Everyday Engine Hyrox Journey

Daily Workouts

A running log of what actually got done — tied to readiness metrics and weekly focus.

Morning Readiness

HRV, resting HR, sleep, and body metrics that guide how hard to push this week.

Metrics

Body composition / Body pod

Screenshot or summary of body composition trends for the selected week.

Body Pod Week 6
Metrics

Welltory

HRV, stress, and readiness from Welltory that guide intensity for the day.

Welltory week 6
Metrics

Ultrahuman Ring

VO2 Max, HRV, and resting heart rate metrics that inform how aggressive the session should be.

Ultrahuman week 6
Ultrahuman week 6

Daily Workout Log

Week 8 – each day with sessions, distances, and primary zone focus.

Monday – 08
Daily Training Summary

Daily Metrics

  • Sleep: 10.25 hrs · Score 94
  • HRV: 80 ms · Resting HR: 50 bpm
  • VO₂ Max: 47.3
  • Weight: 178.1 lb · 11.9% BF · Lean Mass 143.2 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Treadmill Warm up Walk 9.75 min · 0.62 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Warm up Walk - 9.75 min - Zone 1 Endurance Raise VO2 Max session 4 MPH

Heart Rate Summary

HR Zones
Zone 1 9.75 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Treadmill Run 15.75 min · 1.86 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Run - 15.75 min - Yes Run 7.5 MPH 5:15 1k pace

Heart Rate Summary

HR Zones
Zone 1 2.75 min
Zone 2 3.5 min
Zone 3 4.25 min
Zone 4 5.25 min
Zone 5 0 min
Treadmill Cool Down Walk 10 min · 0.62 mi
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Cool Down Walk - 10 min - Zone 2 -> 1 Cool down Raise VO2 Max session

Heart Rate Summary

HR Zones
Zone 1 2.5 min
Zone 2 5.5 min
Zone 3 2 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Tuesday – 08
Daily Training Summary

Daily Metrics

  • Sleep: 5.25 hrs · Score 76
  • HRV: 65 ms · Resting HR: 58 bpm
  • VO₂ Max: 47.3
  • Weight: 178.1 lb · 11.9% BF · Lean Mass 143.2 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Treadmill After Travel walk 20 min · 1.24 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill After Travel walk - 20 min - Zone 1 Endurance Raise VO2 Max session 4 MPH

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Wednesday – 08
Daily Training Summary

Daily Metrics

  • Sleep: 8 hrs · Score 75
  • HRV: 80 ms · Resting HR: 50 bpm
  • VO₂ Max: 47.3
  • Weight: 178.1 lb · 11.9% BF · Lean Mass 143.2 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Treadmill Warm up Walk 10 min · 0.62 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Warm up Walk - 10 min - Zone 1 Endurance Raise VO2 Max session 4 MPH

Heart Rate Summary

HR Zones
Zone 1 10 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Treadmill Run 15.75 min · 1.86 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Run - 15.75 min - Yes 3 x 1K Run 7.5 MPH 5:15 1k pace

Heart Rate Summary

HR Zones
Zone 1 2.75 min
Zone 2 3.5 min
Zone 3 4.25 min
Zone 4 5.25 min
Zone 5 0 min
Hyrox Row 4.25 min · 0.62 mi
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Rower 1000 meters 1 × 1 @ 4 lb 267 sec Both Rower 4:27 1000 meters

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 0 min
Zone 3 3 min
Zone 4 1 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Thursday – 08
Daily Training Summary

Daily Metrics

  • Sleep: 8.25 hrs · Score 82
  • HRV: 82 ms · Resting HR: 45 bpm
  • VO₂ Max: 47.3
  • Weight: 178.1 lb · 11.9% BF · Lean Mass 143.2 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Midday stretch 15 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Periformis stretch 2 × 1 60 sec Alternating Other 60 second hold each leg
Hamstring stretch 2 × 1 60 sec Both Other 60 second hold each set
Calf Stretch 2 × 1 60 sec Alternating Other 60 second hold each leg
Tibialias Anterior Stretch 2 × 1 60 sec Alternating Other 60 second hold each leg
Tibialias / calves Roller 2 × 1 60 sec Alternating Other 60 second hold each leg

Heart Rate Summary

HR Zones
Zone 1 15 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Treadmill Warm up Walk 9.8 min · 0.62 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Warm up Walk - 9.8 min - Zone 1 Endurance Raise VO2 Max session 4 MPH

Heart Rate Summary

HR Zones
Zone 1 9.8 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Treadmill Run 10.45 min · 1.24 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Run - 10.45 min - Yes Run 7.5 MPH 5:15 1k pace

Heart Rate Summary

HR Zones
Zone 1 0.2 min
Zone 2 0.5 min
Zone 3 4.25 min
Zone 4 5.5 min
Zone 5 0 min
Friday – 08
Daily Training Summary

Daily Metrics

  • Sleep: 3 hrs · Score 33
  • HRV: 35 ms · Resting HR: 48 bpm
  • VO₂ Max: 47.3
  • Weight: 177.5 lb · 12.5% BF · Lean Mass 141.5 lb
  • DOMS: - · Energy: 6 / 10 · Stress: - / 10
  • Hydration: Hydrated · Mood: 5 / 10
  • BCE: 2356 · KVAS: 16
No logged sessions —
Primary Zone: Zone 1

No training sessions recorded for this day. One day to race day, rest and relax is priority.

Saturday – 08
Daily Training Summary

Daily Metrics

  • Sleep: 8.5 hrs · Score 88
  • HRV: 88 ms · Resting HR: 47 bpm
  • VO₂ Max: 47.3
  • Weight: 177.5 lb · 12.5% BF · Lean Mass 141.5 lb
  • DOMS: - · Energy: 9 / 10 · Stress: - / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Amsterdam Hyrox race (DNF) 1:33:30 total time 93.5 min · 4.96 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
1st 1K run 1 × 1 291 sec Both Run Rox zone rest 5 seconds
SkiERG 1 × 1 @ 4 lb 266 sec Both SKiERG Damper 4 Rox zone rest 15 seconds
2nd 1K run 1 × 1 361 sec Both Run Rox zone rest 15 seconds
Sled Push 1 × 4 @ 335 lb 188 sec Both Sled Push Rox zone rest 20 seconds
3rd 1K run 1 × 1 394 sec Both Run Rox zone rest 20 seconds
Sled Pull 1 × 4 @ 227 lb 386 sec Both Sled Pull Rox zone rest 20 seconds
4th 1K run 1 × 1 412 sec Both Run Rox zone rest 20 seconds
Burpee Broad Jump 1 × 45 435 sec Both Burpee Broad Jump Rox zone rest 20 seconds
5th 1K run 1 × 1 362 sec Both Run Rox zone rest 20 seconds
Rower 1 × 1 @ 4 lb 259 sec Both Rower Damper 4 Rox zone rest 20 seconds
6th 1K run 1 × 1 315 sec Both Run Rox zone rest 20 seconds
Farmers Carry 1 × 1 @ 104 lb 128 sec Both Farmers Carry Rox zone rest 20 seconds
7th 1K run 1 × 1 318 sec Both Run Rox zone rest 20 seconds
Lunges 1 × 100 @ 44 lb 358 sec Alternating Lunges Rox zone rest 20 seconds
8th 1K run 1 × 1 451 sec Both Run Rox zone rest 126 seconds
Wall Balls 1 × 30 @ 14 lb 305 sec Both Wall Ball DNF Hit respiratory Limit

Heart Rate Summary

HR Zones
Zone 1 1.5 min
Zone 2 3.75 min
Zone 3 19 min
Zone 4 66.25 min
Zone 5 3 min
Sunday – 08
Daily Training Summary

Daily Metrics

  • Sleep: 10.5 hrs · Score 74
  • HRV: 47 ms · Resting HR: 61 bpm
  • VO₂ Max: 46.5
  • Weight: 177.5 lb · 12.5% BF · Lean Mass 141.5 lb
  • DOMS: 2 · Energy: 9 / 10 · Stress: - / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2470 · KVAS: 17
Recovery day Treadmill Warm up Walk 9.75 min · 0.62 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Warm up Walk - 9.75 min - No Recovery walk

Heart Rate Summary

HR Zones
Zone 1 9.75 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min

Morning Readiness

HRV, resting HR, sleep, and body metrics that guide how hard to push this week.

Metrics

Body composition / Body pod

Screenshot or summary of body composition trends for the selected week.

Body Pod Week 6
Metrics

Welltory

HRV, stress, and readiness from Welltory that guide intensity for the day.

Welltory week 6
Metrics

Ultrahuman Ring

VO2 Max, HRV, and resting heart rate metrics that inform how aggressive the session should be.

Ultrahuman week 6
Ultrahuman week 6

Daily Workout Log

Week 7 – each day with sessions, distances, and primary zone focus.

