PacePartner.app
1. Red flags override everything
Systemic illness, fever, pain with altered mechanics, and very close A-race timing are not make-up scenarios.
Public Tool
Missed a workout? Protect the week, not the guilt.
Use this free PacePartner tool to decide whether to move, replace, shorten, or skip a missed session without turning one disruption into four compromised workouts.
2. Protect recovery spacing
Do not stack hard days just because the original session went missing. The week still has to look coherent.
3. Protect the block goal
Base, quality build, race-specific work, and recovery weeks should not all be rescued the same way.
4. Time pressure changes the dose
Limited available time usually argues for shorten, replace, or skip rather than heroically trying to recreate the full workout.
5. Low-value sessions drop first
Easy and recovery sessions are usually the first workouts to let go, long before a key session should be crowded into the wrong day.
Connected Mode
Use my Intervals.icu week
Pick the missed session from your calendar, then edit anything that real life changed.
Manual mode is ready below. Connected autofill appears here when you have an active PacePartner session and Intervals.icu linked.
Missed Workout Replanner
The goal is not to save the original calendar slot at all costs. The goal is to preserve the training intent with the least downside.
FAQ Shortcut
You do not make up missed fitness with panic training.
If moving the session would crowd a hard day, compromise recovery, or chase a race that is too close, the right answer is usually not to recreate the original workout.
Ready
Run the replanner to protect the week
You’ll get a recommendation category, a plain-English explanation, guardrails, red flags, and a sample revised next-3-days plan.
Why this call
The visible rules will appear here once you run the tool.
Guardrails
Protect the next important session before trying to save the missed one.
Red flags
Illness, fever, pain with altered mechanics, and very close race timing should override make-up instincts.
Sample revised next-3-days plan
Day +1
Placeholder
The revised three-day plan appears here after you run the tool.
FAQ
Questions endurance athletes usually ask after a missed workout
The point of this tool is not perfect workout compliance. It is keeping the week coherent enough that one missed session stays one missed session.
Should I make up a missed workout?
Usually no. The bar for moving a missed session should be high. The rearranged week still has to protect recovery and still has to make sense for the block goal.
What if I already did one hard session this week?
That usually pushes the answer toward replace, shorten, or skip rather than another hard make-up day. Protect spacing before you protect calendar symmetry.
Can I move a missed long run or long ride?
Sometimes, but only when race timing, fatigue, and available time all make the moved version low-risk. A long session in the wrong slot can be more expensive than a skipped one.
When is skipping the right performance decision?
When the cost of saving the session is higher than the value of keeping it. Illness, pain, close A-race timing, and high fatigue all move the answer in that direction.
What if I missed the session because I was sick or something hurts?
That is a red-flag branch, not a make-up branch. The correct question is how to protect return to training, not how to win back the original workout.
Can PacePartner sync the revised plan later?
Yes. The output is structured around relative days, duration, intensity, and session role so it can later become connected calendar actions inside PacePartner.
Can this read my Intervals.icu calendar?
Yes, if you are signed in and connected. The tool can suggest likely missed workouts, next-race timing, fatigue defaults, and the next 3 days of planned minutes while still letting you edit every field.
Do I need a subscription to use the public tool?
No. The public replanner stays free. A subscription is only needed if you want PacePartner chat to do the same job from your connected training data.
PacePartner
Want the same decision made from your actual calendar?
Inside PacePartner, coach chat can use your connected Intervals.icu week, race schedule, and recent training context instead of making you re-enter every detail by hand.