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 Score
—/100
—
Body Battery
—
—
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
Weight (lbs)
Joint Pain Trends
Pain Scores (1=none · 5=severe)
Recovery & Performance
Sleep · Flexibility
Calorie Balance
Hydration & Alcohol
Water Intake (L)
Alcohol (drinks/day)
Body Composition
Body Fat % (weekly)
Measurements (cm) (weekly)
Sleep Score (Garmin · 21 days)
Stress (avg) (Garmin · 21 days)
Body Battery (Garmin · low/high · 21 days)
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 — v2.8
New in v2.8: Garmin + Strava integration foundation. Schema extended with 9 new fields (sleep score, sleep hours, stress, body battery low/high, steps, HRV, Strava fitness/fatigue). New Today tiles for Garmin metrics. New Trends charts. Four new Optimize correlations: sleep score → felt, stress → RHR, body battery → pain, fitness → ride volume.

Field-level merge import: partial JSON imports from Garmin/Strava export scripts patch only the fields they contain — your manual food log, weight, pain entries are preserved. Activities dedup by date+type+duration±10min (Strava wins, manual marked superseded). Per-import rollback in the new Import History card on Sync.

Companion scripts (separate, runs on Windows PC): v2.9 will add scripts/strava-export.py for ongoing Strava sync. v2.10 will add scripts/garmin-import.py for one-shot Garmin Connect data backfill. Request your Garmin export now at garmin.com — it takes 24-48hrs.

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, inflammation/gut/organ scoring.

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.