Monday – 07
Daily Training Summary

Daily Metrics

  • Sleep: 8 hrs · Score 87
  • HRV: 82 ms · Resting HR: 46 bpm
  • VO₂ Max: 45.4
  • Weight: 179.3 lb · 12% BF · Lean Mass 142.8 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Strength training 68.5 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Alternate Sit Overhead press 3 × 12 @ 10 lb 180 sec Alternating Other Dumbell 10 lbs each hand
Dimbells Bench Press 3 × 12 @ 30 lb 180 sec Alternating Other Dumbell 30 lbs each hand
Alternate incline skull crusher 3 × 12 @ 17.5 lb 180 sec Alternating Other Dumbell 17.5 lbs each hand
Alternate incline press 3 × 12 @ 40 lb 180 sec Alternating Other Dumbell 40 lbs each hand
Sitting dumbell tricep extension 3 × 12 @ 17.5 lb 180 sec Both Other Dumbell 17.5 lbs each hand
Dumbell Bench Press 1 × 12 @ 40 lb 180 sec Both Other Dumbell 40 lbs each hand

Heart Rate Summary

HR Zones
Zone 1 37 min
Zone 2 19 min
Zone 3 7.5 min
Zone 4 5 min
Zone 5 0 min
Outdoor Walk 60 min · 4 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk - 60 min - Zone 1 Endurance Raise VO2 Max session

Heart Rate Summary

HR Zones
Zone 1 45.5 min
Zone 2 4.5 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Tuesday – 07
Daily Training Summary

Daily Metrics

  • Sleep: 10.5 hrs · Score 92
  • HRV: 68 ms · Resting HR: 53 bpm
  • VO₂ Max: 45.4
  • Weight: 179.3 lb · 12% BF · Lean Mass 142.8 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 17
Treadmill Warm up Walk 10 min · 0.62 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Warm up Walk - 10 min - Zone 1 Endurance Raise VO2 Max session 4 MPH

Heart Rate Summary

HR Zones
Zone 1 10 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Treadmill Run / Walk 22 min · 2.51 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Run / Walk - 22 min - Yes 5 min Run 6.7 MPH / 2 min walk 4.0 MPH

Heart Rate Summary

HR Zones
Zone 1 1 min
Zone 2 2 min
Zone 3 5.25 min
Zone 4 13.75 min
Zone 5 0 min
Treadmill Cool Down Walk 10 min · 0.62 mi
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Cool Down Walk - 10 min - Zone 2 -> 1 Cool down Raise VO2 Max session

Heart Rate Summary

HR Zones
Zone 1 1 min
Zone 2 9 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Wednesday – 07
Daily Training Summary

Daily Metrics

  • Sleep: 8.25 hrs · Score 97
  • HRV: 52 ms · Resting HR: 51 bpm
  • VO₂ Max: 47.2
  • Weight: 176.9 lb · 12.2% BF · Lean Mass 142.3 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Strength training 55 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Dumbell Alternateing overhead press 4 × 12 @ 15 lb 120 sec Alternating Other 4 rounds of 12
Kettlebell Curl to Overhead press to Tricep extension 4 × 12 @ 30 lb 120 sec Both Other 4 rounds of 12
Kettlebell upside down wiper front to back 4 × 12 @ 10 lb 120 sec Alternating Other 4 rounds of 12
Kettlebell Hammer curls 4 × 12 @ 15 lb 120 sec Both Other 4 rounds of 12

Heart Rate Summary

HR Zones
Zone 1 43.75 min
Zone 2 11 min
Zone 3 0.25 min
Zone 4 5 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Thursday – 07
Daily Training Summary

Daily Metrics

  • Sleep: 8 hrs · Score 97
  • HRV: 76 ms · Resting HR: 48 bpm
  • VO₂ Max: 47.2
  • Weight: 177.9 lb · 12.2% BF · Lean Mass 142.3 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Strength training 60 min
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Kettlebell Swings 4 × 12 @ 35 lb 120 sec Both Sled Push single 35 lb kettlebell
Kettlebell RDL 4 × 12 @ 110 lb 120 sec Both Lunges 55 lb kettlebell in each hand
Kettlebell racked squat thrust to press 4 × 12 @ 70 lb 120 sec Both Wall Ball 35 lb kettle bell in each hand
Plate Raise to tricep extension to press 4 × 12 @ 35 lb 120 sec Both Wall Ball 25 lb weight plate plus 10 weight plate Raise from ground to press
Kettlebell suitcase carry to squat to jump 4 × 12 @ 70 lb 120 sec Both Farmers Carry 35 lb kettlebell in each hand, squat, stand, squat, drop weight jump
Kettlebell Pillar Bridge Plank Row 4 × 12 @ 35 lb 120 sec Alternating Farmers Carry plank 35 lb kettlebell push and pull keeping ground contact.

Heart Rate Summary

HR Zones
Zone 1 18.5 min
Zone 2 20 min
Zone 3 21.5 min
Zone 4 0 min
Zone 5 0 min
Treadmill Run / Walk 22 min · 2.51 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Run / Walk - 22 min - Yes 5 min Run 6.7 MPH / 2 min walk 4.0 MPH

Heart Rate Summary

HR Zones
Zone 1 1 min
Zone 2 2 min
Zone 3 5.25 min
Zone 4 13.75 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Friday – 07
Daily Training Summary

Daily Metrics

  • Sleep: 8 hrs · Score 96
  • HRV: 78 ms · Resting HR: 47 bpm
  • VO₂ Max: 47.2
  • Weight: 177.9 lb · 12.2% BF · Lean Mass 142.3 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2470 · KVAS: 17
Treadmill Run / Walk 25 min · 2.8 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Run / Walk - 25 min - Yes 5 min Run 6.7 MPH / 2 min walk 4.0 MPH

Heart Rate Summary

HR Zones
Zone 1 1.5 min
Zone 2 4.5 min
Zone 3 5.25 min
Zone 4 13.75 min
Zone 5 0 min
Saturday – 07
Daily Training Summary

Daily Metrics

  • Sleep: 5.5 hrs · Score 80
  • HRV: 53 ms · Resting HR: 54 bpm
  • VO₂ Max: 47.2
  • Weight: 178.4 lb · 12% BF · Lean Mass 143.1 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2536 · KVAS: 17
Treadmill Warm up Walk 9.4 min · 0.62 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Warm up Walk - 9.4 min - Zone 1 Endurance Raise VO2 Max session 4 MPH

Heart Rate Summary

HR Zones
Zone 1 8.25 min
Zone 2 1.15 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Treadmill Run / Walk 5.4 min · 0.62 mi
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Run / Walk - 5.4 min - Yes Run 6.86 MPH 5:26 1k

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 3.25 min
Zone 3 2.15 min
Zone 4 0 min
Zone 5 0 min
Treadmill Run / Walk 5.25 min · 0.62 mi
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Run / Walk - 5.25 min - Yes Run 7.08 MPH 5:16 1k

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 2.05 min
Zone 3 3.2 min
Zone 4 0 min
Zone 5 0 min
Wall Ball throws no squat 4.95 min
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Wall Ball Throws 10 × 20 @ 14 lb 295 sec Both Wall Ball No squat, 14 lbs wall ball throws and catch

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 0.95 min
Zone 3 1.75 min
Zone 4 2.25 min
Zone 5 0 min
Treadmill Cool Down Walk 10 min · 0.62 mi
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Cool Down Walk - 10 min - Zone 2 -> 1 Cool down Raise VO2 Max session

Heart Rate Summary

HR Zones
Zone 1 3 min
Zone 2 5.25 min
Zone 3 1.75 min
Zone 4 0 min
Zone 5 0 min
Professional Stretch 60 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Periformis stretch 4 × 1 60 sec Alternating Other 60 second hold each leg
Hamstring stretch 4 × 1 60 sec Alternating Other 60 second hold each set
Calf Stretch 4 × 1 60 sec Alternating Other 60 second hold each leg
Hip Flexor Stretch 4 × 1 60 sec Alternating Other 60 second hold each leg
Tibialias Anterior Stretch 4 × 1 60 sec Alternating Other 60 second hold each leg
Quad Stretch 4 × 1 60 sec Alternating Other 60 Second Slow Roller
T-splne / Chest stretch 4 × 1 60 sec Alternating Other 60 Second Slow Roller
Lat / Oblique stretch 4 × 1 60 sec Alternating Other 60 Second Slow Roller
Chest Opener stretch 4 × 1 60 sec Alternating Other 60 Second Slow Roller
Neck and traps stretch 4 × 1 60 sec Alternating Other 60 Second Slow Roller

Heart Rate Summary

HR Zones
Zone 1 60 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Sunday – 07
Daily Training Summary

Daily Metrics

  • Sleep: 10.75 hrs · Score 84
  • HRV: 75 ms · Resting HR: 55 bpm
  • VO₂ Max: 47.3
  • Weight: 178.1 lb · 11.9% BF · Lean Mass 143.2 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Treadmill Run / Walk 9.5 min · 0.62 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Run / Walk - 9.5 min - Yes walk 4.2 MPH

Heart Rate Summary

HR Zones
Zone 1 9.5 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Lunges 1.75 min
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Lunges 2 × 15 @ 45 lb 100 sec Alternating Lunges 30 eaach leg 45 lb sandbag

Heart Rate Summary

HR Zones
Zone 1 0.45 min
Zone 2 0.5 min
Zone 3 0.8 min
Zone 4 0 min
Zone 5 0 min
Treadmill Run 5.25 min · 0.62 mi
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Run - 5.25 min - Yes Run 7.5 MPH 5:15 1k

