Coach card Calculated

Rolling Weekly Summary

2026-02-26 – 2026-03-04 · Consistency 86%

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Consistency

86%

Based on completed vs planned sessions

Strength volume Δ

60.2%

Week-over-week change

Run mix

1 easy-paced run

Action

Watch for overtraining: Consider a deload or recovery focus next period.

  • Good consistency: Completed 6 workouts.
  • Strength volume increased by 60.2% (12,855 kg total).
  • Completed 1 run this period.
  • Good variety: 4 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

6 sessions

2026-02-26 · Day 4 - Upper‑Body

Volume · 6,725 kg Sets · 45 Reps · 382 Avg HR · 109 bpm

2026-02-27 · Day 1 - Threshold Builder

Distance · 7.3 km Duration · 46m Avg HR · 144 bpm

2026-02-27 · After Run Stretch

Duration · 10m Calories · 56 kcal Avg HR · 102 bpm

2026-03-02 · Indoor Walking

Duration · 20m Calories · 232 kcal Avg HR · 140 bpm

2026-03-02 · Day 7 - (Cool Down) The Mountain Goat

Duration · 5m Calories · 35 kcal Avg HR · 107 bpm

2026-03-04 · Day 2 - Lower-Body Strenght

Volume · 6,130 kg Sets · 29 Reps · 259 Avg HR · 103 bpm