RUN
CAL
CHECK-IN
PHASE 1 — BASE
Wk 1/19 · 0%
⚡ 0 XP
Recruit
⚙
SAVED
// RUNNING DATA
Date
Session Type
Interval
Tempo
Zone 2
Distance
miles
Time
MM
SS
// HEART RATE
Avg HR
bpm
Max HR
bpm
% Time Under Ceiling (≤142 bpm)
%
MARK AS ASSESSMENT
// INJURY STATUS
Toe Status
Clear
Monitor
Sore
Pec Status
Clear
Mild
Sore
// NOTES
SAVE ENTRY
// RECENT ENTRIES
EXPORT CSV
// WORKOUT DATA
Date
Workout
Cal A
Cal B
// SET TRACKING
Set 1 Reps (PR Set)
Set 2 · 70%
Set 3 · 65%
Set 4 · 60%
Total Volume (auto)
⏱ START REST · 2:00
// CAL A — SECONDARY EXERCISES
DEFICIT PUSH-UP
Set 1
Set 2
Set 3
⏱ START REST · 1:30
ACTIVE HANG
Set 1 (sec)
Set 2 (sec)
Set 3 (sec)
⏱ START REST · 1:30
LEG RAISE
Set 1
Set 2
Set 3
⏱ START REST · 1:30
CORE CIRCUIT (notes only)
⏱ START REST · 1:00
// CAL B — SECONDARY EXERCISES
BULGARIAN SPLIT SQUAT (per leg)
Set 1
Set 2
Set 3
⏱ START REST · 1:30
ASSISTED PISTOL (per leg)
Set 1
Set 2
Set 3
⏱ START REST · 1:00
SINGLE-LEG CALF RAISE (per leg)
Set 1
Set 2
Set 3
⏱ START REST · 1:00
ACTIVE HANG HOLD (optional)
Set 1 (sec)
Set 2 (sec)
Set 3 (sec)
⏱ START REST · 0:45
MARK AS ASSESSMENT
// SESSION FEEL
Energy Level
5
// INJURY STATUS
Pec Status
Clear
Mild
Sore
// NOTES
SAVE ENTRY
// RECENT ENTRIES
EXPORT CSV
// WEEKLY CHECK-IN
Week
Date
Weight
lbs
// RECOVERY & COMPLIANCE
Sleep Quality
5
Protein Compliance
50% of days
// NOTES
SAVE ENTRY
// RECENT ENTRIES
EXPORT CSV
// SET CURRENT WEEK
Week (1–19)
SET WEEK
RESTORE XP (one-time)
EXPORT LOCAL BACKUP (debug, temporary)
REST
120
GO
SKIP