Replace a planned running workout with another session while preserving its training role, time commitment, and available environment.
A substitution is more useful when it preserves the original purpose of the session rather than merely replacing one exercise with another.
The tool starts with the role—easy aerobic, quality, long aerobic, or recovery movement—and returns a small set of modalities that can use the same session clock.
Use the output as a transparent planning aid, not as a measurement of fitness or a guarantee of performance. Keep planned workload separate from completed workload, use consistent definitions, and change the inputs whenever the schedule becomes unrealistic.
No. Time is preserved as a planning constraint, not as proof of equal physiological load.
Yes. Enter the constraint and choose the environment you have.
No. It keeps modality-specific effort decisions separate.