Coach card Calculated

Rolling Weekly Summary

2026-01-08 – 2026-01-14 · Consistency 43%

← Previous Next →

Consistency

43%

Based on completed vs planned sessions

Strength volume Δ

-55.4%

Week-over-week change

Run mix

1 easy-paced run

Action

Focus on consistency: Aim to complete at least 4 workouts next period.

  • Low consistency: Only 3 workouts completed.
  • Strength volume decreased by 55.4% (6,718 kg total).
  • Completed 1 run this period.
  • Good variety: 3 different activity types.

Planned Workouts

Reference

Mon · Upper Push Strength

DB Press top set 34x8

Awaiting tag

Tue · Easy Run

Zone 2 · 8 km

Awaiting tag

Wed · Lower Body Strength

Trap bar deadlift top set 160x3

Awaiting tag

Thu · Mobility / Core

20 min flow + planks

Awaiting tag

Fri · Upper Pull Strength

Cable row top set 82x8

Awaiting tag

Sat · Tempo Run

Tempo 6 km · RPE 7

Awaiting tag

Sun · Recovery / Walk

45 min walk + mobility

Awaiting tag

Workouts This Week

3 sessions

2026-01-08 · Day 3 - Long Aerobic Run

Distance · 15.9 km Duration · 1h 40m Avg HR · 145 bpm

2026-01-08 · Post-Run Stretch

Duration · 7m Calories · 48 kcal Avg HR · 108 bpm

2026-01-09 · Day 4 - Upper‑Body

Volume · 6,718 kg Sets · 45 Reps · 389 Avg HR · 113 bpm