Lift smart.
Run easy.
Five lifts a week, three runs, twelve weeks to a 10K. Built for a body that hasn't been in serious training for a while.
This week
The program.
A balanced split that hits each muscle twice a week, leaves room for runs, and keeps you out of injury territory while you re-build.
The week
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Run progression.
Every run is conversational pace — slow enough to talk in full sentences. Slower than your ego wants. Exactly what builds the engine without breaking the body.
The weeks
Dull ache that fades in 24 hours — fine.
Ache that lingers 48+ — 3–5 days off, swap to bike, restart at half volume.
Body tracker.
The mirror tells the truth more reliably than the scale. Track both. Weigh weekly, not daily — daily fluctuations are noise.
Weight trend
Weigh-in history
Take three angles — front, side, back. Same light, same time of day, same pose. Weekly is enough. Stored on this device only.
Research library.
Nine principles that drive every decision in your program. Tap any to read more.
Training log.
Every set, every run, every PR. The data tells the truth.
Settings.
A few small touches to personalise the experience.
Accent colour
The accent runs through buttons, highlights, gradients, and the today marker. Pick whatever feels right.
Display name
Optional. Shown above the dashboard with a time-of-day greeting. Leave blank to hide.
Weight units
Switch any time. Existing entries stay accurate — they're stored in metric internally and converted on display.
Distance units
Same logic for runs. Affects the run plan, run logger, pace, and the dashboard targets.
Date format
How dates appear in the log, weight history, and notes.