe specifications and product availability also change. Stop activity that causes sharp, worsening, numb, or unusual pain and seek qualified medical care when appropriate.