Log in to your training tracker.
Set the date you started (or will start) this schedule to track where you are day by day.
Use 7 for "I missed a whole week," any number for a shorter gap. This shifts every day after today back by that many days — nothing gets skipped, just delayed.
Log fatigue, pain, or a note right now without switching tabs. This creates a real Daily Log entry — anything more detailed (session load, gear data, nutrition) still goes on the Daily Log tab.
Pickup games, volleyball with friends, anything outside the structured program — still worth tracking, especially with chest-strap HR data.
Foster's method — high monotony (doing similar load every day, little variation) combined with high strain is linked to increased illness/injury risk, even when ACWR alone looks fine.
Rough session categorization from Statsports HR data against your max HR (set it in Settings for this to work). Not true zone-minutes — a session-level estimate.
Patterns from your own logged data — mean comparisons, not statistical proof. Small sample sizes especially early on, so treat these as things to watch, not conclusions.
No injuries logged.
No cost, no appointment. Run these in week 1 before ramping intensity, then re-test every 4 weeks.
| Test | How | What it tells you |
|---|---|---|
| Cooper 12-min run | Run/jog as far as possible in 12 min | Aerobic base |
| Resting HR (7-day avg) | Check pulse on waking, before getting up | Recovery trend |
| Single-leg balance | Eyes closed, time until touch-down, both sides | Ankle/proprioception |
| Overhead squat check | Film 5 slow bodyweight squats, side + front | Movement pattern |
| Sit-and-reach | Seated, legs straight, measure reach | Flexibility baseline |
| 30m sprint | Phone stopwatch, best of 2-3 | Speed baseline (week 3-4+) |
Skip the pre-emptive assessment. Get checked out if you hit any of these: sharp or localized pain that doesn't ease within 48-72h, joint swelling, a joint that feels unstable or gives way, pain that changes your gait, chest pain, or dizziness during exercise.
No baseline tests logged yet.
Load = RPE × duration. This is the same method pro teams use to compare a hard 40-min session against an easy 90-min one on equal footing.
Player load / distance trending up while fatigue also climbs is your earliest real warning sign.
Set your profile in Settings to see personalized calorie/macro targets.
7-day acute load ÷ 28-day chronic average, calculated from your logged session loads. 0.8–1.3 is the target zone; above ~1.5 is where injury risk climbs sharply in the research this is built on.
No entries yet.
Do this every day, not just on sore days — this is maintenance, not treatment.
The evening routine doubles as a wind-down — doing it instead of scrolling before bed is one of the highest-leverage swaps for sleep onset.
Pulled automatically into your recommendation when you log pain in that area.
No sleep logs yet.
| Tier | Format | Approx price | Trade-off |
|---|---|---|---|
| Entry | Ice-only barrel, no chiller | ~$1,150 | Cheapest, but constant ice runs |
| Mainstream | Chiller-equipped acrylic tub | ~$1,200–$5,000 | Plug-and-play, the common buy-once pick |
| Premium | Stainless, app-controlled | ~$9,000–$14,500 | True 32°F, lowest maintenance |
| Type | Heat style | Approx price | Best for |
|---|---|---|---|
| Infrared | 120–170°F, standard outlet | ~$1,800–$10,000 | Daily use, simpler install |
| Traditional | 170–230°F, needs 240V | ~$3,500–$10,000+ | Classic high heat, löyly |
Pick one mid-tier unit first — that's the tier people actually keep using — live with it a season, then add the second modality.
Separate from daily targets — this is just the trend. Saving a weigh-in also updates your current bodyweight/body-fat used for nutrition targets.
No weigh-ins logged yet.
Add dates you know you need to train clean — you'll get a warning if you log alcohol against one of these.
Mark days you already know you can't train — hyper-busy work days, etc. The schedule automatically slides everything after a blockout day back by one, no manual postpone needed.
Only applies when Schedule Mode is set to Adaptive. Exercises tagged with anything checked below are avoided automatically — useful while recovering from an injury.
None yet — tap "Don't like this" next to any exercise on Today's Session.
Download everything as one file. This is the one to grab regularly while you're still actively changing the app — if something breaks, restore this and you're back exactly where you were.
Restoring replaces all current data on this account — it doesn't merge. Only use this to recover from a backup.
A CSV you can open in a spreadsheet or hand to someone else — human-readable, but not a perfect restore format.
This is the way to bring in chest-strap, watch, or tracker data — export a CSV from that device's app first, then upload it here. You map its columns to Statside fields yourself, since every device names columns differently.