Strength And Cardio
Simple science-based training for everyday athletes (for the rest of us).
Strength training doesn't have to be complicated. Cardio doesn't have to take forever. Use sports science instead of guesswork.
Simple to stick with
The most common resolution of almost half of us is to exercise more. But only a tenth of us stick to it for more than a month. Why? Because you lack knowledge and guidance.
Get optimal weights
Train any lift in 4 compound movements. Get ideal weights, sets, reps and intensity for each exercise. Progress through levels.
Do your cardio right
Use breathing cues instead of confusing HR zones on your watch to improve your VO₂max with Zone 2 and interval training.
Train more or less?
It's easy to overreach and hard to get back when detraining. Know what it feels like to progress without burn out or lack of training. Know how your lifestyle allows you to recover to train.
Know your training load
Track weekly loads and times, 60-day progress and if recovery leads to adaptation. Know if you detrain, progress or overreach.
Know if you adapt well
If your training works, you may feel it. But numbers don"t lie. Let the sports science math tell you if your training actually works.
LIsten to your body
We all have different abilities, recover differently and can withstand different training intensity. Let the app algorithm know how hard your training felt to adjust the next training.
Autoregulate
Record diffulty (RPE) of each training to tell the algorithm how demanding your seesion was to adjust the next training weights.
Use your breath
Learn to use difficulty (RPE) and breathing cues in cardio training. Intensity shifts based on your actual state and needs to be "regulated" in each training.
Improve your athletic score
Get your Athletic Score from your deadlift 1RM and VO₂max to see how you rank against strength and cardio standards. There's no shortcut to be a complete athlete.
Deadlift 1RM scoring relative to bodyweight and sex is based on NSCA strength standards. VO₂max scoring relative to age and sex is based on Cooper Institute and ACSM exercise physiology norms.
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