Your plan is designed to keep your body in homeostasis, a steady, balanced state, while building your stress resilience over 8 weeks. The two mandatory workouts are what drive that progress, so try to complete both every week.

Each week of your plan includes two mandatory workouts. These are the core of your plan and the most important activities to complete. The rest of your activities add extra support, so missing one of those now and then is okay.

Missing an optional activity doesn’t undo your progress. OTO still learns from your recovery, sleep, and lifestyle data, and your assessments keep shaping your plan either way.

They’re guided by your OTO data, so each activity matches what your body needs. Even 15 to 20 minutes of movement can make a real difference.

Just continue with your next scheduled activity. If missed workouts keep happening because the schedule doesn’t fit your week, you can restart your plan on a day that works better for you.

See Can I Reschedule My Activities? for how.