Full coaching context

Versions and route

schemaVersion: 2
programVersion: 1.3.0
Current phase: phase_1
sourceStateUpdatedAt: 2026-07-17T13:49:52.003Z
responseGeneratedAt: 2026-07-17T19:45:28.053Z

Current session

sessionId

phase_1-phase1_strength_a-5

phaseId

phase_1

templateId

phase1_strength_a

name

Strength A

sessionNumber

totalSessions

exercises

exerciseId
leg_press
name
Leg Press
order
1
previousResult
load
kind
label
label
Base
mode
base_resistance
reps
12
12
generatedTarget
load
kind
label
label
Base
mode
base_resistance
reps
10
10
workingTarget
load
kind
label
label
Base
mode
base_resistance
reps
10
10
actualResult
—
completed
No
outcome
planned
issue
—
issueNotes
—
progressionContext
consecutiveTopConfirmations
0
loadIncreaseDue
Yes
recentLoadIncrease
No
reviewRequired
No
progressionBlocked
No
exerciseId
seated_leg_curl
name
Seated Leg Curl
order
2
previousResult
load
kind
numeric
value
55
unit
kg
mode
total
reps
10
10
generatedTarget
load
kind
numeric
value
55
unit
kg
mode
total
reps
11
11
workingTarget
load
kind
numeric
value
55
unit
kg
mode
total
reps
11
11
actualResult
—
completed
No
outcome
planned
issue
—
issueNotes
—
progressionContext
consecutiveTopConfirmations
0
loadIncreaseDue
No
recentLoadIncrease
No
reviewRequired
No
progressionBlocked
No
exerciseId
chest_press
name
Chest Press
order
3
previousResult
load
kind
numeric
value
10
unit
kg
mode
per_side
reps
12
12
generatedTarget
load
kind
numeric
value
10
unit
kg
mode
per_side
reps
10
10
workingTarget
load
kind
numeric
value
10
unit
kg
mode
per_side
reps
10
10
actualResult
—
completed
No
outcome
planned
issue
—
issueNotes
—
progressionContext
consecutiveTopConfirmations
0
loadIncreaseDue
Yes
recentLoadIncrease
No
reviewRequired
No
progressionBlocked
No
exerciseId
low_row
name
Low Row
order
4
previousResult
load
kind
numeric
value
55
unit
kg
mode
total
reps
11
11
generatedTarget
load
kind
numeric
value
55
unit
kg
mode
total
reps
12
12
workingTarget
load
kind
numeric
value
55
unit
kg
mode
total
reps
12
12
actualResult
—
completed
No
outcome
planned
issue
—
issueNotes
—
progressionContext
consecutiveTopConfirmations
0
loadIncreaseDue
No
recentLoadIncrease
No
reviewRequired
No
progressionBlocked
No
exerciseId
lat_pulldown
name
Lat Pulldown
order
5
previousResult
load
kind
numeric
value
50
unit
kg
mode
total
reps
12
12
generatedTarget
load
kind
numeric
value
50
unit
kg
mode
total
reps
10
10
workingTarget
load
kind
numeric
value
50
unit
kg
mode
total
reps
10
10
actualResult
—
completed
No
outcome
planned
issue
—
issueNotes
—
progressionContext
consecutiveTopConfirmations
0
loadIncreaseDue
Yes
recentLoadIncrease
No
reviewRequired
No
progressionBlocked
No
exerciseId
hip_thrust
name
Hip Thrust
order
6
previousResult
load
kind
numeric
value
60
unit
kg
mode
total
reps
15
15
generatedTarget
load
kind
numeric
value
60
unit
kg
mode
total
reps
15
15
workingTarget
load
kind
numeric
value
60
unit
kg
mode
total
reps
15
15
actualResult
—
completed
No
outcome
planned
issue
—
issueNotes
—
progressionContext
consecutiveTopConfirmations
1
loadIncreaseDue
No
recentLoadIncrease
No
reviewRequired
No
progressionBlocked
No
exerciseId
leg_extension
name
Leg Extension
order
7
previousResult
load
kind
numeric
value
50
unit
kg
mode
total
reps
12
12
generatedTarget
load
kind
numeric
value
50
unit
kg
mode
total
reps
10
10
workingTarget
load
kind
numeric
value
50
unit
kg
mode
total
reps
10
10
actualResult
—
completed
No
outcome
planned
issue
—
issueNotes
—
progressionContext
consecutiveTopConfirmations
0
loadIncreaseDue
Yes
recentLoadIncrease
No
reviewRequired
No
progressionBlocked
No
exerciseId
pallof_press
name
Pallof Press
order
8
previousResult
load
kind
numeric
value
31.8
unit
kg
mode
total
reps
9
9
generatedTarget
load
kind
numeric
value
31.8
unit
kg
mode
total
reps
10
10
workingTarget
load
kind
numeric
value
31.8
unit
kg
mode
total
reps
10
10
actualResult
—
completed
No
outcome
planned
issue
—
issueNotes
—
progressionContext
consecutiveTopConfirmations
0
loadIncreaseDue
No
recentLoadIncrease
No
reviewRequired
No
progressionBlocked
No

