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Local login only β this is checked in this browser, it doesn't encrypt anything or verify against a server. Use something you don't rely on elsewhere, not a real account password. After this, you'll go through a quick calibration to set up your profile.
Local login only β this checks against a credential stored in this browser, it doesn't encrypt anything or verify against a server. It just keeps the app from opening straight to your data for anyone else who opens this link.
β resets just the login lock, your data stays intact.
Tell me who you are and which tracker you wear β everything downstream tailors itself to that.
No password β this is a personalization label, not a real login. Everything lives only in this browser's storage with no server behind it, so a password field here would just be for show, and I'd rather not pretend it's protecting anything.
Which tracker do you wear?
This shifts your whole day plan to match β every other time on it stays relative to this one.
How did you sleep?
Enter what your tracker shows you. This computes today's Green / Yellow / Red call and the exact session β then ask again tomorrow.
Built from 11 of Howon Noh's protocols (periodized cardio, exact strength sets/reps, RHR/HRV optimization, sleep, nutrition, supplements) and tuned every morning to your actual recovery data.
β
A one-time baseline. Nothing here changes the day's prescription automatically β it's context I use when we talk through adjustments, and a reference point to see how your typical night compares to target ranges.
Body & fitness
Used for nutrition targets and dosing recommendations.
Used to estimate heart rate zones if you don't know your max HR directly.
The highest your heart can beat during max effort. Sets your training zones β leave blank to estimate from age instead.
A measure of your aerobic fitness ceiling β how efficiently your body uses oxygen at max effort. Higher is fitter. Most wearables estimate this for you.
Typical vitals
Your normal breathing rate while asleep. A sudden rise can flag illness or poor recovery before you feel it.
Percentage of oxygen in your blood. Normal is 95-100% β a baseline helps spot real dips later.
Your usual overnight skin temperature. Trackers compare each night against this to flag fevers or hormonal shifts.
Typical sleep-stage split β hours per night. This is what most trackers show on your sleep tile.
Time spent briefly awake during the night, even if you don't remember it.
The lightest sleep stage β easy to wake from, lower restorative value than deep or REM.
Slow-wave sleep β your body's main physical repair window. This is the stage training adaptation depends on most.
Dream sleep β tied to memory, learning, and mental recovery.
Sleep quality scores
How much sleep you actually get on a normal night, not your target.
Percentage of time in bed actually spent asleep. Above 85% is generally considered good.
How similar your sleep/wake times are night to night. Higher consistency supports better recovery than total hours alone.
Accumulated shortfall versus your body's real sleep need, per your tracker's estimate.
Daily load
Your typical cumulative daily exertion score β helps judge whether a given day was unusually hard or easy for you.
Your normal daily intake β used as a reference point for the nutrition guidance elsewhere in the app.
A plain-language summary of everything this dashboard knows β copy it into a new chat with Claude (or any other AI) so you don't have to re-explain your setup from scratch. Updates automatically as you log more.
Grey chip = planned session type from the 3-week wave. Dot = a recovery color you actually logged that day. Click any day for detail.
Plots every morning check-in you've logged in this browser. Nothing is invented β it only charts entries you punched in.
Tap a metric to add or remove it from the chart.
Every day, logged or not β click Edit on any row to add or correct numbers, even for a day you missed. Pick which columns to see below.
Write down what actually happened β late nights, stress, alcohol, a great workout. This is what turns "my HRV was low" into "my HRV was low because I was on my phone until midnight." Add a note from the morning check-in or by editing any day.
Exactly 3 meals a day, same clock times every day β only the carb portion at each meal shifts with the day type (see the table below). Eating window runs 8:00 AM to 5:00 PM: 9 hours, front-loaded, done well before bed.
Same meals, same times β the size of the carb portion at breakfast/lunch/dinner is what actually cycles.
| Day type | Days | Total carbs | Roughly split |
|---|---|---|---|
| Training | Mon, Tue, Thu | β220 g | 110g / 70g / 40g |
| Long cardio | Sat | β350β450 g | 180g / 130g / 70g |
| Rest | Wed, Fri | β180 g | 90g / 60g / 30g |
| Reset | Sun | β130 g | 70g / 40g / 20g |
The split is always breakfast-heaviest, dinner-lightest β front-loading calories is the one rule that doesn't change with day type.
