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Phase Transitions

At the end of every 4-week training phase, your Level coach automatically reviews your progress and creates your next phase. This transition is designed to keep your training moving forward without any gaps.

What happens at the end of a phase

A few days before your current phase ends, your coach starts preparing your next one. Here is what the process looks like:

  1. Your coach reviews your data — workout completion rate, weights lifted, RPE scores, weekly check-in feedback, weight trends, and nutrition compliance
  2. It analyzes what worked — which exercises drove progress, whether the volume was right, and how your body responded
  3. It designs your next phase — a new 4-week plan that builds on your progress and addresses anything that needs adjusting
  4. You receive a transition email — a detailed recap of your completed phase and a preview of what is coming next

The transition is seamless. Your new phase starts the Monday after your current phase ends, so there is no downtime.

The transition email

When your phase transition happens, Level sends you a detailed email with:

  • Phase summary — how many workouts you completed, your total volume, and any weight changes
  • Key achievements — personal records, streaks, and milestones from the phase
  • Coach’s analysis — what your coach observed about your progress and what it plans to adjust
  • Experiments and learnings — if your coach tried any training adjustments during the phase, you will see which ones worked and which did not
  • New phase preview — the name, focus, weekly schedule, and key exercises for your upcoming phase
  • Nutrition updates — any changes to your calorie or macro targets

How your coach adjusts between phases

Your coach does not just repeat the same plan. Between phases, it considers:

  • Your workout completion rate — if you consistently missed sessions, it may reduce training days or simplify the plan
  • Your check-in feedback — if you reported low energy or high fatigue, it may dial back intensity
  • Your weight trend — if your weight is not moving in the direction of your goal, it will adjust nutrition targets
  • What worked before — effective training adjustments from previous phases get reinforced
  • What did not work — approaches that did not produce results get dropped

Adjustment experiments

Your coach sometimes runs small experiments during a phase — tweaks to your training or nutrition to see how you respond. For example, it might increase your protein target or add an extra cardio session to test a hypothesis about your progress.

At the end of the phase, your coach evaluates each experiment:

  • What worked gets carried forward into the next phase
  • What is still being tested continues in the new phase
  • What did not work gets dropped, and your coach tries a different approach

You will see the results of these experiments in your transition email under “Experiments & Learnings.”

Your role in the transition

Phase transitions are automatic — you do not need to do anything to trigger them. But you can help your coach make better decisions by:

  1. Completing your weekly check-ins — especially the notes section, where you can share how you are feeling
  2. Logging your RPE honestly — this tells your coach how hard the training actually feels
  3. Keeping your profile updated — if your goals, schedule, or equipment change, update your profile so your coach knows
  4. Talking to your coach — you can always ask your coach to adjust your plan in the chat. If something is not working mid-phase, you do not have to wait for the transition

Phase numbering

Your phases are numbered sequentially (Phase 1, Phase 2, Phase 3, and so on). Each phase builds on the one before it, creating a long-term training arc that evolves with you. Over time, your coach accumulates a deep understanding of how your body responds to different training approaches, making each new phase more personalized than the last.