How should I use TrainAsONE when returning from an injury?

Returning to running after an injury requires patience and a cautious, data-driven approach. Instead of training "offline," we recommend using the system to act as a neutral observer to prevent you from doing too much, too soon.

**1. Use the Injury / Illness Form**

Navigate to your Dashboard and fill out the Injury / Illness form. This is the most effective way to "re-calibrate" the AI for a safe return. Even if the tool feels rudimentary, it provides the AI with critical constraints:

• Set a Maximum Duration: If you are currently only comfortable with 5 or 10 minutes of movement, set that as your absolute limit.

• Disable Speedwork: We recommend toggling off high-intensity sessions (like Intervals or Sprints) during the early stages of a return to protect the injured area from high-impact stress.

• Apply a Pace Adjustment: You can tell the system to slow down your prescribed paces across the board. (More granular options are available in the Pace Overrides area of your Training Settings.)

**2. Lower Your Risk Tolerance**

Go to your Training Settings and reduce your Risk Tolerance. This tells the AI to prioritise safety and stability over rapid progression. The system will be much more conservative with how it ramps up your volume.

**3. Use Workouts as a Guide (The "Stop" Rule)**

Think of the planned workouts as a maximum guide, not a requirement. If a 10-minute run is scheduled but you feel discomfort at 5 minutes, stop. The AI is reactive; it will see your under-adherence, analyse your data, and almost certainly adjust your future plan to be even more supportive.

**4. Manual Overrides**

If you find that certain workout types (like Repetitions or Hill Sprints) consistently aggravate your injury, feel free to reach out to support. We can manually disable specific workout categories for your account until you are 100% ready.