Routine templates

Other tools

• Trek readinessWhat the trek asks against what you are doing now — the gap, named, and the weeks to close it.
• Hike timeNaismith's rule, corrected for descent, pack and the stops nobody plans for.
• Heart-rate training zonesFive zones from your own resting rate, not a formula that ignores your fitness.
• Daily energy and proteinWhat a day actually costs you, and how much protein supports the training on top.
• Body compositionBody fat from a tape measure, and the fat-free mass index that actually tracks your training.
• One-rep maxYour working maximum as a range, from two formulas that disagree — plus the percentages to train off.
• Meal builderDaily calories and a diet preference → 3 meals + snack framework, instantly.
• Interval timerTabata, EMOM, hill repeats — with sound, a wake lock, and a clock that stays right in your pocket.
• Muscle mapClickable anatomical map — tap a muscle to see the exercises that actually train it, with cues.
• Workout vaultFilterable workout cards — no-equipment, dumbbell, core and cardio — with printable PDF.