How do I let TrainAsONE decide the optimal number of training days for me?

The Short Answer

To give the TrainAsONE AI the most freedom to calculate your "optimal" frequency, you should set your availability to 7 days per week. This does not mean the system will force you to run every day; rather, it tells the engine that it has total flexibility to distribute your training load across the week in the most efficient way possible.

Maximum Availability vs. Forced Volume

When you enter a number of days in your Training Settings, the AI treats this as a maximum. It is a common misconception that the app "forces" you to run that many days. In reality (but simplistically):

• The system calculates the total "load" (stress) your body needs for the week.
• It then looks at your availability to see how to distribute that load.
• If you are available 7 days a week, it can prescribe a mix of high-intensity, moderate, and very light sessions to keep you in the optimal training zone.

Why does the plan usually fill every available day?

Following user feedback, we learned that many runners prefer to have a session scheduled rather than a surprise rest day. As a result, the system is weighted to utilise your available days. Consequently, it can be the case that the system determines you need to recover but you are "available" to run, and so will schedule a (short, low-intensity easy) run, rather than dropping entirely.

Note: The development roadmap includes the ability to toggle this weighting, enabling users to specify the extent to which the system should prioritise the attainment of their target running days per week.

Is it scientifically "better" to run fewer days?

Common advice often dictates a specific number of days based on a runner's level (e.g., "Beginners should only run 3 days"). While well-meaning, this is largely anecdotal, without scientific backing.

From a physiological standpoint, if the individual load of each workout is correctly matched to your current fitness and recovery, running more frequently can actually lead to better adaptations and improved running economy. By giving the AI 7-day availability, you allow it to use data — not a template — to decide when you should push and when you should pull back.

Summary: How to find your "Optimal"

• Set your training availability to the maximum you can realistically manage (e.g., 7 days).
• Let the AI build your plan.
• If the plan feels too heavy, check your Risk Tolerance setting rather than reducing your available days. This allows the AI to keep the frequency high but the intensity and duration safer for your current level.