What is an adaptive training plan?

adidas Training Plans are adaptive training plans, this means that the plan adapts to your actual fitness levels displayed during your plan, as well as self-assessment by feedback. The plan will then suggest speeds tailored to your fitness level and goals

The fitness evaluation at the start of your journey cannot be skipped; however, it can be done anytime after your plan has been created. Once your fitness evaluation has been completed, you can access the full plan schedule. 

If you want to try out one of our new adidas Training Plans, simply follow the steps in this article. 

To access the Training Plan:

• Open the adidas Running app
• Go to your “Progress” tab
• Scroll down until you see “Personalize your adidas Training Plans” 
• Here you can swipe through the cards and select the training plan you would like to start by clicking on it
• Once you click on the plan of your choice you will see more details regarding what you can expect of this plan, the difficulty and the duration.
• Click on “Get Started” to set up your plan
• On the next screen select the amount of weeks or chose a date yourself if you already have one in mind
• The next screen will give you the options to choose how many days a week and on which days you would like to run. Note here, that you need to select at least 3 days.

Please, note that the values you select now, can not be changed once your plan is created. 

Now that your training plan is set up we need to find your Starting point.

• Read the steps described on the screen before clicking “Select Workout”
• You will be sent back to the activity screen
• Click “Start activity” once you are ready to kick things off 
• Follow the intervals displayed on the screen
• Once you are done, click “Finish”.

After finishing the first workout of your training plan 

• You can add pictures, how you feel, select the terrain, add your shoe and even leave a note
• Click on “Save” when you are finished adding the details
• Share your activity with your friends or followers! 

You will be able to see the schedule of your training plan in the progress tab of the adidas Running app. Here you can also view the workouts for each of the days and your suggested rest days. 

If you want to delete a plan you can do so by doing the following:

• Go to your “Progress tap”
• Scroll down to “Personalize your adidas Training Plan” and click on it 
• Click on the 3 dots in the top right corner (android&iOS)
• Click on “Quit Plan” 

When you quit your plan, your activities are still gonna be shown in the progress tab as usual. 

You previously connected with Garmin and would like to follow your adidas Training Plan on your Garmin watch? Here’s how:

• Log in at connect.garmin.com and go to the settings > account information page.
• Make sure the Training permission is enabled for adidas Running in the list of connected apps.
• Sign up for an adidas Training Plan in adidas Running.
• Important: You will only see your workouts in Garmin Connect if you sign up for your plan after you’ve set the Training permission.

If you want to link your activity to a training plan follow the easy steps in the article below:

• Open the adidas Running app
• Tap the “Progress” tab. 
• Tap “Show more”.
• Choose an activity and click on the three dots in the top right corner
• Select "Link to a training day"
• Now, click on the Plan that you are following
• Choose the training day you would like to assign the activity to
• Select "Link to this training day" 

Once you successfully linked you’ll see a little message displayed indicating that the linking worked.

While you could already set your Yearly Running Goal in the adidas Running app, you have now also the possibility to set yourself Personal Goals for the day, week, month, year or a goal that should be reached at a certain date*. Your Goals can be set as recurring goals or just as one time motivations.

Follow these simple steps to set your goal for the first time:

• Tap the “Progress” tab
• Scroll down to "My Goals" 
• Click on “Add Goal”
• You can set Personal Goals for the sport types Running, Walking, Hiking, Cycling and Exercise*.

Once you select the Sports type, you’ll need to choose your Goal attributes such as duration, distance, and frequency. 

Recurring goals can be set to be repeated daily, weekly, monthly or yearly. While non-recurring goals can be set from the current date up to 3 years in the future. 

Once a Personal Goal is set it will also be displayed in your Progress Tab under “My Goals”. Here you also have a more detailed overview of your current Goals such as the remaining amount of kilometers and the remaining time period that you have set.

Once you track an activity that matches your Personal Goal criteria your Personal Goal will be updated to show you your current process accurately. 

Delete or end a Goal:

If you want to delete one of your current goals, simply follow the easy steps below:

• Tap the “Progress” tab
• Scroll down to "Your Goals" 
• Tap on “Show all” 
• Click on the three little dots next to the goal you would like to remove 
• Choose “delete” or "end" your goal

Want to inspire your followers and family with your progress? Share your Goal on social media and let your followers and family be part of your success.

*all activities tracked get counted to exercise

In order to edit your activity in the adidas Running app, follow the steps below:

• Tap the “Progress” tab
• Your most recent activities will be displayed at the top of the screen. To view your full history, tap “Show more”
• Tap the activity you wish to edit
• Open the menu (three dots) at the top right to edit the details
• Tap “Edit”
• On the next screen, make changes to your Sport Type, Elevation Gain & Loss, Start Time & Duration, and Distance by tapping each value (the calories will be recalculated automatically*)
• Additionally you can add your workout notes, take and remove a photo, or choose one from your gallery and record your feeling and the running surface.  
• Save your changes by tapping “Save” in the top right corner 

To add a workout manually in the adidas Running app follow these simple steps:

• Tap the “Progress” tab
• Tap “Add an activity manually” directly below “Recent Activities” 
• Choose your activity type, then set a duration, distance and start time (the burnt calories are calculated automatically)
• Save your workout by tapping "Next" followed by "Done" in the top right corner

Records is a fun and motivating Premium feature (in the adidas Runtastic Premium Membership), which helps you keep track of your personal bests. To view your records, go to the "Progress" bar and tap “Show more” next to "Records". Tap on the individual record to see the details of the activity in which the record was achieved.  You can view your fastest kilometer, fastest 5K, your fastest marathon and many more records. View, challenge and beat records for a variety of activities.

Delete a Record

If you are awarded a record by mistake, for instance, due to a tracking error, you can delete it. Just tap on the three dots next to the record you wish to delete and tap “Remove from Records”. 

To sync your activities with your adidas account, follow these simple steps:

• Tap the “Progress” tab
• Select “Show more” next to “Recent Activities” to open your full history
• Pull down the screen until the refresh icon appears and then release the screen. Your activities are now synchronizing.

Problems with syncing?

Log out of the app and then back in again. After that, try syncing your sessions again - it should work now.

To view your statistics in the adidas Running app, tap the “Progress” tab on the tab bar. Underneath your recent activities, you will see a summary of your running statistics for the current year. You will see how many running activities you undertook, your accumulated average pace, along with a graph displaying the number of kilometers you ran in each month. 

To get a more detailed insight into your statistics, follow these simple steps:

• Tap “Show more” next to “Recent Activities”
• In the left tab at the top, you can select the weekly*, monthly or yearly* view, and in the right tab, you can select the activity type to be displayed

To view your history in the adidas Running app, tap the “Progress” tab. Your most recent activities will be displayed at the top of the screen. To view your full history, tap “Show more”. You can sort your history by time period and activity type.

Simply tap a specific activity to view it in more detail.