Can I move a planned workout to a different day?

Yes. Moving individual workouts is a Pro feature, just like changing your training days or your race date. As a Free user, you can instead recreate your plan for free at any time, as often as you like.

What happens when you move a session – and what doesn't

Moving a session doesn't change the rest of the plan. Trait doesn't rewrite the plan after every deviation, but sticks to the path to your goal – why that is, we explain in Why doesn't Trait automatically rewrite my plan?. As a general rule: it's perfectly legitimate to move sessions or shift them into a different rhythm. What matters is that you train and stay on track.

If it's just about today

If today's workout doesn't match your form, you don't necessarily have to move it. Drag the Readiness Score down and let Trait suggest alternatives to today's session – from an easier version to a rest day.

If your weekly rhythm changes permanently

Then it makes more sense to adjust your training days instead of moving individual sessions every week.