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 — v2.9.1
Hotfix v2.9.1: Cross-week logging now works. Previously, "Mark Done" always wrote to the current week's key, so logging past workouts silently failed. Now you can tap any cell in the compliance strip to switch the viewing week, and all log/done actions write to that week. A purple banner appears at the top of the workout view when you're not on the current week. "← Current week" button jumps you back.

v2.9: Program tab is the workout logger. Per-exercise state (😊 easy / ✓ as prescribed / ⚠ failed / 🩹 pain) with optional notes. Tap "▸ sets" for per-set logging with reps + weight inputs. Cardio days get a simpler form (duration + avg HR + felt 1–5).

Compliance strip: 12-week overview at top of Program tab. Each cell tap-to-jump.

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.