When the coach detects an injury, today's product keeps the plan and goal intact and only
swaps workout types. This prototype proposes that Injury becomes a
first-class entity that supersedes the plan, with three rehab stages mapped onto planning
horizons. Frames render in the current product's visual language — same surfaces, same
cards, same tab bar.
Kinetic · plan
Amber · injury mode
Bio · completed / recovered
Steel · paused
Act 1 — Detection
01 · Before
Train tab — plan active
Today's product. Plan summary + week strip + day detail. Coach tab in the floating pill.
9:41●●● 5G ▮▮▮
Sub-20 · 5K Push
Peak phase · Week 6 of 8
📅 May 25
M
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Thursday, May 15
🏃Run
Planned
Tempo · 8 km
38min
Duration
4:00/km
Tempo pace
8.0km
Distance
💬
Coach
🧭
Train
📊
Insights
👤
Profile
02 · Detection
Coach — proposes injury mode
User reports the injury in conversation. Coach asks before changing anything. Inline card with explicit CTAs — no silent opt-in.
9:41●●● 5G ▮▮▮
Hey, I tore my calf about two weeks ago. Been biking instead of running. Annoying but I think it's getting better.
I'm really sorry to hear that — calf strains can be deceptive even when they feel better.
Before we keep planning, I recommend we switch to Injury Mode. We'd pause the sub-20 plan, drop the 2-week timeline, and focus day-to-day on getting your calf back. We can pick the goal up again when you're recovered.
⚕Injury mode
Turn on for left calf?
Grade A strain · reported ~2 weeks ago
Turn on
Not yet
9:42 AM
💬
Coach
🧭
Train
📊
Insights
👤
Profile
03 · Activation
Injury mode is on
Confirmation moment. Plan paused, goal stashed (not deleted). Sets expectations for what changes in the Train tab.
9:41●●● 5G ▮▮▮
⚕
Injury mode is on
We'll focus on your calf, not the calendar.
1
Sub-20 plan paused
Goal stashed — we'll revisit when you're ready
2
Day-to-day planning
Today's plan only · morning check-ins
3
No load on the calf
Until it's clearly recovered
See today's plan
💬
Coach
🧭
Train
📊
Insights
👤
Profile
Act 2 — Stage 1 · Sub-acute (day-to-day)
04 · Stage 1
Train tab — injury supersedes plan
Plan Summary Card replaced by Injury Summary Card. Stage chips replace the segmented progress. Week strip shows today + tomorrow only.
9:41●●● 5G ▮▮▮
⚕Injury mode · Day 3
Left calf strain
Pain trending down · 6 → 3
→ Details
Sub-acuteStructuredRe-entry
Today
15
Tom
16
Day-by-day. We'll decide tomorrow from this morning's check-in.
Morning check-in
How's your calf this morning?
›
Thursday, May 15
🚴Bike
Recovery
Easy spin · 30 min
30min
Duration
Z1·2
Effort
Spin only · stop if calf signals any tightness · no climbs.
View paused plan · Sub-20 5K
💬
Coach
🧭
Train
📊
Insights
👤
Profile
05 · Check-in
Morning check-in sheet
Bottom sheet over Train. Pain score + optional note. Feeds the log and today's planning.
9:41●●● 5G ▮▮▮
⚕Morning check-in · Day 3
How does your left calf feel?
0 = no pain, 10 = worst. Yesterday: 3.
0246810
2
Better than yesterday
Anything else? (optional)
Tightness in the morning but loose after walking around…
Save · plan today
06 · Detail
Injury detail — the log
Tap the Injury Summary Card to drill in. Header stats + reverse-chronological log of check-ins, activities, stage changes, coach notes.
9:41●●● 5G ▮▮▮
‹Train
⚕Injury · active
Left calf strain
Reported May 10 · Day 3 · Stage 1 of 3
2
Today
↓ 4
3-day trend
3
Check-ins
Log
Today · 9:30 AM
Morning check-in · 2/10
"Tightness in the morning but loose after walking around"
Yesterday · 7:12 PM
Easy bike · 30 min
Post-activity check-in · 3/10 · no flare
Yesterday · 8:04 AM
Morning check-in · 3/10
May 10
Coach paused Sub-20 plan
Goal stashed · switched to day-to-day mode
May 10 · 6:48 PM
Coach recommended medical consult
If pain > 5 or persists past a week
May 10 · 6:42 PM
Injury reported — "tore my calf"
Act 3 — Stages 2 & 3 · Structured and re-entry
07 · Stage 2
Structured — one week at a time
Pain trended down ≥3 days. Coach proposed Stage 2. Week strip returns, but no goal — low-load palette only.
9:41●●● 5G ▮▮▮
⚕Injury mode · Week 2
Left calf strain
Pain stable 0–1 · strength + low-load
→ Details
Sub-acuteStructuredRe-entry
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BikeStrgStrgBikeRestSwimWalk
Wednesday, May 21
🏋️Strength · Runner
Load substitute
Runner's posterior chain · 35 min
Mimics running load in a controlled way · ease off any movement that pulls on the calf.
35min
Duration
5moves
Exercises
3×
Sets
1Single-leg squat
3 × 8 / leg
2Hip bridge
3 × 12
3Calf raise · bodyweight
3 × 10
4Lateral band walk
3 × 10 / side
5Plank
3 × 40s
View paused plan · Sub-20 5K
💬
Coach
🧭
Train
📊
Insights
👤
Profile
08 · Stage 3
Re-entry — gradual ramp
First easy run back. Horizon expands to 2–3 weeks but no goal yet — that's the next decision.
9:41●●● 5G ▮▮▮
⚕Injury mode · Week 4
Left calf strain
Pain-free 8 days · gradual run-load ramp
→ Details
Sub-acuteStructuredRe-entry
M
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T
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F
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Thursday, June 5
🏃Run
First run back
Easy jog · 20 min
20min
Duration
6:00/km
Easy pace
First run back · keep it easy · stop at any tightness. Post-activity check-in afterwards.
Next 3 weeks · ramp
Week 1
2 × 20-min jog + bike, swim
Week 2
3 × easy run 25–35 min
Week 3
3 × easy + 1 × strides
View paused plan · Sub-20 5K
💬
Coach
🧭
Train
📊
Insights
👤
Profile
09 · Resume
Two paths back
End of re-entry. Coach offers: resume the stashed plan shifted forward, or build a fresh goal given lost time.
9:41●●● 5G ▮▮▮
Three weeks of easy running. No flare-ups. I'd say you're recovered.
We stashed the sub-20 5K goal back on May 10. It's still there if you want it — but the race date has passed, and four weeks of run volume is gone. Two options:
Option A
Resume sub-20 — shifted 5 weeks
Same plan, pushed out. New target: June 14.
Resume original plan
Option B
Build a fresh plan
Reassess fitness · pick a new goal · we'll have a quick chat.
Plan something new
10:14 AM
💬
Coach
🧭
Train
📊
Insights
👤
Profile
10 · After
Plan resumed · injury archived
Train tab returns to plan-led layout. A small bio "Recovered" card sits below the plan summary, hinting at how injury history lives on in Insights.