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 0.5 min
Zone 3 4.25 min
Zone 4 0.5 min
Zone 5 0 min
Wall Balls 1.5 min
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Wall Balls 2 × 25 @ 14 lb 90 sec Both Wall Ball 50 total wall balls 14 lbs

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 0 min
Zone 3 0.5 min
Zone 4 1 min
Zone 5 0 min
Treadmill Cool Down Walk 10 min · 0.62 mi
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill Cool Down Walk - 10 min - Zone 3 -> 1 Cool down Raise VO2 Max session

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 5.75 min
Zone 3 4.25 min
Zone 4 0 min
Zone 5 0 min
Stretch cool down 15 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Periformis stretch 4 × 1 30 sec Alternating Other 60 second hold each leg
Hamstring stretch 4 × 1 30 sec Alternating Other 60 second hold each set
Calf Stretch 4 × 1 30 sec Alternating Other 60 second hold each leg
Hip Flexor Stretch 4 × 1 30 sec Alternating Other 60 second hold each leg
Tibialias Anterior Stretch 4 × 1 30 sec Alternating Other 60 second hold each leg
Quad Stretch 4 × 1 30 sec Alternating Other 60 Second Slow Roller
T-splne / Chest stretch 4 × 1 30 sec Alternating Other 60 Second Slow Roller

Heart Rate Summary

HR Zones
Zone 1 15 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min

Morning Readiness

HRV, resting HR, sleep, and body metrics that guide how hard to push this week.

Metrics

Body composition / Body pod

Screenshot or summary of body composition trends for the selected week.

Body Pod Week 6
Metrics

Welltory

HRV, stress, and readiness from Welltory that guide intensity for the day.

Welltory week 6
Metrics

Ultrahuman Ring

VO2 Max, HRV, and resting heart rate metrics that inform how aggressive the session should be.

Ultrahuman week 6
Ultrahuman week 6

Daily Workout Log

Week 6 – each day with sessions, distances, and primary zone focus.

Monday – 06
Daily Training Summary

Daily Metrics

  • Sleep: 7 hrs · Score 71
  • HRV: 63 ms · Resting HR: 53 bpm
  • VO₂ Max: 42.8
  • Weight: 177.4 lb · 12.3% BF · Lean Mass 141.9 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2280 · KVAS: 16
Outdoor Walk / Jog 10 min · 0.64 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk / Jog - 10 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 10 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Outdoor Run 6 min · 0.83 mi
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Run - 6 min - Raise VO2 Max session Tibialias Anterior strain

Heart Rate Summary

HR Zones
Zone 1 0.25 min
Zone 2 0.5 min
Zone 3 5.25 min
Zone 4 0 min
Zone 5 0 min
Outdoor Walk / Jog 10 min · 0.67 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk / Jog - 10 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 10 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Outdoor Run 20.25 min · 1.8 mi
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Run - 20.25 min - Raise VO2 Max session Tibialias Anterior strain

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 11.5 min
Zone 3 5.25 min
Zone 4 3.5 min
Zone 5 0 min
Midday stretch 15 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Periformis stretch 2 × 1 60 sec Alternating Other 60 second hold each leg
Hamstring stretch 2 × 1 60 sec Both Other 60 second hold each set
Calf Stretch 2 × 1 60 sec Alternating Other 60 second hold each leg
Tibialias Anterior Stretch 2 × 1 60 sec Alternating Other 60 second hold each leg
Tibialias / calves Roller 2 × 1 60 sec Alternating Other 60 second hold each leg

Heart Rate Summary

HR Zones
Zone 1 15 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Hyrox Controlled Zone 8 min
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Farmers Carry 1 × 1 @ 55 lb 135 sec Both Wall Ball 2:15 controlled with comp weight
Rest 1 × 1 60 sec Both Other 60 second rest
Wall Ball 1 × 100 @ 15 lb 285 sec Both Wall Ball 4:45 slow controlled with comp weight

Heart Rate Summary

HR Zones
Zone 1 2.25 min
Zone 2 3.5 min
Zone 3 2.25 min
Zone 4 0 min
Zone 5 0 min
Tonal Chest and Arms 33 min
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Barbell Chinup 3 × 10 @ 85 lb 240 sec Both Other Tonal Kneeling
Barbell Bench Press 3 × 10 @ 120 lb 240 sec Both Other Tonal Bench Press
Barbell Front Raise 3 × 10 @ 30 lb 240 sec Both Other Tonal Front Shoulder Raise
Barbell Biceps Curl 3 × 10 @ 60 lb 240 sec Both Other Tonal Standing Barbell curl
Bench Chest Fly 3 × 10 @ 20 lb 240 sec Both Other Tonal Handle Flys
Seated Bicep Curl 3 × 16 @ 20 lb 240 sec Alternating Other Tonal seated handle curls
Lateral Raise 3 × 10 @ 10 lb 240 sec Both Other Tonal Standing Lateral Shoulder Raise
Triceps Kickback 3 × 10 @ 18 lb 240 sec Both Other Tonal Hinged Kickback

Heart Rate Summary

HR Zones
Zone 1 7 min
Zone 2 17 min
Zone 3 9 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Tuesday – 06
Daily Training Summary

Daily Metrics

  • Sleep: 6.75 hrs · Score 71
  • HRV: 58 ms · Resting HR: 50 bpm
  • VO₂ Max: 43.2
  • Weight: 176.9 lb · 12.5% BF · Lean Mass 141.7 lb
  • DOMS: - · Energy: 6 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 6 / 10
  • BCE: 2280 · KVAS: 16
Outdoor Cycle 18.5 min · 3.25 mi
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Cycle - 18.5 min - No Raise VO2 Max session

Heart Rate Summary

HR Zones
Zone 1 2.5 min
Zone 2 3.5 min
Zone 3 9.5 min
Zone 4 3 min
Zone 5 0 min
Outdoor Walk 21 min · 1.37 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk - 21 min - Zone 1 Endurance -

Heart Rate Summary

HR Zones
Zone 1 10.5 min
Zone 2 10.5 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Hyrox Controlled Zone 15 min
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
SkiERG 3 × 1 @ 4 lb 420 sec Both SKiERG 2:20 per 500 meters x 3
Farmers Carry 3 × 1 @ 55 lb 30 sec Both Farmers Carry 25 meters 30 seconds x 3
Wall Ball 3 × 15 @ 15 lb 30 sec Both Wall Ball 15 reps in less than 40 seconds x 3
Lunges 3 × 20 @ 45 lb 60 sec Both Lunges 10 lunges per leg in 60 seconds x 3

Heart Rate Summary

HR Zones
Zone 1 1.5 min
Zone 2 2.25 min
Zone 3 11.25 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Wednesday – 06
Daily Training Summary

Daily Metrics

  • Sleep: 7.75 hrs · Score 80
  • HRV: 70 ms · Resting HR: 47 bpm
  • VO₂ Max: 44.1
  • Weight: 176.9 lb · 12.5% BF · Lean Mass 141.7 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2280 · KVAS: 16
Hyrox Techinque 60 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
SkiERG 1 × 1 @ 4 lb 125 sec Both SKiERG 2:05 per 500 meters
Farmers Carry 2 × 1 @ 55 lb 120 sec Both Farmers Carry 50 meters 60 seconds
Wall Ball 3 × 20 @ 15 lb 300 sec Both Wall Ball 20 reps in less than 60 seconds x 3
Lunges 1 × 40 @ 45 lb 240 sec Both Lunges 20 lunges per leg in
Sled Push 4 × 1 @ 250 lb 180 sec Both Sled Push 12.5 Meters x 4
Sled Pull 4 × 1 @ 250 lb 320 sec Both Sled Pull 12.5 Meters x 4
Rower 1 × 1 @ 4 lb 135 sec Both Rower 2:15 per 500 meters
Burpee Broad Jumps 1 × 25 180 sec Both Burpee Broad Jump 40 meters

Heart Rate Summary

HR Zones
Zone 1 21 min
Zone 2 17 min
Zone 3 19.75 min
Zone 4 2.25 min
Zone 5 0 min
Outdoor Walk 20 min · 1.42 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk - 20 min - Zone 1 Endurance -

Heart Rate Summary

HR Zones
Zone 1 12.25 min
Zone 2 7.75 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Thursday – 06
Daily Training Summary

Daily Metrics

  • Sleep: 8.25 hrs · Score 90
  • HRV: 85 ms · Resting HR: 45 bpm
  • VO₂ Max: 45.4
  • Weight: 177.6 lb · 12.4% BF · Lean Mass 141.8 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2359 · KVAS: 16
Hyrox Techinque 60 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Kettle bell swings 4 × 12 @ 35 lb 240 sec Both Other 4 sets with 60 second rest in between
Bent over alternating Dumbell Row 4 × 12 @ 25 lb 240 sec Alternating Other 4 sets with 60 second rest in between
Standing Sled Pull 4 × 1 @ 200 lb 240 sec Both Other 12.5 meters 4 sets with 60 seconds rest in between
Sitting Sled Pull 4 × 1 @ 210 lb 240 sec Both Other 12.5 meters 4 sets with 60 seconds rest in between
Walking Lunges 8 × 20 @ 40 lb 480 sec Alternating Other 20 each leg in each set
Dead Lifts 4 × 12 @ 135 lb 240 sec Both Other 4 sets with 60 second rest in between