sessionIssues

None

Exercise issues

None

Session issues

None

Session history

legacy
Yes
templateVersion
legacy-v0.9
sessionId
phase_1-strength_a-1-legacy
phaseId
phase_1
templateId
phase1_strength_a
sessionNumber
1
totalSessions
6
completedAt
2026-07-10T12:00:00.000Z
completedLocalDate
2026-07-10
exercises
1. exerciseId
  leg_press
  order
  1
  actualResult
  load
  kind
  label
  label
  Base
  mode
  base_resistance
  reps
  10
  10
  outcome
  completed
  issue
  —
2. exerciseId
  leg_extension
  order
  2
  actualResult
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  10
  10
  outcome
  completed
  issue
  —
3. exerciseId
  chest_press
  order
  3
  actualResult
  load
  kind
  numeric
  value
  10
  unit
  kg
  mode
  per_side
  reps
  10
  10
  outcome
  completed
  issue
  —
4. exerciseId
  low_row
  order
  4
  actualResult
  load
  kind
  numeric
  value
  60
  unit
  kg
  mode
  total
  reps
  10
  10
  outcome
  completed
  issue
  —
5. exerciseId
  lat_pulldown
  order
  5
  actualResult
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  10
  10
  outcome
  completed
  issue
  —
6. exerciseId
  hip_thrust
  order
  6
  actualResult
  load
  kind
  numeric
  value
  60
  unit
  kg
  mode
  total
  reps
  12
  12
  outcome
  completed
  issue
  —
7. exerciseId
  pallof_press
  order
  7
  actualResult
  load
  kind
  numeric
  value
  18.1
  unit
  kg
  mode
  total
  reps
  8
  8
  outcome
  completed
  issue
  —
sessionId
phase_1-phase1_strength_a-2
phaseId
phase_1
templateId
phase1_strength_a
sessionNumber
2
completedAt
2026-07-12T07:26:41.909Z
completedLocalDate
2026-07-12
exercises
1. exerciseId
  leg_press
  generatedTarget
  load
  kind
  label
  label
  Base
  mode
  base_resistance
  reps
  11
  11
  actualResult
  load
  kind
  label
  label
  Base
  mode
  base_resistance
  reps
  11
  11
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
2. exerciseId
  seated_leg_curl
  generatedTarget
  load
  kind
  numeric
  value
  30
  unit
  kg
  mode
  total
  reps
  10
  10
  actualResult
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  10
  10
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  Yes
  reviewRequired
  No
  progressionBlocked
  No
3. exerciseId
  chest_press
  generatedTarget
  load
  kind
  numeric
  value
  10
  unit
  kg
  mode
  per_side
  reps
  11
  11
  actualResult
  load
  kind
  numeric
  value
  10
  unit
  kg
  mode
  per_side
  reps
  11
  11
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
4. exerciseId
  low_row
  generatedTarget
  load
  kind
  numeric
  value
  60
  unit
  kg
  mode
  total
  reps
  11
  11
  actualResult
  load
  kind
  numeric
  value
  55
  unit
  kg
  mode
  total
  reps
  11
  11
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  Yes
  reviewRequired
  No
  progressionBlocked
  No
5. exerciseId
  lat_pulldown
  generatedTarget
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  11
  11
  actualResult
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  11
  11
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
6. exerciseId
  hip_thrust
  generatedTarget
  load
  kind
  numeric
  value
  60
  unit
  kg
  mode
  total
  reps
  13
  13
  actualResult
  load
  kind
  numeric
  value
  60
  unit
  kg
  mode
  total
  reps
  13
  13
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
7. exerciseId
  leg_extension
  generatedTarget
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  11
  11
  actualResult
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  11
  11
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
8. exerciseId
  pallof_press
  generatedTarget
  load
  kind
  numeric
  value
  18.1
  unit
  kg
  mode
  total
  reps
  9
  9
  actualResult
  load
  kind
  numeric
  value
  31.8
  unit
  kg
  mode
  total
  reps
  9
  9
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  Yes
  reviewRequired
  No
  progressionBlocked
  No
sessionId
phase_1-phase1_strength_a-3
phaseId
phase_1
templateId
phase1_strength_a
sessionNumber
3
completedAt
2026-07-14T09:27:19.034Z
completedLocalDate
2026-07-14
exercises
1. exerciseId
  leg_press
  generatedTarget
  load
  kind
  label
  label
  Base
  mode
  base_resistance
  reps
  12
  12
  actualResult
  load
  kind
  label
  label
  Base
  mode
  base_resistance
  reps
  12
  12
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  1
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
2. exerciseId
  seated_leg_curl
  generatedTarget
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  10
  10
  actualResult
  load
  kind
  numeric
  value
  55
  unit
  kg
  mode
  total
  reps
  10
  10
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  Yes
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  Yes
  reviewRequired
  No
  progressionBlocked
  No
3. exerciseId
  chest_press
  generatedTarget
  load
  kind
  numeric
  value
  10
  unit
  kg
  mode
  per_side
  reps
