From Free to Pro: what changes in your plan the day you upgrade

The question we get most often about Moveee Pro is not "what does it cost" but "what actually happens to my plan". So here is the answer, in the order it happens. On the day you upgrade, your plan keeps every session exactly where it is. What changes is that it starts moving again. The adaptive engine that re-tunes the week after each ride is switched back on, the plan coach is unlocked, the three-builds-a-day limit disappears, and the caps on Ride Rooms and Indoor riding are lifted. Nothing is rebuilt, nothing is reset, and nothing you did on Free is lost.

What Free already gives you

It is worth being precise, because Free is not a demo. A Free rider gets the full plan wizard — race, general fitness or maintenance as the goal, beginner to expert detail, weekly hours, training days, a long-ride day, a start date within the next seven days with a lead-in bridge, blocked dates the engine plans nothing on. The plan it builds is a proper periodised block. The calendar shows planned sessions and imported rides side by side and matches each ride to the day's session with a planned-versus-actual verdict. The Power Profile, the Fitness and Form chart, the Route Engine, Explore, and every integration are all there. What Free limits is how often the plan changes and how much of two specific features you can use:

• Three plan builds a day. Regenerating from the calendar and "Build my plan" for a race both count. Most riders never hit it; if you do, the message says so and tells you to try tomorrow.
• A fixed plan, once the trial ends. The block you built stays as it is. It does not re-tune after rides.
• Up to five hosted Ride Rooms. Joining a room you were invited to is always free; hosting a sixth is not.
• Moveee Indoor: three of your own routes a month and an hour of riding a day. The same three routes can be ridden all month — it is distinct routes that count — and when the hour is up the ride is stopped and offered for saving, not discarded. The window is your own calendar day, in your time zone.

The 14-day trial, and when its clock starts

Every rider gets adaptive planning free for fourteen days. The clock starts the moment you build your first plan, not when you sign up, so a rider who takes three weeks to get round to the wizard still gets the full window of the thing being trialled. It is on by default — the wizard's adaptive toggle starts switched on — and it starts once and never restarts, so deleting and rebuilding a plan does not buy more days. When it ends, the plan stays exactly where it is and simply stops adapting; the banners in the app count the days down so it should not surprise you.

What "adaptive" means, mechanically

The adaptive engine runs after rides sync and after you answer the short post-ride questions — how the legs felt, RPE, whether you finished. It compares what you did with what was planned and computes a deviation; below a minimum it does nothing, because a plan that twitches at every small miss is worse than one that holds still. Above it, the engine reshapes a bounded window of upcoming sessions in proportion to how far you diverged. If your last ride left you tired or you went well over the planned load, the next hard day is eased, never dropped below a floor, and the long ride is touched only lightly. If you came in under, it can bring a session forward. When a coach model is configured it proposes the reshaping and the engine clamps every edit to what the rules allow; when it is not, a deterministic ease is applied and a "push" simply does not happen. Every change is recorded as a "Plan updated" card with an undo.

The evidence for this kind of feedback-driven adjustment is decent rather than dramatic, and we would rather say so. The 2017 consensus statement on monitoring athlete training loads makes the case for combining external load, internal load and how the athlete reports feeling. Saw and colleagues' review found that subjective self-report — precisely the "how did that feel" questions — tracked training response more consistently than the objective measures commonly used, which is why Moveee's check-in emails on days 3, 14 and 30 and the post-ride feel questions are not decoration. Trials of prescription guided by daily readiness, from Kiviniemi's original study to Javaloyes' cycling trial, found modest advantages over a fixed schedule; Halson's review of load monitoring is the sober overview of what these signals can and cannot tell you.

Day one on Pro: what switches on

1. Your existing plan resumes adapting — if it was built with adaptive on. This is the detail that matters. A plan built during the trial carries an adaptive flag; the engine only skipped it because your entitlement lapsed. Upgrade, and the next synced ride is evaluated as normal, on the plan you already have. If the plan was built after the trial ended, it was built as a fixed block; either rebuild it from the wizard, where the adaptive toggle is now on, or use the "reshape my week" link in a plan-drift email, which switches adaptive on for a Pro rider and runs the pass immediately.
2. The upgrade is recognised at once. Coming back from checkout, the app mirrors the new subscription on that very page rather than waiting for a payment webhook, so the toggle is live the moment you land.
3. The plan coach unlocks. The chat that helps you set up a first plan is always open; talking to it about an existing plan — swapping a session, explaining a change, asking why Thursday is easy — is part of adaptive planning and returns with Pro.
4. Unlimited builds. The daily limit is gone. Regenerate as often as you like, though the honest advice is that a plan you rebuild every day is a plan you never follow.
5. Ride Rooms without a cap, and Indoor without the hour. Host as many rooms as you need; ride as many custom routes as you like for as long as you like.

What does not change

• The plan's structure. No sessions move on the day you pay. Changes only ever come from rides and feedback.
• Your data. Rides, Power Profile, lab tests, routes and Ride Rooms are identical on both tiers.
• The integrations. Strava, WHOOP and the rest are not Pro features.
• The check-in emails. Days 3, 14 and 30, and answering any one of them stops the later ones; your answers feed the adaptive engine on either tier while it is entitled to run.

Should you upgrade, honestly?

If you ride to a plan and your weeks are unpredictable — shift work, small children, a body that does not always do what Tuesday's schedule expected — adaptive planning is the feature that earns its keep, because it is the one that responds to the week you actually had. If you ride the same steady structure every week and rarely miss, a fixed block is fine and Free will serve you for a long time. Ride Rooms and Indoor are the other reasons: if you host group rides most weekends, or your winter lives on the trainer, the caps are the thing you will feel first.

At the time of writing Pro is 5.99 € a month or 59.99 € a year, VAT included, and you can cancel at any time; the Pro page is the source of truth for the current price. For the background on the metrics the plan reads, see Fitness, Fatigue and Form explained and how fast to build; for how Moveee compares to other coaching apps, this comparison tries to be fair to all of them; and HRV for cyclists covers the readiness signal that is on the roadmap but, for now, informs you rather than the engine.