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Example · 31 F · 4 days/week · goals: fitness, VO₂max, fat loss · omnivore (no peanuts)

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7.2h

Avg sleep

69ms

Avg HRV

53 bpm

Resting HR

47.2

VO₂max

VO₂max & aerobic fitness

91th percentile

Your VO₂max of 47.2 is around the 91th percentile for a 31-year-old female. You are in a strong band; maintain and protect recovery.

Advanced

8-week VO₂max progression (step by step)

Zone-2 base builds the engine; weekly VO₂ intervals raise the ceiling. Deload every 4th week to absorb the work.

Sessions / week

Weekly minutes

111

Max HR

186 bpm

Easy zone-2 · 2×/wk · 30–45 min each · 112–130 bpm

Easy, conversational pace, you can talk in full sentences the whole time. Fast walk, easy jog, bike or row. This is where most of your fitness is built.

Intervals · 1×/wk · 35–40 min incl. 10 min warm-up · 167–177 bpm on the hard parts

Hard but controlled, breathing heavy, only able to say a few words. Push each hard block, then fully ease off before the next one. This is what raises your VO₂max.

Week	Focus	Key session
1	Aerobic base + 1 VO₂ session	5 × 4min hard @ ~95% HRmax / 3min easy, progress to 6 reps Keep 80% of weekly volume easy (zone 2).
2	Aerobic base + 1 VO₂ session	5 × 4min hard @ ~95% HRmax / 3min easy, progress to 6 reps Keep 80% of weekly volume easy (zone 2).
3	Aerobic base + 1 VO₂ session	5 × 4min hard @ ~95% HRmax / 3min easy, progress to 6 reps Keep 80% of weekly volume easy (zone 2).
4	Deload / absorb	Easy volume only, cut intensity 50% Recovery week: sleep + easy movement rebuild adaptation.
5	Base + threshold + VO₂	5 × 4min hard @ ~95% HRmax / 3min easy, progress to 6 reps Add one threshold run (20–30min comfortably hard).
6	Base + threshold + VO₂	5 × 4min hard @ ~95% HRmax / 3min easy, progress to 6 reps Add one threshold run (20–30min comfortably hard).
7	Base + threshold + VO₂	5 × 4min hard @ ~95% HRmax / 3min easy, progress to 6 reps Add one threshold run (20–30min comfortably hard).
8	Deload / absorb	Easy volume only, cut intensity 50% Recovery week: sleep + easy movement rebuild adaptation.

Advanced

Personalized training plan

Upper / Lower · full gym · 4 days/week

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Mon · Upper body Chest · back · shoulders · arms

Exercise	Sets	Reps	RPE	Rest
Barbell bench press Chest · triceps · front delts	4	6–10	7–8	90–120s
Barbell row Mid-back · lats · biceps	4	6–10	7–8	90–120s
Standing overhead press Shoulders · triceps	3	8–12	8	90s
Lat pulldown / pull-up Lats · biceps	3	8–12	8	90s
Cable pushdown / dips Triceps	3	12–15	8–9	45–75s
EZ-bar / cable curl Biceps	3	12–15	8–9	45–75s

Wed · Lower body Quads · hamstrings · glutes · calves

Exercise	Sets	Reps	RPE	Rest
Barbell back squat Quads · glutes	4	6–10	7–8	90–120s
Romanian deadlift Hamstrings · glutes · low back	4	6–10	7–8	90–120s
Walking lunge Quads · glutes	3	8–12	8	90s
Seated leg curl Hamstrings	3	8–12	8	90s
Standing calf raise Calves	3	12–15	8–9	45–75s
Cable crunch + hanging leg raise Abs · deep core	3	12–15	8–9	45–75s

Fri · Upper body Chest · back · shoulders · arms

Exercise	Sets	Reps	RPE	Rest
Barbell bench press Chest · triceps · front delts	4	6–10	7–8	90–120s
Barbell row Mid-back · lats · biceps	4	6–10	7–8	90–120s
Standing overhead press Shoulders · triceps	3	8–12	8	90s
Lat pulldown / pull-up Lats · biceps	3	8–12	8	90s
Cable pushdown / dips Triceps	3	12–15	8–9	45–75s
EZ-bar / cable curl Biceps	3	12–15	8–9	45–75s

Sun · Lower body Quads · hamstrings · glutes · calves

Exercise	Sets	Reps	RPE	Rest
Barbell back squat Quads · glutes	4	6–10	7–8	90–120s
Romanian deadlift Hamstrings · glutes · low back	4	6–10	7–8	90–120s
Walking lunge Quads · glutes	3	8–12	8	90s
Seated leg curl Hamstrings	3	8–12	8	90s
Standing calf raise Calves	3	12–15	8–9	45–75s
Cable crunch + hanging leg raise Abs · deep core	3	12–15	8–9	45–75s

Keep ~80% of your cardio easy (zone 2); make the hard sessions genuinely hard.
Cap truly hard sessions at 2/week so you can recover.
Progress with the double-progression scheme below, then deload every 5th–6th week.

