Progression and contingency rules

Core principle

Author the workout for the intended purpose, then place the decision rules in the right place.

Progression rules

• Progression should be visible in session shape, not hidden in vague wording.
• Longer blocks, slightly denser pressure, clearer race specificity, or reduced recovery can all represent progression.
• Do not add multiple new stressors at once unless the plan clearly demands it.

Surrounding-day logic

Always author the session in relation to the surrounding days. Ask:

• what came before
• what comes next
• whether this day should carry load, consolidate stress, or protect freshness

Contingency rules

Put contingencies in ### Constraints or ### Notes. Examples:

• shorten the last rep if execution falls apart
• keep the whole ride aerobic if travel fatigue is still obvious
• replace a support session with movement quality if soreness cost is too high

Simplification rule

If two versions are both valid, prefer the cleaner one. The athlete should be able to understand the session quickly.

Final check

Before finishing the workout, ask:

• does the session cost fit the block
• does the structure solve the real training need
• is the wording cleaner than the first draft
• would another skill be able to publish this accurately later