# Adaptive training

> The changes GGAB suggests to your training as you log, why each one appears, how to answer it, and the check-in that brings them to you.

Source: https://getgoodatbadminton.com/docs/adaptive-training
Updated: 2026-10-18
Answers: How does adaptive training work? / Why is GGAB suggesting a change to my training? / What does I did them mean on a suggestion? / Will GGAB change sessions my coach set? / Where can I see training changes I applied? / How do I turn off the training check-in?

## How it works

GGAB keeps your plan in step with you. It looks at what you logged, how you're recovering and what you've told it, and when there's a reason to change your plan, it suggests the change.

**Nothing changes until you tap Apply.** Every suggestion says why it appeared and lists exactly what moves, session by session.

GGAB checks when you open your training and when your wearable syncs. Suggestions only ever touch sessions you planned yourself or programs you follow. **Sessions your coach set are never changed**, because that's your coach's call.

## Where suggestions show

- **On the website:** at the top of the Sessions page, and on the session it changes.
- **In the app:** at the top of **Training → Plans**, and on the session it changes. Tap **See changes** to open the session-by-session list.
- **In the chat**, as a card under GGAB's answer, when you asked for a change or the check-in brings one up.

Each card has a label saying where it came from, a short title such as "Lighten today's session", the reason in one sentence, and each change written as before and after: *"Smash defence: 4 sets → 3 sets"*.

## Answer a suggestion

| Button | What it does |
|---|---|
| **Apply** | Makes the change. |
| **I did it** or **I did them** | Shows when the suggestion counted sessions as missed only because nobody marked them. Marks them done and withdraws the suggestion. |
| **Not now** | Leaves your plan as it is. |
| **Talk it through** | Opens the chat about it. If you agree on something different, GGAB replaces the card with a new one. |

After you answer, the card shows how it ended, with a **History** link to every change you've answered.

## Where suggestions come from

| Label | What it suggests |
|---|---|
| **From what you logged** | Hit your targets and the next sessions step up; fall short and they ease back. |
| **From your readiness** | A lighter session or a rest day, when your wearable says you're run down. |
| **From your last reflection** | An easier next session, after you mention pain. |
| **From your training log** | Moving or dropping a day you keep missing. |
| **From your chat** | A change you asked for in the chat. |

### From what you logged

When you log a session from a plan or program, GGAB looks at each exercise and suggests one change for that plan's upcoming sessions:

- **Lifts:** every set at the top of the rep range moves you to the next weight. Falling well short on two or more sets, two sessions running, backs the weight off a little.
- **Runs and sprints:** a little faster, or a little further at the same easy effort.
- **Drills:** few mistakes make the next one faster. A lot of mistakes make it simpler.

### From your readiness

With a wearable connected and health-data sharing on, GGAB reads your readiness from last night's or this morning's data. It only looks at today's sessions:

- **45 or below:** a lighter session, with less volume and effort kept at or under 6 out of 10.
- **30 or below:** a rest day.

Warm-ups, mobility and cooldowns are already easy, so they're left alone. See [Connect your watch](https://getgoodatbadminton.com/docs/wearables) for how readiness is worked out.

### From your last reflection

When you reflect on a session and mention pain, GGAB notes how bad it was from what you say:

- **Moderate** (it changed what you did) or **severe** (you had to stop): your next session in the following three days gets lighter.
- **Mild**: nothing changes.

### From your training log

GGAB looks at the last three weeks of each plan or repeating session. If there's a weekday you've missed at least twice and never made:

- It suggests **moving** that day to a day you do train, if you've trained on another day at least twice and nothing is planned on it.
- Otherwise it suggests **dropping** that day. You can always say **Not now**.

For a repeating session, the change applies to the rule too, so the series repeats on the new day from then on.

This only kicks in once you've marked at least two sessions done in the last three weeks. Until then GGAB can't tell missing a day from not logging it, so it asks **Did you train?** instead. See [Done, skipped or missed](https://getgoodatbadminton.com/docs/training#done-skipped-or-missed).

## The check-in

When there's something to talk about, opening GGAB starts with a short chat about your training:

- a suggested change waiting for an answer,
- how a session in the last two days went,
- goals for a session starting within the next three hours.

On the website it opens in the dashboard's chat, once per visit. In the app it opens when you start the app or come back to it after a while. It waits if you opened GGAB from a notification, or you're in the middle of something like an upload, a timer or a drill.

Answer it, tell it "not today", or tap **Remind me later**. **Turn off** in the chat stops the check-in altogether, and **Undo** turns it back on.

You can also switch it in your notification settings, under **Training check-in**: **Settings → Notifications** on the website, **Account → Notifications** in the app.

## Training changes

Every suggestion you've answered is kept, with how it ended: **Applied**, **Dismissed**, **Marked done**, **Expired** or **Replaced** by a newer one.

- **On the website:** open **Notifications** and choose **Training changes**, or click **History** after answering a card.
- **In the app:** open **Notifications** and tap **Training changes**.

## Related guides

- [Training](https://getgoodatbadminton.com/docs/training)
- [Programs](https://getgoodatbadminton.com/docs/programs)
- [The training assistant](https://getgoodatbadminton.com/docs/training-assistant)
- [Connect your watch](https://getgoodatbadminton.com/docs/wearables)