PHASE 1 · BUILD THE SPEED
Week 1
1 of 8 weeks · Months 1–2
PR Goals
100m Goal
14s
Current: Unset
200m Goal
35s
Current: 39.8s
400m Goal
1:10
Current: 1:26
800m Goal
3:30
Current: 4:10
1K Goal
4:30
Current: 5:21
1500m Goal
6:00
Current: Unset
Mile Goal
7:00
Current: 8:46
2 Mile Goal
18:00
Current: 21:12
5K Goal
32:00
Current: 38:14
Sub-7 Minute Mile
12%
8:46 now7:00 goal
This Week
Mon
29
Tue
30
Wed
31
Thu
1
Fri
2
Sat
3
Sun
4
Streak
1
week 🔥
Body Battery
72
Good to train
Today's Session
⚡ FRI · 400m REPS
Sprint Training
400m REPS
3 REPS
70–80% EFFORT
4–5 MIN REST
This Week's Sessions
SUN — Leg Day
Goblet squats · Romanian Deadlifts · Core
MON — 100m Reps
6 reps · 95–100% · 2–3 min rest
TUE — Recovery
Sauna · Cold plunge · Stretch
WED — 200m Reps
5 reps · 85–90% · 2–3 min rest
THU — Recovery
Sauna · Cold plunge · Stretch
FRI — 400m Reps
4 reps · 70–80% · 4–5 min rest
SAT — Full Break
Recent Sessions via Strava
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Daily Goal
0 / 2,200 cal
REMAINING
2200
0g
Protein
/ 180g
0g
Carbs
/ 220g
0g
Fat
/ 70g
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Today's Log
No food logged yet today
Leg Day
Tap each set when complete
Goblet Squats
3 × 15Weight (lbs)
Reps
Romanian Deadlifts
3 × 10Weight (lbs)
Reps
How do your legs feel?
1 = Fresh · 5 = Destroyed
Session Notes
Weight Trend
199 lbs
Goal: 180 lbs · 19 to go
68
Resting HR
bpm
42.3
VO2 Max
↑ IMPROVING
Body Metrics
Current
199 lbs
Goal
180 lbs
To lose
19 lbs
Height
5'9"
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Type
Duration (min)
Recent Recovery
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Today's Check-In
How do your legs feel?
1 = Fresh · 5 = Very sore
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Session
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