LOAD UP
BREATHE
Recover
Stop guessing your training. Use sports science instead to get healthy and perform.
STRENGTH
Just 4 compound lifts with heavy weights and low reps.
CARDIO
Only a few hours a week, but at the right intensity.
RECOVERY
Just a few simple habits done right in the other 23 hours.
still guessing weights?
Strength and muscle mass comes from just 4 compound movements, not endless isolated exercises. The trick is to use heavier weights with lower reps, progressive overload and get close to failure.
Just 4 movements
You need just 4 multi-joint compound movements for a 60-minute full body training. Hip hinge, squat, pull and push all in high intensity.
Optimal weights and reps
To gain strength, muscle mass and basic explosiveness you need progressively heavier weights and the right sets, reps and intensity.
how much cardio is enough?
To build a stronger heart, more capillaries and energy-producing mitochondria, you need minimum volumes and optimal intensities to make the most of the few hours you have for cardio each week.
Minimum weekly volume
To improve, you need at least 2 hours of easy steady pace in Zone 2 and 20 minutes of fast-paced intervals. The more you can do, the better.
Intensity via breathing
Use breathing cues instead of confusing HR zones on your watch to improve your VO₂max with Zone 2 and interval training.
think recovery is optional?
Check your morning resting HR using just your phone camera to get daily recovery score. See how last night's sleep compares to your recent trends, balancing accumulated fatigue from training and life.
Listen to your hearth
Your morning resting hearth-rate reflects your body's response to training, sleep, and stress. Use it to fine-tune your training and daily habits.
The 23 hour effect
Real progress happens in the 23 hours outside the gym. Without focusing on active recovery, you can't expect to have steady progress.
Train more or less?
It's easy to overreach and hard to get back when detraining. Know what it feels like to progress without burnout or lack of training. Know how your lifestyle allows you to recover to train.
Track weekly loads and training time, 60-day progress and whether recovery leads to adaptation. Know if you are detraining, progressing, or overreaching.
"Simple and easy to use app to get your strength and cardio conditioning right. Train efficiently to beat your limits. I have been off the hard training for years, this thing keeps me going."
"Breathing cues in cardio kill it. Most non-athletes don't have sport watch HR zones calibrated, don't even know they should. No matter if you run or bike, you always stay at the right intensity."
"Makes it simple to do strength right with optimal volume and weight progression. Its acute and chronic load tracking is a must for anyone a bit serious about their training."
"What we teach in our sports academy in an app. Invaluable tool for our coaches, plus you just can't get all the metrics on paper. Coaches win, clients win."
"Had to admit yoga is not enough. Learnt I had to add deadlifts and progressive overload to stay functional. Bodyweight exercises (sadly) have no way to do those two."
Free Level 1. No credit card needed. Full functionality.
Unclock all Levels for $9.90/month or $49.90/year.