Heart Rate Summary

HR Zones
Zone 1 29.5 min
Zone 2 13.25 min
Zone 3 16 min
Zone 4 1.25 min
Zone 5 0 min
Outdoor Walk 20 min · 1.42 mi
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk - 20 min - Zone 1 Endurance -

Heart Rate Summary

HR Zones
Zone 1 9.75 min
Zone 2 10.25 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Friday – 06
Daily Training Summary

Daily Metrics

  • Sleep: 8 hrs · Score 85
  • HRV: 85 ms · Resting HR: 45 bpm
  • VO₂ Max: 45.4
  • Weight: 178.6 lb · 12.2% BF · Lean Mass 142 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2359 · KVAS: 16
Outdoor Walk 60 min · 4 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk - 60 min - Zone 1 Endurance Raise VO2 Max session

Heart Rate Summary

HR Zones
Zone 1 45.5 min
Zone 2 4.5 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Saturday – 06
Daily Training Summary

Daily Metrics

  • Sleep: 5.5 hrs · Score 70
  • HRV: 46 ms · Resting HR: 53 bpm
  • VO₂ Max: 44.8
  • Weight: 179.9 lb · 12% BF · Lean Mass 142.3 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2275 · KVAS: 16
Professional Stretch 25 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Periformis stretch 4 × 1 60 sec Alternating Other 60 second hold each leg
Hamstring stretch 4 × 1 60 sec Alternating Other 60 second hold each set
Calf Stretch 4 × 1 60 sec Alternating Other 60 second hold each leg
Hip Flexor Stretch 4 × 1 60 sec Alternating Other 60 second hold each leg
Tibialias Anterior Stretch 4 × 1 60 sec Alternating Other 60 second hold each leg
Tibialias / calves Roller 4 × 1 60 sec Alternating Other 60 Second Slow Roller

Heart Rate Summary

HR Zones
Zone 1 25 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Sunday – 06
Daily Training Summary

Daily Metrics

  • Sleep: 9.5 hrs · Score 79
  • HRV: 70 ms · Resting HR: 53 bpm
  • VO₂ Max: 44.8
  • Weight: 179.3 lb · 11.9% BF · Lean Mass 142.8 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Outdoor Warm up Walk 9.25 min · 0.62 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Warm up Walk - 9.25 min - Zone 1 Endurance Raise VO2 Max session

Heart Rate Summary

HR Zones
Zone 1 9.25 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Outdoor Run / Walk 25 min · 2.5 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Run / Walk - 25 min - Yes 2 min Run / 2 min walk

Heart Rate Summary

HR Zones
Zone 1 0.5 min
Zone 2 2.25 min
Zone 3 9.5 min
Zone 4 12.75 min
Zone 5 0 min
Outdoor Cool Down Walk 10 min · 0.62 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Cool Down Walk - 10 min - Zone 1 Endurance Raise VO2 Max session

Heart Rate Summary

HR Zones
Zone 1 10 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min

Morning Readiness

HRV, resting HR, sleep, and body metrics that guide how hard to push this week.

Metrics

Body composition / Body pod

Screenshot or summary of body composition trends for the selected week.

Body Pod Week 5
Metrics

Welltory

HRV, stress, and readiness from Welltory that guide intensity for the day.

Welltory week 5
Metrics

Ultrahuman Ring

VO2 Max, HRV, and resting heart rate metrics that inform how aggressive the session should be.

Ultrahuman week 5

Daily Workout Log

Week 5 – each day with sessions, distances, and primary zone focus.

Monday – 05
Daily Training Summary

Daily Metrics

  • Sleep: 7.25 hrs · Score 84
  • HRV: 69 ms · Resting HR: 50 bpm
  • VO₂ Max: 45.2
  • Weight: 177.9 lb · 12.1% BF · Lean Mass 142.9 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Outdoor Walk / Jog 60 min · 4.75 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk / Jog - 60 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 30 min
Zone 2 20 min
Zone 3 10 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Tuesday – 05
Daily Training Summary

Daily Metrics

  • Sleep: 7.25 hrs · Score 69
  • HRV: 43 ms · Resting HR: 53 bpm
  • VO₂ Max: 45.2
  • Weight: 178.9 lb · 11.8% BF · Lean Mass 143.5 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2280 · KVAS: 16
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Wednesday – 05
Daily Training Summary

Daily Metrics

  • Sleep: 9.5 hrs · Score 72
  • HRV: 73 ms · Resting HR: 56 bpm
  • VO₂ Max: 45.2
  • Weight: 178.9 lb · 11.8% BF · Lean Mass 143.5 lb
  • DOMS: - · Energy: 7 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
No logged sessions —
Primary Zone: Zone 1

No training sessions recorded for this day.

Thursday – 05
Daily Training Summary

Daily Metrics

  • Sleep: 9.25 hrs · Score 79
  • HRV: 45 ms · Resting HR: 45 bpm
  • VO₂ Max: 43
  • Weight: 178.9 lb · 11.8% BF · Lean Mass 143.5 lb
  • DOMS: - · Energy: 7 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2280 · KVAS: 16
No logged sessions —
Primary Zone: Zone 1

No training sessions recorded for this day.

Friday – 05
Daily Training Summary

Daily Metrics

  • Sleep: 8 hrs · Score 85
  • HRV: 66 ms · Resting HR: 50 bpm
  • VO₂ Max: 44
  • Weight: 179.5 lb · 11.9% BF · Lean Mass 142.5 lb
  • DOMS: - · Energy: 8 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2280 · KVAS: 16
Outdoor Walk / Jog 68 min · 5.59 mi
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk / Jog - 68 min - Recovery Raising HRV 17.5

Heart Rate Summary

HR Zones
Zone 1 5.25 min
Zone 2 5.25 min
Zone 3 40 min
Zone 4 17.5 min
Zone 5 0 min
Saturday – 05
Daily Training Summary

Daily Metrics

  • Sleep: 7.5 hrs · Score 85
  • HRV: 55 ms · Resting HR: 54 bpm
  • VO₂ Max: 44
  • Weight: 176.9 lb · 12.3% BF · Lean Mass 142.2 lb
  • DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Outdoor Walk / Jog 30 min · 2 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk / Jog - 30 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 30 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Stretch cool down 25 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Stretch cool down - 25 min - Stretch lab session -

Heart Rate Summary

HR Zones
Zone 1 25 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Sunday – 05
Daily Training Summary

Daily Metrics

  • Sleep: 5.5 hrs · Score 71
  • HRV: 89 ms · Resting HR: 52 bpm
  • VO₂ Max: 44
  • Weight: 176.9 lb · 12.3% BF · Lean Mass 142.2 lb
  • DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Morning Stretch 15 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Periformis stretch 3 × 1 60 sec Alternating Other 60 second hold each leg
Hamstring stretch 3 × 1 60 sec Both Other 60 second hold each set
Calf Stretch 3 × 1 60 sec Alternating Other 60 second hold each leg

Heart Rate Summary

HR Zones
Zone 1 15 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Outdoor Walk / Jog 45 min · 2.82 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk / Jog - 45 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 45 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Hyrox Controlled Zone 14.65 min
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
SkiERG 1 × 1 4.3 sec Both SKiERG 4:20 1000 Meters
Rest 1 × 1 1 sec Both Other 60 second rest
Rower 1 × 1 4.2 sec Both Rower 4:12 1000 Meters
Rest 1 × 1 1 sec Both Other 60 second rest
Lunges 1 × 1 @ 45 lb 4.15 sec Alternating - -

Heart Rate Summary

HR Zones
Zone 1 0.75 min
Zone 2 3.75 min
Zone 3 6 min
Zone 4 4.15 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min

Morning Readiness

HRV, resting HR, sleep, and body metrics that guide how hard to push this week.

Metrics

Body composition / Body pod

Screenshot or summary of body composition trends for the selected week.

Body Pod Week 4
Metrics

Welltory

HRV, stress, and readiness from Welltory that guide intensity for the day.

Welltory week 4
Metrics

Ultrahuman Ring

VO2 Max, HRV, and resting heart rate metrics that inform how aggressive the session should be.

Ultrahuman week 4

Daily Workout Log

Week 4 – each day with sessions, distances, and primary zone focus.