Advanced

🌸 Cycle-aware guidance

Luteal phase (after ovulation to your period) · day 20 of 28

Training: Energy and motivation can dip and body temperature rises. Pull intensity back a little, add more zone-2 and steady strength, and protect sleep. Expect a slightly higher perceived effort.

Nutrition: Appetite and cravings often rise: add ~100–200 kcal, mostly from protein and complex carbs, and prioritise magnesium and fibre. Keep caffeine earlier in the day to protect sleep.

Phase	Training	Nutrition
Menstrual phase (days 1–5)	Energy is often at its lowest now. Keep training easy to moderate, favour zone-2 cardio, mobility and light technique work. Train if you feel good; rest without guilt if you do not.	Prioritise iron (red meat, lentils, spinach) with a source of vitamin C to replace losses, stay well hydrated, and keep protein high. Magnesium-rich foods can ease cramps.
Follicular phase (after your period to ~ovulation)	Rising estrogen makes this your best window for hard work: push strength PRs, intervals and higher intensity. Recovery is usually strong now, so use it.	Fuel the harder training with slightly higher carbs around workouts and plenty of protein (~1.6–2.2 g/kg). A good phase for a small calorie deficit if fat loss is the goal.
Ovulatory phase (~mid-cycle)	Peak strength and power, but ligaments are a touch more lax, so warm up thoroughly and keep form tight on heavy lifts. A great time for a hard session or a PR attempt.	Keep protein and carbs steady to fuel high output. Hydration and electrolytes matter if you train hard.
Luteal phase (after ovulation to your period)	Energy and motivation can dip and body temperature rises. Pull intensity back a little, add more zone-2 and steady strength, and protect sleep. Expect a slightly higher perceived effort.	Appetite and cravings often rise: add ~100–200 kcal, mostly from protein and complex carbs, and prioritise magnesium and fibre. Keep caffeine earlier in the day to protect sleep.

General wellness guidance based on typical cycle patterns. It is not medical advice and not a contraceptive method. Cycles vary; if yours is irregular, very painful, or you have a medical condition, speak with a clinician.

Advanced

Sleep & recovery protocol

Sleep debt ≈ 2.1h/week

Anchor your schedule — Same wake time 7 days/week (±30min). This sets your circadian clock more than bedtime does.
Wind-down routine — 45min before bed: dim lights, no work, no doomscrolling. A warm shower + light reading cues sleep onset.
Protect deep sleep — Last meal 2–3h before bed, last caffeine before 2pm, keep the room cool (~18°C) and dark.
Track the trend — Judge sleep by weekly averages, not one night. A single bad night is normal; a falling 7-day trend is the signal.

Advanced

Recovery & readiness protocol

Reintroduce load gradually — Hold volume flat for 1 week, then add ~10%/week. Re-test readiness (HRV + RHR trend) after 14 days before pushing intensity.
Daily minimums — 8–10k steps, 2–3L water, protein at every meal, and 10min mobility. These alone move HRV, mood and recovery.

Advanced

Nutrition plan (step by step)

Target kcal

1533

Protein

132 g

Carbs

143 g

Fat

48 g

Goal: reach 61kg (lose ~5kg) at ~0.47kg/week, projected 2026-10-10.

Meal	Primary	Swaps
breakfast	Greek yogurt + berries + oats	Veggie tofu scramble + wholegrain toast 3-egg omelette + spinach + avocado
lunch	Grilled chicken + quinoa + roasted veg	Tuna + brown rice + mixed salad Lentil + chickpea buddha bowl + tahini
dinner	Salmon + potatoes + greens	Lean beef + rice + broccoli Chickpea + spinach curry + rice
snack	Cottage cheese + cucumber	Roasted chickpeas + fruit Pea-protein shake + banana

Add-on

4-week meal plan & shopping list

Week 1

Day	Breakfast	Lunch	Dinner	Snack
1	Veggie tofu scramble + wholegrain toast	Tuna + brown rice + mixed salad	Lean beef + rice + broccoli	Roasted chickpeas + fruit
2	3-egg omelette + spinach + avocado	Lentil + chickpea buddha bowl + tahini	Chickpea + spinach curry + rice	Pea-protein shake + banana
3	Smoked salmon + rye + cottage cheese	Tofu stir-fry + rice noodles + edamame	Tempeh + roasted veg + farro	Whey shake + apple
4	Chicken-sausage + eggs + sweet potato	Halloumi + couscous + roasted peppers	Cod + lentils + roasted tomatoes	Edamame + rice cakes
5	Soy yogurt + chia + banana + oats	Black-bean + sweet-potato + avocado bowl	Paneer + peas + basmati (higher-protein)	Boiled eggs + carrots
6	Protein oats (pea protein) + berries	Turkey + wholegrain wrap + slaw	Tofu + soba + sesame greens	Cottage cheese + cucumber
7	Chia pudding + berries + pea protein	Grilled chicken + quinoa + roasted veg	Salmon + potatoes + greens	Roasted chickpeas + fruit

