Today's session: what to do with your morning call
The morning call says how hard today can be. Today's session turns that into something to do: one card right above the Sleep, Recovery and Load boxes, naming a session and about how long. Tap the card to see why.
Where it gets its ideas
Nothing new to set up. It reads two things you already have: - Session types: what it can suggest, in your own names. A hidden type is never suggested. - Your usual week (tap the round +, then More, then Your setup): how many lifts and cardio sessions you aim for. Whichever is furthest behind this week goes first, and on a tie lifts go first.
It only ever names a session type and a length. Your workout itself is up to you.
What the card says on each call
| Morning call | When | The card says |
|---|---|---|
| Go | Lifts are furthest behind | Your hard lift, like Legs, about 80 min. A light lift if your hard lifts haven't bounced back yet |
| Go | Cardio is furthest behind, with no intervals yet this week, an easy day yesterday, and your interval type done in the last 6 weeks | Your interval type, like Hill repeats, about 50 min |
| Go | Cardio is furthest behind otherwise | Your easy cardio, like Easy ride, about 40 min |
| Go | Your load is 1.3x usual or more | An easy session (see below) |
| Caution | Lifts are furthest behind, and none of the below | A shorter hard lift, about 70% of your usual length |
| Caution | Cardio is furthest behind, and none of the below | An easy session (see below) |
| Caution | Your days have looked alike, a session hasn't bounced back, or your load is 1.3x usual or more | An easy session (see below), and tapping it shows the reason |
| Swap | Always | Walk or mobility, even if neither is one of your session types. Planned sessions stay open for later in the week |
If you've done your week's plan, the card says Your week's plan is done. If you haven't set a usual week, it says Set your usual week, and tapping it opens setup.
When it offers two easy options
When the card names an easy session on a Caution morning, or on a Go morning with high load, it can offer two. If you've done both your easy cardio type and your light lift type at least 5 times, the card offers both: Easy cardio or light lift. The one your week is further behind on comes first, and easy cardio goes first on a tie. Tap the card to see how long each usually takes you and how your next morning usually looks after each.
If a very long name wouldn't fit on one line, the card says Easy session and the list names both.
What's behind Why this?
Tap the card to see short rows: the morning call and your recovery, how your week stands, how long ago you last did each session and your usual length. - Which one first: if you have two hard lift types, like Legs and Chest/back, it picks the one you did longest ago. - Still bouncing back: if a recent session hasn't bounced back yet, a row names it, and the card won't suggest that type. - Length: your usual length is the middle of your sessions of that type since your program start. It shows after 5 sessions of that type. Before that, the card names the type with no length.
Good to know. The card is gone once you've logged a lift or cardio session for today. It also stays away while you're marked sick, and until WHOOP scores this morning. On travel days it follows the morning call.
ZONAL is for training and wellness, not medical advice. If something feels off, go easier.
Questions
It suggested something I don't do. How do I change that?
Hide that type in Session types, and check your lifts and cardio in Your usual week. If a session landed in the wrong type, you can tag it.
My plan says lift but it says Walk or mobility. Did I miss my lift?
No. On a Swap morning nothing gets crossed off, and the card never asks for two sessions in one day. If the week runs out, it ends a session short.
Why does it say a hard session fits, then offer something easy?
The call says what today can take. The card looks at your week too, and if cardio is furthest behind, or your load is high, an easy session is what's next.
Does it know what I did at the gym?
It sees the session and its type, not your sets or exercises, so it never suggests those.