  12
  12
  actualResult
  load
  kind
  numeric
  value
  10
  unit
  kg
  mode
  per_side
  reps
  12
  12
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  1
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
4. exerciseId
  low_row
  generatedTarget
  load
  kind
  numeric
  value
  55
  unit
  kg
  mode
  total
  reps
  10
  10
  actualResult
  load
  kind
  numeric
  value
  55
  unit
  kg
  mode
  total
  reps
  10
  10
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  Yes
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
5. exerciseId
  lat_pulldown
  generatedTarget
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  12
  12
  actualResult
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  12
  12
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  1
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
6. exerciseId
  hip_thrust
  generatedTarget
  load
  kind
  numeric
  value
  60
  unit
  kg
  mode
  total
  reps
  14
  14
  actualResult
  load
  kind
  numeric
  value
  60
  unit
  kg
  mode
  total
  reps
  14
  14
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
7. exerciseId
  leg_extension
  generatedTarget
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  12
  12
  actualResult
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  12
  12
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  1
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
8. exerciseId
  pallof_press
  generatedTarget
  load
  kind
  numeric
  value
  31.8
  unit
  kg
  mode
  total
  reps
  8
  8
  actualResult
  load
  kind
  numeric
  value
  31.8
  unit
  kg
  mode
  total
  reps
  8
  8
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  Yes
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
sessionIssues
None
sessionId
phase_1-phase1_strength_a-4
phaseId
phase_1
templateId
phase1_strength_a
sessionNumber
4
completedAt
2026-07-17T13:49:52.003Z
completedLocalDate
2026-07-17
exercises
1. exerciseId
  leg_press
  generatedTarget
  load
  kind
  label
  label
  Base
  mode
  base_resistance
  reps
  12
  12
  actualResult
  load
  kind
  label
  label
  Base
  mode
  base_resistance
  reps
  12
  12
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  1
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  Yes
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
2. exerciseId
  seated_leg_curl
  generatedTarget
  load
  kind
  numeric
  value
  55
  unit
  kg
  mode
  total
  reps
  10
  10
  actualResult
  load
  kind
  numeric
  value
  55
  unit
  kg
  mode
  total
  reps
  10
  10
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  Yes
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
3. exerciseId
  chest_press
  generatedTarget
  load
  kind
  numeric
  value
  10
  unit
  kg
  mode
  per_side
  reps
  12
  12
  actualResult
  load
  kind
  numeric
  value
  10
  unit
  kg
  mode
  per_side
  reps
  12
  12
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  1
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  Yes
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
4. exerciseId
  low_row
  generatedTarget
  load
  kind
  numeric
  value
  55
  unit
  kg
  mode
  total
  reps
  11
  11
  actualResult
  load
  kind
  numeric
  value
  55
  unit
  kg
  mode
  total
  reps
  11
  11
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
5. exerciseId
  lat_pulldown
  generatedTarget
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  12
  12
  actualResult
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  12
  12
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  1
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  Yes
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
6. exerciseId
  hip_thrust
  generatedTarget
  load
  kind
  numeric
  value
  60
  unit
  kg
  mode
  total
  reps
  15
  15
  actualResult
  load
  kind
  numeric
  value
  60
  unit
  kg
  mode
  total
  reps
  15
  15
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  1
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
7. exerciseId
  leg_extension
  generatedTarget
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  12
  12
  actualResult
  load
  kind
  numeric
  value
  50
  unit
  kg
  mode
  total
  reps
  12
  12
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  1
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  Yes
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
8. exerciseId
  pallof_press
  generatedTarget
  load
  kind
  numeric
  value
  31.8
  unit
  kg
  mode
  total
  reps
  9
  9
  actualResult
  load
  kind
  numeric
  value
  31.8
  unit
  kg
  mode
  total
  reps
  9
  9
  outcome
  completed
  issue
  —
  progressionBefore
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
  progressionAfter
  consecutiveTopConfirmations
  0
  loadIncreaseDue
  No
  recentLoadIncrease
  No
  reviewRequired
  No
  progressionBlocked
  No
sessionIssues
None

