Monday 18 May

Summary

Train

0/3 lifts

Cardio

0/4 sessions

Streak

0

Weight

98.0kg

7-day avg

Volume

0t

This week

Ready

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Log to view

Today

This Week

Tools

Quick tool

Plate Calc

Quick tool

Warm-ups

Stats

Volume

This wk

0t

Last wk

0t

Δ

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Estimated 1RM

Back Squat

All time

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Body Weight

7d avg

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28d avg

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Trend

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Pattern Volume 28 day

Fuel

Today's Targets

Calories

2,650

Recomp

Protein

215g

2.2 g/kg · non-negotiable

Carbs

280g

Cycled to session

Fat

85g

Floor at 70g

Daily Template

Pre-train

Black coffee + 5g creatine

Post-train

40g whey + banana within 60 min

Breakfast

4 eggs + 80g oats + berries

Lunch

200g lean beef or chicken + rice + greens

Snack

200g Greek yogurt + nuts

Dinner

250g fish or meat + sweet potato + veg

Pre-bed

30g casein or cottage cheese

Supplements

Creatine

Daily

5g

Whey

Hit protein target

1–2 scoop

Omega 3

EPA/DHA

2g

Vitamin D3

Winter

4000 IU

Magnesium

Pre-bed

400mg

!

Recomp reality. 0.3–0.5 kg/wk fat loss while holding muscle. Track 7-day average, measure waist weekly, photos fortnightly.

Log

Check-in

Bodyweight

Sleep

Resting HR

Readiness

Notes

Import Activity

⬆

Drop FIT file or tap to import

From Garmin, Wahoo, Apple Watch

Recent

Protocol

Cycle

1

Build · Wk 1–2

3×6–8 strength, moderate volume

2

Peak · Wk 3

4×4–6 heavier, push run pace

3

Deload · Wk 4

2×6 at 60%, easy aerobic only

Progression

Top set RPE ≤7

+2.5kg upper / +5kg lower

Top set RPE 8

Hold load, refine form

Top set RPE 9-10

Drop 2.5–5kg next session

3 sessions stalled

Deload that lift 10%, rebuild

HR Zones MHR 185

Z1

Recovery · 110–130

Sunday paddle

Z2

Aerobic · 130–148

Long ride, easy run

Z3

Tempo · 148–160

Sustained efforts

Z4

Threshold · 160–172

Intervals

Z5

VO2 · 172+

Short hard reps

☀

Brisbane / Gold Coast. Train before 7am or after 5:30pm in summer. Snapper or Rainbow Sunday play.

Integrations

Connect Strava

Auto-fill runs and rides

Import Strava History

Backfill past activities

Apple Health Sync

Shortcut setup for morning check-ins

Calendar

M

T

W

T

F

S

Legend

Strength

Run

Ride

Surf