The unit is the week, not the day.

Seven rules, in the order the app applies them.

1. 01

   A week is kept when you hit your target

   You choose the number: three days a week, four, six. The count is distinct days trained, so two sessions on Tuesday is still one day. With a target of four, three rest days cost you nothing at all.

2. 02

   The week in progress can't break anything

   Until Sunday night (or whichever day your week ends), the current week is open. The app tells you how many sessions you still need and how many days are left, and flags the week as at risk only when the maths says so.

3. 03

   Freezes are earned, and spent for you

   Every four kept weeks earns a freeze, and you can hold two. When a week closes short, a freeze covers it automatically, but only if there's a streak to protect. A freeze is never wasted on a week with no run behind it.

4. 04

   One repair a month, by hand

   Missed a week in the last fortnight that no freeze covered? You can repair one missed week per month. It restores the streak; it doesn't pay XP. A forgiven week isn't an earned one.

5. 05

   Injured or ill? Pause it

   Declare a pause and any week it covers for four days or more is sheltered: it can't break the streak, and it doesn't add to it or pay XP. Reminders stop while it runs. A pause lasts up to twelve weeks, with 120 days a year in total, so it covers recovery without replacing training.

6. 06

   Changing your target is fair

   Raise it for a training block, drop it during a hard month. Every past week is judged by the target that applied at the time, so you never lose history by changing plans.

7. 07

   Nothing is stored that can drift

   There is no nightly job that closes weeks. The streak is recomputed from your logs every time it's read, so editing a session from last month corrects everything after it.