The plan
What the 12 weeks involve
A prep week sets your baseline, twelve weeks build up gradually, then a maintenance routine holds your gains. Every day has a plan; the app tells you what and when.
The shape of the program
- Prep week: your baselineRecord resting heart rate, heart-rate variability, sleep, weight and more.
- Weeks 1–4: foundationsShorter, easier sessions. Fix your sleep window, meal structure and daily steps.
- Weeks 5–8: buildLonger easy cardio, more intervals, heavier strength work.
- Weeks 9–12: peak and retestThe biggest sessions, then a retest week against your baseline.
- MaintenanceA lighter weekly routine built from your own results.
A typical week
| Day | Movement | Also |
|---|---|---|
| Mon | Easy “Zone 2” cardio | Morning light, protein-first meals |
| Tue | Strength A | Morning numbers logged |
| Wed | Intervals | Fish dinner |
| Thu | Zone 2 cardio | Meal prep check |
| Fri | Strength B | Weekly review |
| Sat | Long, easy session outdoors | Shop and prep |
| Sun | Walk and stretch | Plan the week |
What is entailed
- Time: about 30–90 minutes of training most days, plus short logging and prep.
- Consistency: the plan works through repetition. Missed items are fine; the app shows completion without judgment.
- Food: two rotating weekly menus with recipes and shopping lists.
- Supplements (optional, discuss with your clinician): a short list with dose, evidence and safety notes.
- Tracking: a few numbers each morning and a weekly check-in. A wearable helps but is not required.
Check with your clinician first. Some people should not change exercise, diet or supplements without medical advice, including anyone who is pregnant, has a medical condition or takes medication. See the health disclaimer.