Monday – Week 04
Daily Training Summary

Daily Metrics

  • Sleep: 8 hrs · Score 87
  • HRV: 62 ms · Resting HR: 55 bpm
  • VO₂ Max: 44.7
  • Weight: 176.3 lb · 12.8% BF · Lean Mass 142.6 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2394 · KVAS: 17
Hyrox Circuit 54.5 min
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Wall Ball 4 × 5 @ 25 lb 10 sec Both Wall Ball Wall Ball Pyramid
Wall Ball 4 × 10 @ 20 lb 10 sec Both Wall Ball Wall Ball Pyramid
Wall Ball 4 × 20 @ 15 lb 10 sec Both Wall Ball Wall Ball Pyramid
Wall Ball 4 × 30 @ 10 lb 10 sec Both Wall Ball Wall Ball Pyramid
Rest 4 × 1 30 sec Both Wall Ball Rest
Sled Push 2 × 4 @ 300 lb 60 sec Both Sled Push Full Comp weight
Rest 2 × 1 60 sec Both Wall Ball Rest
Sled Pull 2 × 4 @ 200 lb 60 sec Both Sled Push Full Comp weight
Rest 2 × 1 60 sec Both Wall Ball Rest
Farmers Carry 4 × 2 @ 62 lb 60 sec Both Farmers Carry 62 lbs Kettle Bell in both hands
Rest 2 × 1 60 sec Both Wall Ball Rest

Heart Rate Summary

HR Zones
Zone 1 5 min
Zone 2 28.75 min
Zone 3 18.5 min
Zone 4 2.25 min
Zone 5 0 min
Tuesday – 04
Daily Training Summary

Daily Metrics

  • Sleep: 6.75 hrs · Score 70
  • HRV: 83 ms · Resting HR: 58 bpm
  • VO₂ Max: 45
  • Weight: 176.2 lb · 12.5% BF · Lean Mass 142.8 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2540 · KVAS: 17
Outdoor Walk / Jog 30 min · 2.25 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk / Jog - 30 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 30 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Wednesday – 04
Daily Training Summary

Daily Metrics

  • Sleep: 4.5 hrs · Score 48
  • HRV: 40 ms · Resting HR: 55 bpm
  • VO₂ Max: 45
  • Weight: 177 lb · 12.2% BF · Lean Mass 142.9 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2790 · KVAS: 18
Outdoor Walk / Jog 15 min · 1 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk / Jog - 15 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 15 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Hyrox Sim Full Run 67.5 min · 5.02 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
1K Run 1 × 1 350 sec Both Run 5:50 time
Rest 1 × 1 30 sec Both Other 30 sec rest
Push ups 1 × 20 60 sec Both Other 60 Seconds limit
Rest 1 × 1 30 sec Both Other 30 sec rest
1K Run 1 × 1 335 sec Both Run 5:35 time
Rest 1 × 1 30 sec Both Other 30 sec rest
Lunges 1 × 20 60 sec Alternating Lunges 60 Seconds limit
Rest 1 × 1 30 sec Both Other 30 sec rest
1K Run 1 × 1 310 sec Both Run 5:10 time
Rest 1 × 1 30 sec Both Other 30 sec rest
Burpee Broad Jump 1 × 12 60 sec Both Burpee Broad Jump 60 Seconds limit
Rest 1 × 1 30 sec Both Other 30 sec rest
1K Run 1 × 1 395 sec Both Run 6:35 time
Rest 1 × 1 30 sec Both Other 30 sec rest
Squats 1 × 30 60 sec Both Wall Ball 60 Seconds limit
Rest 1 × 1 30 sec Both Other 30 sec rest
1K Run 1 × 1 395 sec Both Run 6.35 time
Rest 1 × 1 30 sec Both Other 30 sec rest
Push ups 1 × 20 60 sec Both Other 60 Seconds limit
Rest 1 × 1 30 sec Both Other 30 sec rest
1K Run 1 × 1 385 sec Both Run 6:25 time
Rest 1 × 1 30 sec Both Other 30 sec rest
Lunges 1 × 20 60 sec Alternating Lunges 60 Seconds limit
Rest 1 × 1 30 sec Both Other 30 sec rest
1K Run 1 × 1 457 sec Both Run 7:37 time
Rest 1 × 1 30 sec Both Other 30 sec rest
Burpee Broad Jump 1 × 12 60 sec Both Burpee Broad Jump 60 Seconds limit
Rest 1 × 1 30 sec Both Other 30 sec rest
1K Run 1 × 1 458 sec Both Run 7:38 time
Rest 1 × 1 30 sec Both Other 30 sec rest
Squats 1 × 30 60 sec Both Wall Ball 60 Seconds limit
Rest 1 × 1 30 sec Both Other 30 sec rest

Heart Rate Summary

HR Zones
Zone 1 5 min
Zone 2 5.25 min
Zone 3 28 min
Zone 4 29.25 min
Zone 5 0 min
Outdoor Walk / Jog 15 min · 1 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk / Jog - 15 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 15 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Thursday – 04
Daily Training Summary

Daily Metrics

  • Sleep: 8.5 hrs · Score 84
  • HRV: 62 ms · Resting HR: 50 bpm
  • VO₂ Max: 44
  • Weight: 178.2 lb · 12% BF · Lean Mass 143 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2280 · KVAS: 16
Morning Stretch 30 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Chest Opener 3 × 1 60 sec Both Other Stretch
Arm Circles 3 × 1 60 sec Both Other Stretch
Hamstring stretch 3 × 1 60 sec Both Other Stretch
Calf Stretch 3 × 1 60 sec Both Other Stretch
Periformis stretch 2 × 1 120 sec Both Other Stretch
Hamstring stretch 2 × 1 120 sec Both Other Stretch
Calf Stretch 2 × 1 120 sec Both Other Stretch
Quad Stretch 2 × 1 120 sec Both Other Stretch
IT band stretch 2 × 1 120 sec Both Other Stretch
Hip Flexor stretch 2 × 1 120 sec Both Other Stretch
T Spine stretch 2 × 1 120 sec Both Other Stretch
Thoracic rotations 2 × 1 120 sec Both Other Stretch

Heart Rate Summary

HR Zones
Zone 1 30 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Outdoor Walk / Jog 60 min · 4.75 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk / Jog - 60 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 48 min
Zone 2 12 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Friday – 04
Daily Training Summary

Daily Metrics

  • Sleep: 8.75 hrs · Score 85
  • HRV: 63 ms · Resting HR: 46 bpm
  • VO₂ Max: 44
  • Weight: 179.3 lb · 11.9% BF · Lean Mass 143.2 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2280 · KVAS: 16
Outdoor Walk / Jog 60 min · 4.5 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk / Jog - 60 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 60 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Saturday – 04
Daily Training Summary

Daily Metrics

  • Sleep: 8.25 hrs · Score 79
  • HRV: 58 ms · Resting HR: 47 bpm
  • VO₂ Max: 44
  • Weight: 179.2 lb · 11.9% BF · Lean Mass 143.2 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2375 · KVAS: 15
Outdoor Walk / Jog 30 min · 2.25 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk / Jog - 30 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 30 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Hyrox Controlled Zone 61.25 min · 0.31 mi
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
SkiERG warm up 1 × 1 @ 4 damper 180 sec Both SkiERG 500 meter 2:12 - 2:26
Rest Warm up 1 × 1 120 sec Both Other 120 sec rest
Rower 3 × 1 @ 4 damper 132 sec Both Rower 500 meter
Rest 3 × 1 60 sec Both Other 60 sec rest
Farmers Carry 3 × 1 @ 40 lb 120 sec Both Farmers Carry 2 minutes 40 lbs kettle bell both hands
Rest 3 × 1 60 sec Both Other 60 sec rest
Walking Lunges 3 × 20 @ 30 lb 120 sec Alternating Lunges 20 Each leg
Rest 3 × 1 60 sec Both Other 60 sec rest
SkiERG 3 × 1 @ 4 damper 132 sec Both SkiERG 500 meter
Rest 3 × 1 60 sec Both Other 60 sec rest
Burpee Broad Jumps 3 × 12 132 sec Both Burpee Broad Jump 12 in 60 seconds
Rest 3 × 1 60 sec Both Other 60 sec rest
Wall Balls 3 × 15 @ 10 lb 132 sec Both Wall Ball 15 each then stop even if more could be done.
Rest 3 × 1 60 sec Both Other 60 sec rest
Run 1 × 1 194 sec Both Run 1/2 1K in 3:14 zone 3 to zone 2

Heart Rate Summary

HR Zones
Zone 1 0.5 min
Zone 2 2.25 min
Zone 3 45.5 min
Zone 4 13 min
Zone 5 0.25 min
Stretch cool down 5 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Stretch cool down - 5 min - Stretch after circuit -

Heart Rate Summary

HR Zones
Zone 1 5 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Sunday – 04
Daily Training Summary

Daily Metrics

  • Sleep: 8.5 hrs · Score 80
  • HRV: 63 ms · Resting HR: 45 bpm
  • VO₂ Max: 45.2
  • Weight: 178.5 lb · 12.2% BF · Lean Mass 142.6 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Outdoor Walk / Jog 60 min · 4.75 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor Walk / Jog - 60 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 35 min
Zone 2 11 min
Zone 3 14 min
Zone 4 0 min
Zone 5 0 min

Morning Readiness

HRV, resting HR, sleep, and body metrics that guide how hard to push this week.

Metrics

Body composition / Body pod

Screenshot or summary of body composition trends for the selected week.

Body Pod Week 3
Metrics

Welltory

HRV, stress, and readiness from Welltory that guide intensity for the day.

Welltory week 3
Metrics

Ultrahuman Ring

Sleep, recovery, and strain metrics that inform how aggressive the session should be.

Ultrahuman week 3

Daily Workout Log

Week 3 – each day with sessions, distances, and primary zone focus.