Week 2

Day	Breakfast	Lunch	Dinner	Snack
1	3-egg omelette + spinach + avocado	Lentil + chickpea buddha bowl + tahini	Chickpea + spinach curry + rice	Pea-protein shake + banana
2	Smoked salmon + rye + cottage cheese	Tofu stir-fry + rice noodles + edamame	Tempeh + roasted veg + farro	Whey shake + apple
3	Chicken-sausage + eggs + sweet potato	Halloumi + couscous + roasted peppers	Cod + lentils + roasted tomatoes	Edamame + rice cakes
4	Soy yogurt + chia + banana + oats	Black-bean + sweet-potato + avocado bowl	Paneer + peas + basmati (higher-protein)	Boiled eggs + carrots
5	Protein oats (pea protein) + berries	Turkey + wholegrain wrap + slaw	Tofu + soba + sesame greens	Cottage cheese + cucumber
6	Chia pudding + berries + pea protein	Grilled chicken + quinoa + roasted veg	Salmon + potatoes + greens	Roasted chickpeas + fruit
7	Buckwheat porridge + banana + seeds	Tuna + brown rice + mixed salad	Lean beef + rice + broccoli	Pea-protein shake + banana

Week 3

Day	Breakfast	Lunch	Dinner	Snack
1	Smoked salmon + rye + cottage cheese	Tofu stir-fry + rice noodles + edamame	Tempeh + roasted veg + farro	Whey shake + apple
2	Chicken-sausage + eggs + sweet potato	Halloumi + couscous + roasted peppers	Cod + lentils + roasted tomatoes	Edamame + rice cakes
3	Soy yogurt + chia + banana + oats	Black-bean + sweet-potato + avocado bowl	Paneer + peas + basmati (higher-protein)	Boiled eggs + carrots
4	Protein oats (pea protein) + berries	Turkey + wholegrain wrap + slaw	Tofu + soba + sesame greens	Cottage cheese + cucumber
5	Chia pudding + berries + pea protein	Grilled chicken + quinoa + roasted veg	Salmon + potatoes + greens	Roasted chickpeas + fruit
6	Buckwheat porridge + banana + seeds	Tuna + brown rice + mixed salad	Lean beef + rice + broccoli	Pea-protein shake + banana
7	Greek yogurt + berries + oats	Lentil + chickpea buddha bowl + tahini	Chickpea + spinach curry + rice	Whey shake + apple

Week 4

Day	Breakfast	Lunch	Dinner	Snack
1	Chicken-sausage + eggs + sweet potato	Halloumi + couscous + roasted peppers	Cod + lentils + roasted tomatoes	Edamame + rice cakes
2	Soy yogurt + chia + banana + oats	Black-bean + sweet-potato + avocado bowl	Paneer + peas + basmati (higher-protein)	Boiled eggs + carrots
3	Protein oats (pea protein) + berries	Turkey + wholegrain wrap + slaw	Tofu + soba + sesame greens	Cottage cheese + cucumber
4	Chia pudding + berries + pea protein	Grilled chicken + quinoa + roasted veg	Salmon + potatoes + greens	Roasted chickpeas + fruit
5	Buckwheat porridge + banana + seeds	Tuna + brown rice + mixed salad	Lean beef + rice + broccoli	Pea-protein shake + banana
6	Greek yogurt + berries + oats	Lentil + chickpea buddha bowl + tahini	Chickpea + spinach curry + rice	Whey shake + apple
7	Veggie tofu scramble + wholegrain toast	Tofu stir-fry + rice noodles + edamame	Tempeh + roasted veg + farro	Edamame + rice cakes

Shopping list

3-egg omelette · Apple · Avocado · Avocado bowl · Banana · Basmati (higher-protein) · Berries · Black-bean · Boiled eggs · Broccoli · Brown rice · Buckwheat porridge · Carrots · Chia · Chia pudding · Chicken-sausage · Chickpea · Chickpea buddha bowl · Cod · Cottage cheese · Couscous · Cucumber · Edamame · Eggs · Farro · Fruit · Greek yogurt · Greens · Grilled chicken · Halloumi · Lean beef · Lentil · Lentils · Mixed salad · Oats · Paneer · Pea protein · Pea-protein shake · Peas · Potatoes · Protein oats (pea protein) · Quinoa · Rice · Rice cakes · Rice noodles · Roasted chickpeas · Roasted peppers · Roasted tomatoes · Roasted veg · Rye · Salmon · Seeds · Sesame greens · Slaw · Smoked salmon · Soba · Soy yogurt · Spinach · Spinach curry · Sweet potato · Sweet-potato · Tahini · Tempeh · Tofu · Tofu stir-fry · Tuna · Turkey · Veggie tofu scramble · Whey shake · Wholegrain toast · Wholegrain wrap

Top insight

No red flags in the last 14 days. Your core markers sit in healthy ranges, keep consistency.

Advanced

Resting HR + HRV together are your best daily readiness gauge, track 7-day trends, not single days.
The single biggest lever for most people is consistent sleep timing; it moves HRV, RHR, mood and training quality at once.
You have headroom to progressively add training load.

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Estimates for healthy adults, not medical advice.