📅 Weekly Training Plan
Phase 2 constraints active — bodyweight + light resistance band only. No running, jumping, or loaded spinal flexion.
✏️ Log Session
Session Info
0
🟢 Green
TerribleAmazing
NoneVery sore
⏱ Rest Timer
0:30
⚡ Norwegian 4×4 HIIT Timer
4 min work · 3 min rest · 4 rounds
▼
🧘 Hold / Stretch Timer
auto-advances sets & sides
▼
Exercise Log
0
🟢 Green
🗺 Pain Location Map
Tap a region to cycle pain level (0 = none · 1–2 = mild · 3–4 = moderate · 5 = severe). Saves with your session.
FRONT
BACK
Pain level:
0 None
1–2 Mild
3–4 Moderate
5 Severe
📊 Progress Tracker
Pain Trend (VAS)
Sessions Logged (last 4 wks)
5 Pillars — This Week
Phase 2 → 3 Readiness
❤️ Heart Rate Zones — Age 22 · Max HR 198 bpm
VO₂max:
ml/kg/min
⚖️ Body Weight Trend
😴 Sleep & Recovery
📈 Progressive Overload
📅 Consistency Calendar — last 12 weeks
🏆 Personal Records
🎯 Training Goals
Customize your weekly targets. These feed into all progress bars and the daily advisor.
⚙️ Data Management
All data is stored locally in your browser. Export regularly to avoid losing progress.
☁️ Cloud Sync & AI
Connect your Cloudflare Worker to sync data across devices and unlock the AI agent. The 💬 button appears once configured.
🩺 Rehab Plan
📚 Exercise Library
🧮 1-Rep Max Calculator
Epley formula — enter the weight you lifted and how many reps you completed to estimate your 1RM and training zones.
🚫 Contraindicated Movements
These are prohibited until your treating clinician explicitly clears them based on imaging and functional assessment.