Built for how you train. Your style: Bodyweight / calisthenics — change it in Account.
Warm-up + 3 blocks + cool-down · ~35 min · heart-rate zones
Today's recovery: 72/100 — this session is scaled to it. Check in on Recover →
5 min easy cardio in Zone 2, then 3 × 20s build-ups to prime the top zone (~8 min)
40s work / 20s rest × 6 rounds (~6 min) · Zone 3 (70–80% max HR). Move through the stations 40s on / 20s off, repeating the whole loop each round.
3× 300–500m hard @ Zone 4, 45s easy between (~8 min)
3 rounds @ Zone 3: 12 DB squat-press · 12 rows · 30s plank (~9 min)
Easy spin or walk back down into Zone 2 and below, then stretch what you worked (~4 min)
Optional, and self-reported — your ratings shape the recovery estimate that shapes your plan.
Not medical advice. Demo data only.