Knowledge base/How Mitta decides
How the check-in changes your session
In short
The check-in is three taps before you train: sleep, energy and soreness. If you had a short night with low energy, or you have heavy soreness, Mitta suggests a lighter session: 1 set less per exercise and 1 rep less than the target. You choose whether to use it. Every other answer changes nothing.
Cody de LeeuwLast checked 27 October 2026 · 5 min read
What do you tap?
On the Today screen, before you start, Mitta asks how you feel. It is three rows and one tap each:
- Sleep: less than 6 hours, 6 to 8 hours, or 8+ hours.
- Energy: low, OK or good.
- Soreness: none, a little or heavy.
You can skip it. If you do, you train as planned. The answers are stored for that day only, and they go with the session you start.
When does Mitta suggest a lighter session?
Fixed rules decide this, not the AI coach. Mitta calls the day "low" in these cases:
- You slept less than 6 hours and your energy is low.
- Your soreness is heavy.
- Your recovery from Apple Health or Health Connect is below your normal and your energy is not good (low or OK). See the last section.
Anything else counts as a normal day. A short night with OK energy is a normal day. So is a little soreness. Then you see "Check-in done: you train as planned" and nothing changes.
On a low day you get the advice "a bit lighter today" with the reason, and two buttons: Adjust or As planned. Nothing changes until you tap Adjust.
What exactly changes when you adjust?
Two things, for every exercise in that day's workout:
- 1 set less than planned, never fewer than 1 set.
- 1 rep less in the target, never below the bottom of the rep range. The weight stays what it would have been.
| Exercise | Normal target | After Adjust |
|---|---|---|
| Bench press, range 6 to 8 | 3 sets, 80 kg × 8 | 2 sets, 80 kg × 7 |
| Row, range 8 to 12 | 3 sets, 60 kg × 8 | 2 sets, 60 kg × 8 (already at the bottom) |
| Cable curl, 1 set planned | 1 set, 25 kg × 12 | 1 set, 25 kg × 11 |
Why does the row keep 8 reps? Going under the range would count as a weak session next time, and that could lower your next target. Why a lift target can go down explains that rule. The rep is only lowered where there is room.
Tap Why? next to the check-in and you see which answers triggered it and what changed.
Can you change your mind?
Yes. After you adjust, the check-in row says "Lighter today: 1 set less per exercise" with a button, As planned after all. One tap and the normal targets are back. You can also open the check-in again and change an answer.
If you chose As planned on a low day, the Why? text says the advice was lighter and you went with your plan. Mitta does not push it.
When does the check-in not change anything?
- Light week. In a light week of a training block, the check-in is not applied. The week is already lighter. How training blocks work
- Normal day. Only a low day (see above) offers a lighter session.
- Skipped. No answers, no change.
The weight rule itself is in How Mitta sets your lift target.
What about Apple Health and Health Connect?
On the phone app you can let Mitta read sleep and recovery from Apple Health (iPhone) or Health Connect (Android). Then:
- The sleep row is filled in for you from last night. You can still change it.
- Mitta shows your sleep, HRV and resting heart rate next to your own average of the 30 days before.
- Recovery counts as lower than normal when HRV is more than 15% below your average, or resting heart rate is 5 beats or more above it. This needs at least 7 earlier days of data.
Low recovery alone never lowers your session. It only counts together with energy that is low or OK. If you feel good, you train as planned.
Over time, Mitta can also compare your sessions after nights under 6 hours with the rest. With at least 6 logged sessions that include sleep (2 or more short nights and 2 or more others), it shows a note on the insights list when your volume after short nights is lower than normal. The check-in is how you tell Mitta about it. Bring in your Apple Health data
How Mitta does it
Three taps, a fixed rule, your choice.
Mitta asks how you slept, how your energy is and how sore you are. On a low day it offers a lighter session and shows why. You decide, and you can undo it.
- Three tapsSleep, energy and soreness. Skip it any day.
- Only low days change anythingA short night with low energy, or heavy soreness.
- 1 set and 1 rep lessSame weight, never below the bottom of the range.
- Why? and undoSee which answers triggered it, and switch back with one tap.
In the app
All featuresTrain the day you have.
Mitta asks three quick questions and adjusts only when it is clearly a low day. Free to start, in the web app for invited testers.
Questions about
How the check-in changes your session
Do I have to do the check-in?
No. You can skip it and train as planned. Skipped means no change to your targets.
Does the AI coach decide the lighter session?
No. It is a fixed rule in the app. The AI coach does not change your targets.
Does the weight go down after a lighter check-in?
No. You get 1 set less and 1 rep less. The weight is the one you would have had anyway.
Is my check-in saved?
Yes. It is kept per day and goes with the session you start. Recent answers are also part of what the coach can use, if you use it.
Can the AI coach see my check-in?
On the plans with the coach, your recent check-in answers (sleep, energy, soreness) are part of what it can use when you ask why you are stuck or whether you need a light week.
Sources
Written by Cody de Leeuw. First published 27 October 2026, last checked 27 October 2026. This article is general information, not medical advice. Spotted a mistake? Tell me