On a bad day the choice is usually between a full session and nothing. Micro-workouts are a third option: ten to fifteen minutes that count in full.
Protocols are a Loopa Premium feature.
When Loopa offers one
The week plan swaps a scheduled session for a short one when either is true today:
- Your check-in energy is 2 or lower.
- Any symptom you logged today is severity 4 or higher.
That is the whole rule. It is your own entry from today, and nothing else decides it.
If neither is true you can still open the library and pick one. The offer is a convenience, not a gate.
They count in full
Accepting one starts an ordinary workout session. It goes in your log like any other, keeps your streak, and counts toward the resistance input of the lean-mass score exactly as a long session does.
Nothing marks it as lesser afterwards. There is no asterisk in your history.
Picking one
Each session comes in two forms: one that needs nothing and one that uses whatever you have. Pick the version that matches the room you are in.
The library is at Health › Protocols › This week, under the day, or from the training tab.
Why short still works
Three resistance sessions a week is the target the lean-mass score measures against (ACSM position stand, Donnelly 2009), and it counts sessions rather than minutes. Consistency is the part that is hard to replace; a fortnight of nothing is much harder to come back from than a fortnight of short.
It is still your call
Loopa offers. It does not insist, does not mark a skipped day, and does not ask why.
If you are ill, rest. A tracking app has no idea what is wrong with you, and a low-energy check-in and a fever look identical to it.
Related
- Your week, around your cycle
- The lean-mass score
- Returning to activity
- Logging a workout
- Building a routine
- Daily check-ins
Where this comes from
The three-sessions-a-week resistance target is the ACSM position stand (Donnelly et al., 2009). Full citations are at loopahealth.app/sources. Loopa does not give medical advice.
