Generate task, mode, integration, and periodization ideas instantly.
Your selections
1
Cognitive Demand
Select your athlete's weakness
2
Training Mode
How load is applied
3
Integration
Where it fits in the schedule
4
Periodization
How load progresses
Step 01 of 04
What is your athlete's primary cognitive weakness?
Select the demand your baseline shows is breaking down under load. This shapes every task, mode, and plan recommendation in the blueprint.
Secondary demand is optional. Selecting one enables 2:1 ratio programming.
Step 02 of 04
How do you want to apply load?
Modes change how difficulty is controlled within a task. Pick one to start with.
Step 03 of 04
Where does Soma fit in the training schedule?
Each method creates a different adaptation. All are research-backed. Pre and post are the recommended starting points.
Step 04 of 04
How will load progress over 4 weeks?
Choose your approach, then select one lever to control. Keep everything else constant so you can clearly see what is driving adaptation.
Progressive
Load increases steadily each week. Best when your athlete has a predictable schedule.
Task Intensity +10% per week
70% then 80% then 90% then 100%
Session Duration +5 mins per week
20 then 25 then 30 then 35 mins
Sessions per Week
3 then 4 then 4 then 5 sessions per week
Undulating
Load fluctuates week to week. Best for unpredictable schedules or more advanced athletes.
Fluctuate Task Intensity
90% then 60% then 100% then 70%
Fluctuate Session Duration
30 then 20 then 35 then 25 mins
Fluctuate Session Frequency
4 then 2 then 5 then 3 sessions per week
Blueprint Ready
TRAINING BLUEPRINT
Task Ideas
Selected Mode
ℹ️Most modes work across the full task library. A small number are not compatible with specific tasks by design. If you find a mode cannot be applied to a task, simply choose an alternative mode for that task when building your plan in Soma Analytics.
Integration: where it fits in the training session