Monday – Week 03
Daily Training Summary

Daily Metrics

  • Sleep: 7.5 hrs · Score 72
  • HRV: 68 ms · Resting HR: 56 bpm
  • VO₂ Max: 43.5
  • Weight: 177.3 lb · 15.1% BF · Lean Mass 140.2 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2535 · KVAS: 17
Morning warm up walk 10 min · 0.75 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Morning warm up walk - 10 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 10 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Morning Stretch 15 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Cat cow 3 × 1 60 sec Both Other Stretch
Hip circles 3 × 1 60 sec Both Other Stretch
Glute squeeze 3 × 1 60 sec Both Other Stretch
Ankle mobility 3 × 1 60 sec Both Other Stretch
Thoracic rotations 3 × 20 60 sec Alternating Other Stretch

Heart Rate Summary

HR Zones
Zone 1 15 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Strength training 68.5 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Alternate Sit Overhead press 3 × 10 @ 10 lb 180 sec Alternating Other Dumbell 10 lbs each hand
Dimbells Bench Press 3 × 10 @ 30 lb 180 sec Alternating Other Dumbell 30 lbs each hand
Alternate incline skull crusher 3 × 10 @ 17.5 lb 180 sec Alternating Other Dumbell 17.5 lbs each hand
Alternate incline press 3 × 10 @ 40 lb 180 sec Alternating Other Dumbell 40 lbs each hand
Sitting dumbell tricep extension 3 × 10 @ 17.5 lb 180 sec Both Other Dumbell 17.5 lbs each hand
Dumbell Bench Press 1 × 10 @ 40 lb 180 sec Both Other Dumbell 40 lbs each hand

Heart Rate Summary

HR Zones
Zone 1 37 min
Zone 2 19 min
Zone 3 7.5 min
Zone 4 5 min
Zone 5 0 min
Hyrox Row 4.25 min · 0.62 mi
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Hyrox Row - 4.25 min - Rower 4:27 Row time 1 km Race Pace, went slow and felt good, damper setting 4

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 0 min
Zone 3 3 min
Zone 4 1 min
Zone 5 0 min
Hyrox SkiERG 4.5 min · 0.62 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Hyrox SkiERG - 4.5 min - SkiERG 4:13 time 1 km Race Pace, went slow and felt good, damper setting 4

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 0 min
Zone 3 0.5 min
Zone 4 4 min
Zone 5 0 min
Professional Stretch 25 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Periformis stretch 2 × 1 120 sec Both Other -
Hamstring stretch 2 × 1 120 sec Both Other -
Calf Stretch 2 × 1 120 sec Both Other -
Quad Stretch 2 × 1 120 sec Both Other -
IT band stretch 2 × 1 120 sec Both Other -
Hip Flexor stretch 2 × 1 120 sec Both Other -
T Spine stretch 2 × 1 120 sec Both Other -
Thoracic rotations 2 × 1 120 sec Both Other -

Heart Rate Summary

HR Zones
Zone 1 25 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Tuesday – Week 03
Daily Training Summary

Daily Metrics

  • Sleep: 8.5 hrs · Score 76
  • HRV: 65 ms · Resting HR: 52 bpm
  • VO₂ Max: 43.5
  • Weight: 176 lb · 15.7% BF · Lean Mass 139.2 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2470 · KVAS: 17
Morning Stretch 15 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Chest Opener 3 × 1 60 sec Both Other Stretch
Arm Circles 3 × 1 60 sec Both Other Stretch
Hamstring stretch 3 × 1 60 sec Both Other Stretch
Calf Stretch 3 × 1 60 sec Both Other Stretch

Heart Rate Summary

HR Zones
Zone 1 15 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Strength training 65 min
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Wall balls 4 × 35 @ 20 lb 240 sec Both Wall Ball 60 seconds per each round to do 35
Single Arm Gorilla Rows 4 × 10 @ 65 lb 120 sec Alternating Sled Pull Kettle bell 65 lbs
Goblet squats 4 × 10 @ 30 lb 120 sec Both Lunges Dumbell 30 lbs
Left twist Lunge 4 × 10 @ 30 lb 120 sec Left Lunges Dumbell 30 lbs
Right twist Lunge 4 × 10 @ 30 lb 180 sec Right Lunges Dumbell 30 lbs
Planks 4 × 10 480 sec Both Other 2 min planks
Bent over barbell power row 4 × 5 @ 115 lb 120 sec Both Sled Pull 115 lbs barbell

Heart Rate Summary

HR Zones
Zone 1 12 min
Zone 2 12 min
Zone 3 36 min
Zone 4 5 min
Zone 5 0 min
Evening cool down walk 20 min · 1.5 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Evening cool down walk - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Wednesday – Week 03
Daily Training Summary

Daily Metrics

  • Sleep: 5.5 hrs · Score 65
  • HRV: 52 ms · Resting HR: 55 bpm
  • VO₂ Max: 41
  • Weight: 176 lb · 15.3% BF · Lean Mass 139.6 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2788 · KVAS: 17
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Thursday – Week 03
Daily Training Summary

Daily Metrics

  • Sleep: 8.5 hrs · Score 84
  • HRV: 41 ms · Resting HR: 55 bpm
  • VO₂ Max: 43.6
  • Weight: 176 lb · 15.3% BF · Lean Mass 139.6 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2788 · KVAS: 17
Evening cool down walk 30 min · 2 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Evening cool down walk - 30 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 30 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Friday – Week 03
Daily Training Summary

Daily Metrics

  • Sleep: 10.25 hrs · Score 87
  • HRV: 44 ms · Resting HR: 53 bpm
  • VO₂ Max: 43.9
  • Weight: 177.4 lb · 15.2% BF · Lean Mass 139.7 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2470 · KVAS: 17
Outdoor run 41.25 min · 5.25 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor run - 41.25 min - Zone 3 - 4 Endurance Hyrox Focus Not all out, had up and down hill elevation of 865 feet

Heart Rate Summary

HR Zones
Zone 1 0.25 min
Zone 2 7.5 min
Zone 3 6.5 min
Zone 4 27 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Saturday – Week 03
Daily Training Summary

Daily Metrics

  • Sleep: 9.75 hrs · Score 82
  • HRV: 59 ms · Resting HR: 55 bpm
  • VO₂ Max: 43.8
  • Weight: 174.3 lb · 15.2% BF · Lean Mass 139.6 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2356 · KVAS: 16
Walk / Jog 15 min · 1 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Walk / Jog - 15 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 15 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Professional Stretch 25 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Periformis stretch 2 × 1 120 sec Both Other -
Hamstring stretch 2 × 1 120 sec Both Other -
Calf Stretch 2 × 1 120 sec Both Other -
Quad Stretch 2 × 1 120 sec Both Other -
IT band stretch 2 × 1 120 sec Both Other -
Hip Flexor stretch 2 × 1 120 sec Both Other -
T Spine stretch 2 × 1 120 sec Both Other -
Thoracic rotations 2 × 1 120 sec Both Other -

Heart Rate Summary

HR Zones
Zone 1 25 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Sunday – Week 03
Daily Training Summary

Daily Metrics

  • Sleep: 10 hrs · Score 78
  • HRV: 65 ms · Resting HR: 46 bpm
  • VO₂ Max: 44.7
  • Weight: 176.1 lb · 14.8% BF · Lean Mass 140.4 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2470 · KVAS: 16
Walk / Jog 15 min · 1 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Walk / Jog - 15 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 15 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Outdoor run 5.25 min · 0.62 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor run - 5.25 min - Hyrox Pace run 1K Zone 4 with 30 seconds to drift back to zone 2

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 1.5 min
Zone 3 1.5 min
Zone 4 2.25 min
Zone 5 0 min
Outdoor run 5.3 min · 0.62 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor run - 5.3 min - Hyrox Pace run 1K Zone 4 with 30 seconds to drift back to zone 2

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 1 min
Zone 3 2 min
Zone 4 2.3 min
Zone 5 0 min
Outdoor run 5.15 min · 0.62 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor run - 5.15 min - Hyrox Pace run 1K Zone 4 with 30 seconds to drift back to zone 2

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 1 min
Zone 3 2 min
Zone 4 2.15 min
Zone 5 0 min
Outdoor run 5.5 min · 0.62 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor run - 5.5 min - Hyrox Pace run 1K Zone 4 with 30 seconds to drift back to zone 2

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 1 min
Zone 3 2 min
Zone 4 2.5 min
Zone 5 0 min
Outdoor run 5.75 min · 0.62 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor run - 5.75 min - Hyrox Pace run 1K Zone 4 with 30 seconds to drift back to zone 2

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 1 min
Zone 3 2 min
Zone 4 2.75 min
Zone 5 0 min
Outdoor run 5.8 min · 0.62 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor run - 5.8 min - Hyrox Pace run 1K Zone 4 with 30 seconds to drift back to zone 2

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 1 min
Zone 3 2 min
Zone 4 2.8 min
Zone 5 0 min
Outdoor run 5.75 min · 0.62 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor run - 5.75 min - Hyrox Pace run 1K Zone 4 with 30 seconds to drift back to zone 2

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 1 min
Zone 3 2 min
Zone 4 2.75 min
Zone 5 0 min
Outdoor run 6.15 min · 0.62 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor run - 6.15 min - Hyrox Pace run 1K Zone 4 with 30 seconds to drift back to zone 2

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 1 min
Zone 3 2 min
Zone 4 3.15 min
Zone 5 0 min
Walk / Jog 15 min · 1 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Walk / Jog - 15 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 15 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min

Morning Readiness

HRV, resting HR, sleep, and body metrics that guide how hard to push this week.

