Movement plan in the Elonga app

The movement plan in Elonga is created entirely individually based on your long-term and current physiological state, the information you provide in the initial questionnaire, and your previous fulfillment of recommended activities. The goal is to find the optimal daily load that supports fitness, health, and recovery.

Basic Principles of How the Plan Works

The plan is created 7 days in advance.

Recommended load is divided into three intensity levels:

Light – tracked via daily step count
Medium & High – evaluated through energy expenditure (kcal)

The system continuously incorporates your morning measurement results and adjusts daily load based on your current physiological state.

How Daily Recommendations Work

Each morning, the app selects the ideal activity from your weekly plan based on the HRV measurement.

If your body is in excellent condition, a higher load may be recommended.

The recommended activity type comes from your preferred activity list, which you can edit anytime in settings. Recommendations are indicative and become more precise with consistent plan adherence.

Tracking and Evaluating Activities

The app automatically syncs:

steps
medium and high intensity activities

from Google Fit or Apple Health.

All activities appear in the Plan section, where you can:

edit them
add them manually if they didn’t sync

When entering an activity manually, you select:

activity type
date
duration
intensity based on the RPE scale

Intensity Levels & RPE Scale (0–10)

Elonga uses the subjective RPE scale for manual entries:

2–3 – light activity (walking, light stretching)
4–6 – moderate intensity (easy running, cycling)
7–9 – high intensity (interval or strength training)

Subjective perception is key. Heart rate is only an approximate indicator.

Main Purpose of the Movement Plan

Elonga helps you find the right intensity at the right time.

Thanks to this, you can:

improve your fitness
increase resilience to stress
improve sleep quality
prevent overload and lifestyle-related diseases

The plan maintains balance between activity and recovery and supports long-term healthy living.