Activity history

activityId
activity-2026-07-10-treadmill
type
cardio
date
2026-07-10
recordedAt
2026-07-10T12:30:00.000Z
mode
treadmill
durationSeconds
1103
distanceKm
1.79
averageSpeedKmh
5.8
averageHeartRateBpm
99
perceivedEffort
easy
notes
—

Body-weight records

date
2026-07-10
valueKg
54.1
recordedAt
2026-07-10T12:00:00.000Z

Current Notes

date: 2026-07-12
notes: Вторая тренировка. На 5-6 силовой появилась головная боль левое полушарие район виска и выше. Самочувствие в целом хорошее. Тошноты и других проблем нет. Плохо спал ночь перед тренировкой. Мало и плохо. Буквально через 15 минут прошло. Видимо от перегруза в моменте.
updatedAt: 2026-07-12T07:57:16.173Z

Recovery state

mode: normal
progressionDisabledSessions: 0
reviewRequired: No
lastCompletedStrengthSessionDate: 2026-07-17
lastClassifiedAt: 2026-07-17T13:49:52.003Z

Cardio route state

nextModalityId: bike
completedRouteSessions: 0
lastCompletedAt: —

Next cardio modality

modalityId

bike

title

Stationary bike

initialDuration

25–30 min

progressedDuration

—

intensity

Easy steady pace

instructions

Comfortable cadence
Light-to-moderate resistance
Conversational breathing
Stable pelvis
No hard climbs or intervals

cautions

None

Warm-up guide

title

Before workout

subtitle

Warm up before the first strength exercise

preview

12–18 min treadmill · dynamic preparation · one light set

treadmill

duration

12–18 min

phases

0–5 min · Easy walking; gradually increase speed; relaxed breathing
5–12 min · Brisk walk or very light jog; conversational effort; no intervals or leg fatigue
12–18 min · Optional easy jog when recovery is good; otherwise continue brisk walking

