Phase 1 · Foundation
The Hydrocut
check ↗
Today's Recommendation
Complete morning check-in ↓
Log your pain scores, vitals, and trail status to get today's optimized workout call.
Food Log
Joint Status
Elbow
—
Shoulder
—
Knee
—
Last Entry
Resting HR
—bpm
—
Weight
—lbs
—
Cal Balance
—
—
Flexibility
—/5
—
Hydration
—L
—
Body Fat
—%
—
Sleep
—hrs
—
Steps
—
—
Stress (avg)
—/100
—
Strava Form
—
—
12-Week Program
Phase 1 — Foundation Week 1 of 12
🟦 Now🟩 Done🟨 Ireland
Morning Check-In
📅
Logging for
Joint Pain (1=none · 5=severe)
Elbow
1
Shoulder
1
Knee
1
Vitals
Nutrition
Recovery
Hydration & Alcohol
≈ 8 glasses = 2L
0
1 drink = 12oz beer / 5oz wine / 1.5oz spirits
Food Log
Activities
Add Activity
Weekly Benchmark (test once a week)
Body Composition (cm)
Evo Ops Engine
Today's Optimized Workout
⚙️
Log 3+ days to activate the optimizer
Today's Nutrition Targets
🍽️
Log check-ins to calibrate
Correlations (n=0)
Key Relationships
Log 5+ days to see correlations
Pattern Insights
Insights appear after 7 days of data
Variable Sensitivity
What Drives Your Best Days
Needs 7+ days of data
● Local · No internet required
Phase 1 · Weeks 1–4
Foundation
Build aerobic base, restore joint integrity, establish movement patterns. Volume over intensity.
This Week
Phase Notes
Biometric Trends
Resting Heart Rate
Yearly Average · bpm
Recent · 21 days
Weight (lbs)
Yearly Average · lbs
Recent · 21 days
Joint Pain Trends
Pain Scores (1=none · 5=severe)
Recovery & Performance
Sleep · Flexibility
Calorie Balance
Yearly Average · kcal
Recent · 21 days
Hydration & Alcohol
Water Intake (L)
Yearly Average · L
Recent · 21 days
Alcohol (drinks/day)
Yearly Average · drinks/day
Recent · 21 days
Body Composition
Body Fat % (weekly)
Yearly Average · %
Recent
Measurements (cm) (weekly)
Sleep Hours (Garmin)
Yearly Average · hrs
Recent · 21 days
Daily Steps (Garmin)
Yearly Average · steps/day
Recent · 21 days
Stress (avg) (Garmin)
Yearly Average · /100
Recent · 21 days
VO2 Max (Garmin)
Yearly Average · ml/kg/min
Recent measurements
Strava Fitness · Fatigue · Form (30 days)
History
📋
No entries yet
Display
Text Size
Bumps everything app-wide. Try Large if Normal feels small. Saved to this device.
Data & Sync
Profile
👤
My Profile
Solo · Stable Core build
Backup & Import
Export all entries as JSON for backup. Restore accepts both full backups and partial imports from the Garmin / Strava export scripts (field-level merge — won't overwrite manual entries).
Last backup: Never
Install as App
iPhone
Safari → Share → "Add to Home Screen"
Android
Chrome → menu (⋮) → "Add to Home Screen"
Works offline · Data stays on device
Data Summary
Total entries0
Days tracked0
First entry—
Storage used—
Build Notes — v2.9
New in v2.9: Program tab is now a workout logger. Tap a day → log per-exercise state (😊 easy / ✓ as prescribed / ⚠ failed / 🩹 pain) with optional notes. Tap "▸ sets" on any exercise to drop into per-set logging with reps + weight inputs. Set values pre-fill from the program template. Cardio days get a simpler form (duration + avg HR + felt 1–5). All data stored in D.workoutLogs separately from Check-In activities.

Compliance strip: 12-week overview at top of Program tab. Each day shows ✓ done, × skipped, ◐ partial (logged but not marked), or empty. Tap any cell to jump to that day. Weekly counts and overall % adherence shown.

Bug fix: "Mark Done" no longer dumps program activities into Check-In. The two systems are now independent — program adherence in Program tab, freeform activities (off-program rides, etc.) still live in Check-In. Existing program-sourced activities in Check-In are preserved (delete manually if you want to clean them up).

v2.8c: Yearly-average bars above Trends charts.

v2.8b: Schema aligned with actual Vivoactive 3 export.

v2.7: Program tab mirrors Trail & Iron Google Calendar exactly.

v2.6: Smart carry-over on Check-In numeric fields.

v2.5: Food log with 250+ food lexicon.

v2.4: Hydration & alcohol. Body composition.

v2.3: Multi-activity per day. Felt 1–5 scale.

Stable Core: Zero external API calls. All data stays on this device.