NOYU builds Suggested for today from your own history: your setup, what you have done this week, your recent Cardio Load and how long you have before bed. Picking a card opens a review screen. Nothing starts until you confirm.
When your calendar has a session planned for today, it takes the place of the suggestions, shown as Planned today on Home and under Today on Training.
Why it suggests Easier or Harder
NOYU picks a starting effort each time you open Training. You get Easier when your Cardio Load is much higher than usual, you look like you need recovery, or you have already done your usual cardio this week. You get Harder when the last seven days are short of a hard session: intervals, or at least 10 minutes in zones 4 and 5. That is one a week if you do two to four cardio sessions a week, and two from five. NOYU leaves two days after a hard session before suggesting another. Otherwise you get Usual. Switch whenever you like.
Rest days
A rest card appears when recovery looks like the right call, when your Cardio Load is much higher than usual, or when you have done both cardio and strength today. If you have set a Status, such as sick or on holiday, the card says so. You can ignore it.
Cardio cards
NOYU builds these from your easy sessions. Expect a repeat of a recent session, one a little longer, or a lower heart-rate version of the same length. Harder adds tempo, intervals and a long session. NOYU stops suggesting cardio while your Cardio Load is much higher than usual, and once you have done cardio today.
Strength cards
A repeat of an earlier session, your most recent templates, and a Full body, Upper body or Lower body session built from your equipment, whichever you have gone longest without. NOYU aims to work each major muscle group once a week, or twice if you do strength three or more times a week, and puts first the session that covers what the last seven days have missed. Ties go to the area you have rested longest. NOYU stops suggesting strength once you log a session, in NOYU or on your watch.
Why nothing is suggested
Once you finish a session, it shows under Today. On Overview, if the other kind of training still makes sense today, its suggestion appears under If you fancy more; Cardio and Strength only ever suggest their own kind. Otherwise suggestions return tomorrow. After a day that trained every body area, Strength suggests Rest from strength today. If you would rather do something, I'd like to do something today offers a session for the muscle groups that rested, mobility or breathwork, each built in Chat. After a watch-recorded strength workout with no exercises, NOYU can't tell which areas rested, so strength waits until tomorrow: tap Add exercises so NOYU can suggest the areas that rested. The night card, with a moon, means you do not have enough time before your usual bedtime, which NOYU reads from your recent sleep. When Nothing suggested right now shows, Plan a session adds one to your calendar. A strength session left open stops suggestions until you finish or discard it, or until 12 hours have passed.
