Train for the day you have
Your next useful move.
Made clear.
Tell the system how much time, equipment, and self-reported capacity you have today. It protects the larger program, explains the choice, and gives you a practical training, nutrition, recovery, and planning action.
Current dayDay 1 of 90
Current phaseEstablish
Current weekThis week
60-second check-in
What kind of day is this?
These answers guide fitness programming. They do not diagnose illness, injury, overtraining, sleep disorders, or medical readiness.
Stop first for warning symptoms. New chest discomfort, unusual shortness of breath, fainting, sudden severe symptoms, or another possible emergency requires immediate medical attention. This app cannot determine the cause.
Poor sleep alone does not automatically cancel training.
This means broad training soreness—not a diagnosis.
Today's recommendation
Why this plan today
The day type is a transparent coaching choice—not a medical or physiological readiness score.
Effort target:
Why:
Weekly ledger
Protect the week—not a perfect day.
Continuity and physical training dose are recorded separately. A RESET can keep continuity without falsely counting as a complete strength session.
0 / 2Strength anchors
0 / 60Aerobic minutes
0 / 1Balance practices
0 / 2Mobility practices
0Continuity days
The five-day operating system
Every day has an honest job.
The five labels make adaptation visible. They are BPF coaching categories, not medical states.