Weekly Distribution
Recommended Cardio
CARDIO Incline Treadmill Walk
FREQUENCY3-4x/wk
DURATION30-40 min
Zone 2 (60-70% max HR). Ideal post-workout or rest days.
CARDIO Stationary Bike
FREQUENCY2-3x/wk
DURATION20-30 min
Moderate intensity. Great for warm-up.
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Last 8 Weeks
Sessions per week Goal: 4 · Week
Training Calendar
Last 6 months
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MONWEDFRI
Recent Sessions
Progression Phases
NOW
PHASE 1
Readaptation
Weeks 1 – 2
60-70%
Technique, range of motion, no joint pain
PHASE 2
Building I
Weeks 3 – 4
70-75%
Increase load 5-10% if technique is solid
PHASE 3
Building II
Weeks 5 – 8
75-80%
Higher volume + reduced rest periods
PHASE 4
Intensification
Weeks 9 – 12
80-85%
Advanced techniques + maximum volume
Basic Nutrition
Caloric Deficit
-400/500 kcal
Daily Protein
162–198 g
Hydration
2.5–3 L/day
Pre-Workout
Carb + Pro (1-2h)
Post-Workout
30-40g protein
Avoid
Ultra-processed