instructions

This is preparation, not hard cardio
Do not arrive at Leg Press with tired legs
Slow down or stop with dizziness, unusual weakness, increasing headache, chest discomfort or unusual shortness of breath
Shorten to 8–12 minutes when time, recovery or symptoms require it

dynamic

title
Ankle rocks
dose
8 each side
items
1. Heel remains down
2. Knee moves gently forward
3. Comfortable range
4. No forced stretch
title
Hip hinge
dose
8 repetitions
items
1. Soft knees
2. Hips move backward
3. Neutral spine
4. Stand tall without leaning backward
title
Controlled squat or sit-to-stand
dose
8 repetitions
items
1. Comfortable depth
2. Knees follow toes
3. Controlled tempo
4. Use a bench when useful
title
Arm circles and shoulder-blade movement
dose
8 each direction
items
1. Small circles first
2. Neck relaxed
3. Avoid shrugging
4. No painful range

preparationSet

title: Leg Press preparation set
dose: 1 light set × 8–10 repetitions
instruction: Use approximately half to two-thirds of the intended working load, or the nearest comfortable machine setting. It is not recorded and does not affect progression.

upperBody

If shoulders or upper back feel stiff, perform one light rehearsal set before the first upper-body exercise. Do not record it.

Recovery guide

title

Between workouts

subtitle

Choose one option that fits today

guidance

You do not need to complete every option.

options

optionId
walk
title
Recovery walk
duration
20–30 min
intensity
Easy pace
description
A relaxed walk that does not feel like another workout.
items
1. Comfortable conversational pace
2. Family walking counts
3. Flat or easy route
4. Shorten the walk if feet, Achilles or knees become uncomfortable
caution
—
optionId
mobility
title
Mobility
duration
8–12 min
intensity
Gentle
description
Short targeted mobility for areas affected by prolonged sitting and training.
items
1. Ankles and calves
2. Hip flexors
3. Hips
4. Thoracic spine
5. Chest and shoulders
6. Gentle neck movement only
caution
Do not use aggressive stretching.
optionId
yoga
title
Gentle yoga
duration
12–20 min
intensity
Easy recovery
description
A calm session for movement, breathing and recovery.
items
1. Comfortable positions only
2. Slow transitions
3. Neutral lower-back control
4. Avoid deep backbends
5. Avoid aggressive twists
6. Stop any position that increases back or neck pain
caution
—
optionId
cardio
title
Easy cardio
duration
15–25 min
intensity
Low
description
Optional light aerobic movement without intervals.
items
1. Treadmill walking
2. Stationary bike
3. Elliptical
4. Comfortable steady pace
5. No intervals during the first four weeks
caution
—
optionId
rest
title
Complete rest
duration
As needed
intensity
Recovery
description
Rest is the correct option when recovery is poor.
items
1. Poor sleep
2. Unusual weakness
3. Dizziness
4. Increasing pain
5. Heavy soreness
6. Signs of illness
caution
—

Nutrition guide

title

Daily menu

subtitle

Simple daily structure · choose what fits today

calorieReference

≈ 2,200 kcal

proteinReference

85–95 g protein

sections

sectionId
breakfast
title
Breakfast
instruction
Choose one
options
1. optionId
  eggs
  items
  2 eggs
  Rice or bread
  1 fruit
2. optionId
  oats
  items
  Oats
  Milk
  Banana
3. optionId
  yogurt
  items
  Yogurt or kefir
  Oats or granola
  1 fruit
sectionId
main
title
Main meal
instruction
Choose one
options
1. optionId
  chicken
  items
  Chicken
  Cooked rice
  Vegetables
2. optionId
  fish
  items
  Fish
  Rice or potatoes
  Vegetables
3. optionId
  tofu
  items
  Lean meat or tofu
  Rice or noodles
  Vegetables
sectionId
extra
title
Extra calories
instruction
Choose one
options
1. optionId
  whey
  items
  Whey with milk
2. optionId
  banana
  items
  Milk or kefir with banana
3. optionId
  nuts
  items
  Peanut-butter sandwich or a portion of nuts

dailyBasics

2 fruits
Vegetables
Regular hydration
Additional rice or milk when body weight is not increasing