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.
Joint Status
Elbow
—
Shoulder
—
Knee
—
Last Entry
Resting HR
—bpm
—
Weight
—lbs
—
Cal Balance
—
—
Flexibility
—/5
—
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
Today's Workout
Weekly Benchmark (test once a week)
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
History
📋
No entries yet
Data & Sync
Profile
👤
My Profile
Solo · Stable Core build
Backup Your Data
Export all entries and settings as a JSON file. Save it to Google Drive or iCloud — restore on any device.
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 — v2.2
New in v2.2: Date picker on Check-In to catch up missed days. Editable spreadsheet view in History — tap any cell to edit, tap a card to jump to a full edit form.

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