Metrics

Body composition / Body pod

Screenshot or summary of body composition trends for the selected week.

Body Pod Week 2
Metrics

Welltory

HRV, stress, and readiness from Welltory that guide intensity for the day.

Welltory week 2
Metrics

Ultrahuman Ring

Sleep, recovery, and strain metrics that inform how aggressive the session should be.

Ultrahuman week 2

Daily Workout Log

Week 2 – each day with sessions, distances, and primary zone focus.

Monday – Week 02
Daily Training Summary

Daily Metrics

  • Sleep: 10.15 hrs · Score 72
  • HRV: 38 ms · Resting HR: 49 bpm
  • VO₂ Max: 43.3
  • Weight: 177.6 lb · 14.5% BF · Lean Mass 141.4 lb
  • DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2665 · KVAS: 16
Tempo Hyrox pace run 19 min · 2.04 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Tempo Hyrox pace run - 19 min - Running endurance vo2 max build 14

Heart Rate Summary

HR Zones
Zone 1 1 min
Zone 2 1 min
Zone 3 3 min
Zone 4 14 min
Zone 5 0 min
HIIT Hyrox Session 19 min
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Wall Balls 2 min 3 × 15 @ 16 lb 90 sec Both Wall Ball 2 min to do 20
Walking Lunges 3 × 20 @ 20 lb 90 sec Alternating Lunges 2 min to do 20 for each leg
Push ups 3 × 40 180 sec Both Other 40 as fast as possible

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 0 min
Zone 3 7 min
Zone 4 12 min
Zone 5 0 min
Cool down 22 min · 1.5 mi
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Cool down - 22 min - Vo2 Max building 7

Heart Rate Summary

HR Zones
Zone 1 2 min
Zone 2 10 min
Zone 3 3 min
Zone 4 7 min
Zone 5 0 min
Walk / Jog 35 min · 2.5 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Walk / Jog - 35 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 35 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Tuesday – Week 02
Daily Training Summary

Daily Metrics

  • Sleep: 7.5 hrs · Score 83
  • HRV: 51 ms · Resting HR: 51 bpm
  • VO₂ Max: 43.2
  • Weight: 177.6 lb · 14.5% BF · Lean Mass 141.4 lb
  • DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2665 · KVAS: 16
HIIT Hyrox Session 60 min
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Air Squats 4 × 20 120 sec Both Other 30 seconds per round
Left side plank 4 × 1 120 sec Left Other 30 seconds per round
Left side plank 4 × 1 120 sec Right Other 30 seconds per round
Calf raises 4 × 30 120 sec Both Other 30 seconds per round
Plank to shoulder taps 4 × 20 120 sec Alternating Other 30 seconds per round
Mountain climbers 4 × 20 120 sec Alternating Other 30 seconds per round
Wall sits 4 × 1 120 sec Both Other 30 seconds per round

Heart Rate Summary

HR Zones
Zone 1 5 min
Zone 2 15 min
Zone 3 40 min
Zone 4 0 min
Zone 5 0 min
Walk / Jog 90 min · 7 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Walk / Jog - 90 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 90 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Wednesday – Week 02
Daily Training Summary

Daily Metrics

  • Sleep: 7.5 hrs · Score 90
  • HRV: 47 ms · Resting HR: 49 bpm
  • VO₂ Max: 43.2
  • Weight: 176.5 lb · 14.1% BF · Lean Mass 141.5 lb
  • DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2470 · KVAS: 17
Morning Stretch 15 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Cat cow 3 × 1 60 sec Both Other Stretch
Hip circles 3 × 1 60 sec Both Other Stretch
Glute squeeze 3 × 1 60 sec Both Other Stretch
Ankle mobility 3 × 1 60 sec Both Other Stretch
Thoracic rotations 3 × 20 60 sec Alternating Other Stretch

Heart Rate Summary

HR Zones
Zone 1 15 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
HIIT Hyrox Session 15 min
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Air Squats 3 × 30 60 sec Both Other 60 seconds per round
Push ups 3 × 30 60 sec Both Other 60 seconds per round
Lunges 3 × 30 60 sec Alternating Other 60 seconds per round
Wall sits 3 × 1 60 sec Both Other 60 seconds per round

Heart Rate Summary

HR Zones
Zone 1 2 min
Zone 2 2 min
Zone 3 11 min
Zone 4 0 min
Zone 5 0 min
Walk / Jog 60 min · 5.25 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Walk / Jog - 60 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 60 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Thursday – Week 02
Daily Training Summary

Daily Metrics

  • Sleep: 8 hrs · Score 85
  • HRV: 47 ms · Resting HR: 51 bpm
  • VO₂ Max: 43.2
  • Weight: 175.3 lb · 14% BF · Lean Mass 141.5 lb
  • DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2788 · KVAS: 17
HIIT Hyrox Session 60 min
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Burpee 3 × 30 60 sec Both Other 60 seconds per round
Rower 3 × 200 60 sec Both Other 200 meter 60 seconds
SkiERG 3 × 200 60 sec Both Other 200 meter 60 seconds
Wall balls 3 × 30 60 sec Both Other 60 seconds per round

Heart Rate Summary

HR Zones
Zone 1 8 min
Zone 2 11 min
Zone 3 22 min
Zone 4 19 min
Zone 5 0 min
Outdoor run 20 min · 2.5 mi
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor run - 20 min - Hyrox Pace run 7

Heart Rate Summary

HR Zones
Zone 1 1 min
Zone 2 5 min
Zone 3 7 min
Zone 4 7 min
Zone 5 0 min
Walk / Jog 90 min · 6.8 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Walk / Jog - 90 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 90 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Friday – Week 02
Daily Training Summary

Daily Metrics

  • Sleep: 4 hrs · Score 49
  • HRV: 41 ms · Resting HR: 47 bpm
  • VO₂ Max: 43.6
  • Weight: 173.2 lb · 14.8% BF · Lean Mass 139.8 lb
  • DOMS: - · Energy: 1 / 10 · Stress: 9 / 10
  • Hydration: Hydrated · Mood: 1 / 10
  • BCE: 2788 · KVAS: 17
Walk / Jog 75 min · 6.5 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Walk / Jog - 75 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 75 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Saturday – Week 02
Daily Training Summary

Daily Metrics

  • Sleep: 9.75 hrs · Score 83
  • HRV: 54 ms · Resting HR: 47 bpm
  • VO₂ Max: 43.4
  • Weight: 173.2 lb · 14.8% BF · Lean Mass 139.8 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2542 · KVAS: 15
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - Recovery Raising HRV -

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Sunday – Week 02
Daily Training Summary

Daily Metrics

  • Sleep: 7.25 hrs · Score 82
  • HRV: 49 ms · Resting HR: 51 bpm
  • VO₂ Max: 44
  • Weight: 173.2 lb · 14.8% BF · Lean Mass 139.8 lb
  • DOMS: - · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2584 · KVAS: 18
No logged sessions —
Primary Zone: Zone 1

No training sessions recorded for this day.

Morning Readiness

HRV, resting HR, and recovery markers that influence how hard to push on the day’s training.

Metrics

Body composition / Body pod

Screenshot or summary of body composition trends for the selected week.

Bodypod week 1
Metrics

Welltory

HRV, stress, and readiness from Welltory that guide intensity for the day.

Welltory week 1
Metrics

Ultrahuman Ring

Sleep, recovery, and strain metrics that inform how aggressive the session should be.

Ultrahuman week 1

Daily Workout Log

Weekly view from Monday to Sunday. Each day can have multiple sessions, with exercises, duration, distance, and dominant HR zone.

Monday – Week 01
Daily Training Summary

Daily Metrics

  • Sleep: 7.45 hrs · Score 84
  • HRV: 63 ms · Resting HR: 47 bpm
  • VO₂ Max: 42
  • Weight: 178.1 lb · 15.1% BF · Lean Mass 140.7 lb
  • DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 10 / 10
  • BCE: 2418 · KVAS: 16
Walk / Jog 55 min · 5.04 mi
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Walk / Jog - 55 min - No Vo2 Max building

Heart Rate Summary

HR Zones
Zone 1 5 min
Zone 2 50 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Tuesday – Week 01
Daily Training Summary

Daily Metrics

  • Sleep: 6.25 hrs · Score 64
  • HRV: 42 ms · Resting HR: 56 bpm
  • VO₂ Max: 43
  • Weight: 176.5 lb · 15% BF · Lean Mass 140.8 lb
  • DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 10 / 10
  • BCE: 2535 · KVAS: 17
Mobility and Strength 45 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Glute squeezes 3 × 12 60 sec Both Other Activation
Slide leg lifts 3 × 12 60 sec Both Other Hip Control
Mini Hinges 3 × 12 60 sec Both Other Posterior chain warm-up
Piriformis Stretch 3 × 1 90 sec Both Other Nerve Mobility
Glute Bridge 3 × 12 @ 30 lb 180 sec Both Other Glute Priming
Gorilla rows 3 × 12 @ 35 lb 180 sec Both Other Back engaggement
Hamstring Curls 3 × 12 @ 55 lb 180 sec Both Other Postier chain
Leg Extensions 3 × 12 @ 55 lb 180 sec Both Other Controlled tempo
Bird dogs 3 × 12 @ 10 lb 180 sec Both Other Core control
Dead bugs 3 × 12 @ 20 lb 180 sec Both Other Core stability

