Adaptive Training Plans

Overview

Omnio can generate and manage a strength training plan that adapts daily based on your biometric readiness, nutrition status, and recovery state. Plans are rotation-based — instead of pinning workouts to calendar days, you cycle through a sequence (e.g. Push → Pull → Legs → repeat). If you miss a day, the rotation simply picks up where you left off.

Creating a plan

There are two ways to get started:

Auto-detection (recommended)

If you’ve been logging workouts (via LiftLog, Hevy, or CSV import), Omnio can detect your existing split from your last 60 days of training data:

1. Open the Training tab in the mobile app.
2. If you don’t have a plan yet, Omnio shows your detected schedule (e.g. “Looks like you train Push/Pull/Legs, 4 days per week”).
3. Tap Confirm to create a plan from your detected pattern.

This also triggers a model backfill — Omnio replays your 60 days of historical data through its Bayesian learning models to establish your personal baselines.

Manual creation

1. Open the Training tab → tap Create Plan.
2. Choose your goal: Hypertrophy, Strength, or General Fitness.
3. Select your experience level: Beginner, Intermediate, or Advanced.
4. Choose your training frequency (3–6 days per week).
5. Select your equipment: Full gym, Dumbbells only, or Bodyweight.
6. Omnio generates a plan with exercises, sets, reps, and RPE targets.

You can also ask the AI coach to create or modify a plan via the chat interface.

How daily adaptation works

Every time you request your next workout, Omnio evaluates your current state and adapts the prescription:

Readiness zones

Your biometric data determines a training zone:

Zone	Trigger	Adaptation
Rest	Biometric gate blocks (HRV/RHR/sleep severely abnormal)	Workout skipped — rest day prescribed
Light	Biometric caution gate or extended rest period	Volume reduced by 30%, isolation exercises pruned
Danger	Readiness significantly below baseline	Volume reduced by 20%
High	Readiness well above baseline	RPE capped to prevent overreaching
Low + Improving	Below baseline but trending up	Volume increased by 5%
Optimal	Readiness in normal range	Workout prescribed as-is

Nutrition adjustments

If you’re tracking nutrition, caloric status affects your workout:

• Severe deficit (< -500 kcal) — Volume reduced by 30%, RPE capped at 7.
• Mild deficit (-200 to -500 kcal) — Volume reduced by 15%.
• Maintenance or surplus — No change.

These adjustments stack multiplicatively with readiness adaptations, scaled by data confidence.

Recovery-aware session swapping

If the next rotation slot targets muscle groups that haven’t recovered (based on your learned recovery curves and soreness feedback), Omnio swaps to a different session that targets recovered muscles.

What the system learns

Omnio trains six Bayesian models from your data. These start with population defaults and personalise over time:

Model	What it learns	Example
Recovery curve	How long you take to recover from different training intensities	”Your legs need ~52 hours after heavy sessions, not the default 48”
Volume tolerance	Your maximum adaptive and recoverable volume (MAV/MRV)	“You can handle 22 sets/week for chest before overreaching”
RPE calibration	Systematic bias in your RPE reporting	”You tend to rate efforts 0.5 RPE lower than objective measures”
Schedule preference	Which days you actually train	”You train Mon/Tue/Thu/Fri with Wednesday as a consistent rest day”
Nutrition impact	How caloric deficits affect your recovery	”Deficits hit your recovery harder than average”
Readiness prediction	Which factors best predict your next-day readiness	”Sleep quality is 3x more predictive than HRV for you”

Models show their confidence level and what they’ve learned in the System Intelligence section of the Training tab.

Muscle feedback

After training sessions, Omnio may ask you to rate soreness for the muscle groups you trained (1–5 scale). This subjective feedback is blended with biometric recovery data to improve recovery time estimates.

• If you rate a muscle group ≤ 2 (very sore), Omnio treats it as not recovered.
• If you rate ≥ 4 (feeling good), Omnio treats it as recovered even if the biometric model says otherwise.

Compliance tracking

Omnio tracks how well you’re following your plan:

• Session completion rate — What percentage of prescribed workouts you completed.
• Volume accuracy — How close your actual volume was to the prescribed volume.

View compliance stats in the Training tab under Plan Compliance.

Modifying your plan

You can modify your plan through the AI coach or the API:

• Swap a session — Change today’s workout to a different one.
• Add/remove exercises — Customise individual sessions.
• Adjust volume — Change set counts (subject to safety envelope limits: ±25% max).
• Trigger a deload — Force a deload week (60% volume).
• Change your split — Switch from PPL to Upper/Lower, etc.
• Update your goal — Change focus from hypertrophy to strength, etc.

All modifications are validated against a safety envelope that prevents dangerous changes (e.g. more than 25% volume increase, fewer than 1 rest day per week, more than 6 consecutive training days).