Saved
Maintenance Mode · not a PR chase

Training Log

Hold your strength, lose the fat, stay healthy. Matching last session is the win.

Today

Editing a saved session — Finish saves the changes. Cancel

Switch to 10s when a joint's grumbly, recovery dips, or you've had a long run of 8s.

Timer

Each exercise has a ⏱ button preset to its rest. Or start one here — it beeps and says Go at zero and keeps the screen awake.

Cues mix over Spotify / podcasts without pausing them. iPhone mutes them when the ring/silent switch is on silent — flip to ring for training.

Readiness

Warm-up

Tick as you go. ⏱ starts that item; Run the whole thing chains every timed item with a beep between each.

The work

Weight is pre-filled from last time, reps from today's target — just change what's different. Tap the picture or "watch form" for a demo.

The run

Each round: 20s jog to build speed → 30s hard run @ RPE 9 → 3:00 recovery. Double-beep at every change.

30 min at RPE 6 / ~60% max heart rate — roughly 115–125 bpm. Conversational, nose-breathing pace. Its job is easy aerobic base — going harder just adds fatigue.

RPE 6 · 115–125 bpm · conversational pace. Whatever time you have, at recovery pace. Same easy intensity as the 30-minute jog — don't trade duration for speed.

Use sparingly. A deliberate middle-intensity run. Most running should be sprints or easy. Not a substitute for a missed sprint session.

RPE 7–8 · 140–155 bpm · sustained steady effort. Then the cool-down below.

Cool-down

Ease down, then the static stretches — push the stretch, no pain.

Daily stretches · ~13 min · 22 stretches

All stretches pushed to a point where you do not feel pain. The last two (wrist extensors) are an optional extra for the elbow — skip them if you like.

Notes

Recent trend — last 6 sessions

–SLEEP
–ENERGY
–ELBOW
–HEEL

Share with Claude

Copy this and paste it into your Cowork chat. Claude saves it to your Health project and reviews trends — load creep, pain climbing, recovery slipping — across weeks.

Sessions

0:00
Resttap +15 to extend