Safety

How we keep you safe

Every Athlete Space plan is built inside these rules, whatever the sport. Here they are in plain words, with the real numbers.

Volume climbs slowly

A build week adds at most 10% over the build week before it.
No week rises more than 12% above the week before. Coming out of a recovery week, the limit is 22%, so you can climb back to where you were.
Small weeks may always add one small step: 20 minutes of running, 30 of riding, or 15 of swimming or anything else.
Once your own completed training gives us a record, your ramp follows it, between 5% and 12% a week. It only goes above 10% when that record is clean.

When we know your current weekly Drive, your first week is at most 12% above it.
With no history, your first week is 75% of the hours you gave us, never less than 30% or more than 95% of them.
No week goes above the weekly hours you asked for.

Every 3 build weeks are followed by a recovery week. Beginners get one after every 2.
A recovery week is lighter than the week before it, and its hard sessions become easy ones.

Volume steps down over the last weeks before your race.
Race week holds 30% of the level you trained at, or 15% for a race longer than 4 hours.

Long runs are capped by race and level. A beginner's long run never goes past 3 hours for a marathon, 2 hours for a half, or 75 minutes for a 5K or 10K.
A long run is never more than 30% of the week, and a long session grows at most 10% a week.
A single run is capped by level: 75, 90 or 120 minutes easy, and 60, 90 or 105 minutes for a hard session.
Two runs in one day need 8 to 12 weeks of history close to your stated hours, and the second run stops at 45 minutes.
Hard sessions are placed as far from other hard work as the week allows.

Before a plan with swimming, we ask how far you swim without stopping.
If it is less than 100, you get learn-to-swim work: short repeats with rest, never more than 50 without a break, no threshold-pace sets, and no swim longer than 45 minutes. Your first swim is 25 minutes.
If it is 100 to 400, no swim asks for more than 200 without a break, and your first swim is 30 minutes.

Lifting days are kept apart, never the day before a key session, and never next to a long session or a brick.
A lift on or the day before a key session has no leg-loading work.
When an injury is logged on your account, workouts that load it are taken out of your plan. The easy work in your sport stays.

Tell it your goal. It writes your first week, then helps every session count.

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