Heart Rate Summary

HR Zones
Zone 1 19 min
Zone 2 12 min
Zone 3 13 min
Zone 4 1 min
Zone 5 0 min
Walk / Jog 20 min · 1.35 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Walk / Jog - 20 min - No Recovery Walk

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Wednesday – Week 01
Daily Training Summary

Daily Metrics

  • Sleep: 8.6 hrs · Score 88
  • HRV: 55 ms · Resting HR: 47 bpm
  • VO₂ Max: 43.3
  • Weight: 177.5 lb · 14.8% BF · Lean Mass 140.4 lb
  • DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 10 / 10
  • BCE: 2418 · KVAS: 16
Hip and back Mobility Flush 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Cat-Cow 3 × 10 60 sec Both Other Fluid spinal warm-up
QL stretch 3 × 10 60 sec Both Other Reduced lateral tightness
Standing hip circles 3 × 12 120 sec Both Other Hip capsule rotation
Side glute lifts 3 × 10 120 sec Both Other Glute med activation
Piriformis glides 3 × 10 60 sec Both Other Loosen sciatic pathway

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Treadmill walk 20 min · 1.35 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Treadmill walk - 20 min - No Recovery Walk

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Outdoor walk 10 min · 0.5 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor walk - 10 min - No Recovery Walk

Heart Rate Summary

HR Zones
Zone 1 10 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Thursday – Week 01
Daily Training Summary

Daily Metrics

  • Sleep: 5.1 hrs · Score 72
  • HRV: 49 ms · Resting HR: 52 bpm
  • VO₂ Max: 42
  • Weight: 177.3 lb · 14.7% BF · Lean Mass 140.4 lb
  • DOMS: 1 · Energy: 7 / 10 · Stress: 3 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2418 · KVAS: 16
Morning stretch 15 min · 0.75 mi
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Calf Stretch (straight knee) 2 × 1 60 sec Both Other Calf cramp during the night
Calf stretch (bent knee for soleus) 2 × 1 60 sec Both Other Calf Cramp
Tennis ball or massage gun 1 × 1 60 sec Right Other Calf Cramp
Ankle dorsiflexion reps 2 × 15 60 sec Both Other Right Calf Cramp
Heel raises slow 2 × 12 60 sec Right Other Right Calf Cramp

Heart Rate Summary

HR Zones
Zone 1 15 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Strength training 70 min
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Kettle bell swings 4 × 12 @ 44 lb 240 sec Both Farmers Carry Single dumbell swing between legs
RDL 4 × 12 @ 44 lb 240 sec Both Sled Push Lower back and hamstrings 44 LB in each hand
Elevated reverse lunge 4 × 12 @ 25 lb 240 sec Alternating Lunges Reverse lunge then twist with dumbell to the leg that is up
Walking Lunges 4 × 20 @ 20 lb 120 sec Alternating Lunges Kettle bell pass through on each lunge 20 meters

Heart Rate Summary

HR Zones
Zone 1 14 min
Zone 2 27 min
Zone 3 27 min
Zone 4 2 min
Zone 5 0 min
Cool down 15 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Cool down - 15 min - No recovery

Heart Rate Summary

HR Zones
Zone 1 15 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Friday – Week 01
Daily Training Summary

Daily Metrics

  • Sleep: 7 hrs · Score 88
  • HRV: 47 ms · Resting HR: 52 bpm
  • VO₂ Max: 43.3
  • Weight: 178 lb · 14.7% BF · Lean Mass 141 lb
  • DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2418 · KVAS: 16
Tonal core 25 min
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Seated Cable Crunch 3 × 12 @ 75 lb 180 sec Both Other Core
Rotational Chop 3 × 10 @ 35 lb 180 sec Both Farmers Carry Core oblique
Pillar bridge with row 3 × 10 @ 20 lb 180 sec Alternating Rower Core strength while row
V-ups 3 × 12 @ 16 lb 90 sec Alternating Other Core with heart rate
Resisted leg raise 3 × 10 @ 35 lb 60 sec Both Other Holding weight up while legs raise

Heart Rate Summary

HR Zones
Zone 1 5 min
Zone 2 20 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Tempo Hyrox pace run 21 min · 2.5 mi
Primary Zone: Zone 4
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Tempo Hyrox pace run - 21 min - Run Running endurance vo2 max build

Heart Rate Summary

HR Zones
Zone 1 1 min
Zone 2 0 min
Zone 3 6 min
Zone 4 14 min
Zone 5 0 min
Recover mobility walk 9 min · 0.5 mi
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Recover mobility walk - 9 min - Walk Zone 2 recovery

Heart Rate Summary

HR Zones
Zone 1 0 min
Zone 2 9 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Morning Stretch 8 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Hip flexor kneeling left/right 2 × 12 120 sec Alternating Other Stretch
Hamstring leg raise 2 × 12 120 sec Alternating Other Stretch
Bretzel 90 / 90 stretch 2 × 12 120 sec Alternating Other Stretch
Calf raises 2 × 12 120 sec Alternating Other Stretch

Heart Rate Summary

HR Zones
Zone 1 8 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Afternoon Stretch 60 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Hip flexor kneeling left/right 4 × 12 240 sec Alternating Other Stretch
Hamstring leg raise 4 × 12 240 sec Alternating Other Stretch
Chest Opener 4 × 12 240 sec Alternating Other Stretch
Quad Stretch 4 × 12 240 sec Alternating Other Stretch
Calf Stretch Wall lean 4 × 12 240 sec Alternating Other Stretch
T-spine stretch 4 × 12 240 sec Alternating Other Stretch

Heart Rate Summary

HR Zones
Zone 1 60 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Saturday – Week 01
Daily Training Summary

Daily Metrics

  • Sleep: 8.5 hrs · Score 85
  • HRV: 58 ms · Resting HR: 48 bpm
  • VO₂ Max: 43.3
  • Weight: 178.2 lb · 14.6% BF · Lean Mass 141.1 lb
  • DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2418 · KVAS: 16
Outdoor run 20 min · 2.5 mi
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor run - 20 min - No Hyrox Pace run

Heart Rate Summary

HR Zones
Zone 1 1 min
Zone 2 5 min
Zone 3 7 min
Zone 4 7 min
Zone 5 0 min
Hyrox Class AMRAP 77 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
SkiERG 2 min 4 × 60 @ 4 lb 120 sec Both SkiERG 2 min to do 500 m
Sled Push 2 min 4 × 60 @ 200 lb 120 sec Both Sled Push 2 min to do as many meters
Sled Pull 2 min 4 × 60 @ 200 lb 120 sec Both Sled Pull 2 min to do as many meters
Burpee Broad Jump 2 min 4 × 60 @ 22 lb 120 sec Both Burpee Broad Jump 2 min to do as many as possible
Rower 2 min 4 × 60 @ 4 lb 120 sec Both Rower 2 min to do 500 m
Farmer Carry 2 min 4 × 60 @ 4 lb 120 sec Both Farmers Carry 2 min to do 100 m
Sandbag Lunges 2 min 4 × 60 @ 40 lb 120 sec Both Lunges 2 min to do 25 m
Wall Balls 2 min 4 × 60 @ 16 lb 120 sec Both Wall Ball 2 min to do 20

Heart Rate Summary

HR Zones
Zone 1 28 min
Zone 2 18 min
Zone 3 26 min
Zone 4 5 min
Zone 5 0 min
Outdoor run 20 min · 2.5 mi
Primary Zone: Zone 3
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Outdoor run - 20 min - No Hyrox Pace run

Heart Rate Summary

HR Zones
Zone 1 1 min
Zone 2 5 min
Zone 3 7 min
Zone 4 7 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min
Sunday – Week 01
Daily Training Summary

Daily Metrics

  • Sleep: 9.25 hrs · Score 87
  • HRV: 60 ms · Resting HR: 47 bpm
  • VO₂ Max: 43.3
  • Weight: 177.6 lb · 14.5% BF · Lean Mass 141.4 lb
  • DOMS: 1 · Energy: 9 / 10 · Stress: 1 / 10
  • Hydration: Hydrated · Mood: 9 / 10
  • BCE: 2418 · KVAS: 16
Walk / Jog 55 min · 5.16 mi
Primary Zone: Zone 2
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
Walk / Jog - 55 min - No Vo2 Max building

Heart Rate Summary

HR Zones
Zone 1 1 min
Zone 2 47 min
Zone 3 7 min
Zone 4 0 min
Zone 5 0 min
NSDR Breathing 20 min
Primary Zone: Zone 1
Exercise Reps / Load Duration Side / Stance Hyrox Focus Notes
NSDR Breathing - 20 min - No Recovery Raising HRV

Heart Rate Summary

HR Zones
Zone 1 20 min
Zone 2 0 min
Zone 3 0 min
Zone 4 0 min
Zone 5 0 min