> For the complete documentation index, see [llms.txt](https://bigdeckit.gitbook.io/myfitnessplan/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://bigdeckit.gitbook.io/myfitnessplan/user-guide/workout-rhythm.md).

# Workout Rhythm

Workout and rest days that follow your pattern, not the weekdays.

MyFitnessPlan doesn't tie workouts to weekdays. Instead, each plan follows a **rhythm**: a pattern of workout days and rest days that repeats from the plan's start date. "Three days on, one off", "every other day", "five on, two off": whatever suits you.

{% embed url="<https://www.youtube.com/watch?v=HHCFWGNSNMk>" %}
Changing a plan's rhythm
{% endembed %}

## Your default rhythm

**Settings → Workouts → Workout Schedule Pattern** is the rhythm every plan uses unless you give it its own. Click a day to switch it between **workout** (dumbbell) and **rest** (moon), and use **−** / **+** to make the cycle shorter or longer.

Change it, and every plan that follows the default changes with it.

## A rhythm for one plan

In the plan builder's **Details** tab, under **Workout rhythm**:

* **Use my default:** follow the rhythm from Settings.
* **Set for this plan:** give this plan its own rhythm. It's an override: the default and your other plans don't change.

With **Set for this plan** there are two ways to describe it.

### Repeating cycle

One pattern that repeats, from 1 to 28 days long.

Example, a workout every other day across a week:

| Day | 1   | 2  | 3   | 4  | 5   | 6  | 7   |
| --- | --- | -- | --- | -- | --- | -- | --- |
|     | 🏋️ | 🌙 | 🏋️ | 🌙 | 🏋️ | 🌙 | 🏋️ |

The builder sums it up as **"4 workout days in every 7 days"**. Click a day to switch it; **−** / **+** removes or adds a day at the end.

### Week by week

Each week has its own pattern, for up to 12 weeks. The weeks run in order, then start again from week 1. Use it when a plan builds up, say three workouts in week 1, four in week 2 and five in week 3. **Add week** copies the last week so you only change what's different. Every week keeps at least one workout day.

## How the rhythm lays out a plan

* In the builder's **Schedule** tab, rest days appear between the workout days according to the rhythm, so you only fill the workout days.
* The plan's workouts are placed on the calendar in order, one per workout day, starting on the plan's start date.
* Change the rhythm of a running plan and the remaining workouts are laid out again; days you've already done stay done.
* [Freezing](/myfitnessplan/user-guide/calendar.md#freezing-days) a day doesn't use up a workout: it waits for the next open day.

{% hint style="info" %}
**Two plans at once?** Each active plan follows its own rhythm from its own start date, so a five-day strength plan and a gentle daily mobility plan can run side by side.
{% endhint %}

**Related:** [Plans and the Plan Builder](/myfitnessplan/user-guide/plans-and-the-plan-builder.md) · [Calendar](/myfitnessplan/user-guide/calendar.md)