Rules & settings

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These are cautious starting values, not proven science. Change any of them; the plan recalculates immediately.

Extra run that changes nothingEngine default · Case AkmUnplanned run counted as unusual impactEngine default · Case BkmDays an unplanned run affectsSpec §8.4 (24–48 h)daysLonger-than-recent-max alertE5 cohort, contextual only%Pain that triggers cautionEngine default §8.2/10Pain that stops provoking workEngine default §8.2/10Pain rise that triggers cautionEngine default §8.2pointsShort nightSpec §8.8hShort nights before blocking increasesSpec §8.2nightsClean sessions before adding weightSpec §8.3 · E2sessionsUpper-body weight stepCoaching range §8.3≈ 5 lbkgLower-body weight stepCoaching range §8.3 (5–10)≈ 5 lbkgReps-in-reserve that means too easyCase DRIRStep down after a failed liftCase E%Hard kickboxing effortSpec §8.7RPEHeavy kit weightCase Hkg ≈ 19.8 lbLong time in kitCase HhDays hard work pauses after illnessSpec §8.8daysGap that triggers easier returnSpec §8.4 · Case IdaysEasier-return reductionEngine default%Hardest RIR still counted as a hard setSpec §7.2RIRCombined hard-day conflict lookbackCase J · engineering default; not a validated recovery windowdaysRedundant accessory sets trimmedCase O · engineering default; upper-back set proxy is approximatesets

About you

Height (in)

Bodyweight (kg)≈ 165 lb

Squat best, estimated (kg)≈ 225 lb

Deadlift best, estimated (kg)≈ 295 lb

Bench best, estimated (kg)≈ 0 lb

Time zone

Gear & limits (plates, sandbag, second handle…)

Best lifts are historical estimates. The app never asks you to test a max.

Backup

CSV files open in Excel or Numbers. The JSON backup keeps all original and corrected event versions; CSV actuals show only the current records.

Import a recorded workout

Choose a workout JSON file, review it, then add it to this phone. No workout is added automatically to other visitors.

Sources

B1 · SWCS SFAS Preparation Handbook (2025)
B2 · Army National Guard SF Preparation
B3 · Soldier load-carriage review (2021)
E1 · ACSM position stand (2026)
E2 · ACSM resistance progression
E3 · Concurrent training meta-analysis
E4 · Running intensity distribution
E5 · Running distance spikes cohort
E6 · ISSN protein statement