| Rule | Why |
|---|---|
| Vegetables or fruit first, every meal | Fiber first blunts the blood-sugar spike from the carbs that follow it in the same meal |
| Glass of water ~20 min before eating | Supports satiety and digestion β easy to skip, easy to keep |
| Cook eggs gently β soft, poached, or scrambled low-heat | High-heat frying oxidizes the cholesterol in the yolk into compounds linked to faster aging |
| Take omega-3 at breakfast | It's fat-soluble β pairing it with the eggs' fat content absorbs better than on an empty stomach |
| Take magnesium glycinate at dinner | Supports the wind-down into sleep β timed for its evening effect rather than absorption |
| Stop eating by 5:00 PM | 5.5 hours clear of your stomach before a 10:30 PM bedtime β comfortably past the 4-5h minimum, undigested food raises overnight heart rate and cuts into deep sleep |
| Hydration target | ~3L/day (men) as a baseline, more on training days β dehydration alone can raise resting heart rate several bpm |
What actually goes in the cart for the week's batch prep β organized by the meal it fuels.
| Category | Items |
|---|---|
| Protein | Eggs (2-3 dozen), whey protein powder, chicken breast, turkey, salmon or another fatty fish, lean beef |
| Carbs | Rolled oats, potatoes, sweet potatoes, rice, quinoa |
| Vegetables | Mixed greens/salad base, broccoli or another cruciferous veg, bell peppers, whatever's in season for the "veg first" rule at every meal |
| Fruit | Berries (any type), an orange or two β for the fiber-first start to breakfast |
| Fats/extras | Olive oil, avocado, lemon |
| Snack (optional) | Raw macadamia nuts, raw honey, frozen fruit for sorbet |
| Supplements | Magnesium glycinate, omega-3 (triglyceride form), creatine monohydrate, vitamin D3+K2 β see Playbook for the $50 stack |
From Howon Noh's skin protocol β diet is treated as a real lever on skin quality, not an afterthought. These aren't separate meals, just what to lean toward within the meals above.
| Lever | What to eat for it | Why it matters for skin |
|---|---|---|
| Blood sugar stability | Fiber/veg first (already the rule at every meal), whole-food carbs over refined | Blood sugar spikes drive glycation, which stiffens and ages collagen |
| Collagen support | Collagen peptides, vitamin C-rich foods (citrus, berries) | Vitamin C is a required cofactor for collagen synthesis |
| Gut health | Fermented foods if you tolerate them, fiber variety | Gut inflammation shows up on skin |
| Hydration | The existing ~3L/day target, plus the pre-meal water habit | Direct effect on skin plumpness and barrier function |
Order matters β each layer needs to sit before the next goes on. About 5 minutes once it's a habit.
The actives step rotates β don't layer all three on the same night, pick one.
| Treatment | Frequency | What it does |
|---|---|---|
| Red light therapy | 3x/week (already scheduled β see Playbook wind-down) | Stimulates collagen production, supports recovery |
| Microneedling | Every 4-6 weeks | Controlled micro-injury triggers collagen remodeling β needs longer recovery, don't pair with retinoid nights |
| EMS (facial toning) | Optional, few times/week | Muscle stimulation β lowest-evidence item on this list, treat as a bonus not a requirement |
The training, sleep, and diet you're already doing are doing real work here too β this section is what stacks on top, not a replacement for it.
Bryan Johnson's exact order, adopted here β it's the most rigorously tested public oral-care sequence available, and every step is genuinely justified by what it removes before the next step works on what's left.
| Extra | When |
|---|---|
| Xylitol mouthwash | Situational β before talking closely with people or being close to someone, not a daily requirement |
| Night guard (if you grind your teeth) | Every night, if bruxism applies to you |
| Dental cleaning | Every 6 months |
| Area | Where they agree | Where they differ |
|---|---|---|
| Skincare structure | Both run cleanse β active serum β moisturizer β SPF, morning and night | Johnson's product line centers one compound (SFC) across all three steps; this plan follows Noh's more layered, ingredient-by-ingredient version |
| Retinoid use | Both use tretinoin as the strongest nightly active | Noh offers bakuchiol as a gentler swap; Johnson doesn't mention one |
| Foundational habits | Both treat sun avoidance, sleep, and whole-food eating as prerequisites β not optional add-ons | β |
| Oral care | Both prioritize sequence (loosen β floss β brush β tongue) over any single product | Johnson's routine is more exhaustive (adds a nightguard, stricter mouthwash rule) β this plan takes his sequence without the full intensity |
Calculated from your saved max HR β update it on the Profile tab and every number below recalculates.
| Zone | % max HR | Target BPM | Used for |
|---|
Your one strength day (Tuesday) rotates Push β Pull β Legs every week, while the load scheme runs its own independent 4-week wave β both straight from "How To Train For Pure Health."
| Day type | Sequence |
|---|---|
| Legs | 10β15 reps gate-openers + gate-closers (hips) β 10β15 leg swings (hamstrings) β 2β3 min walking backward (knees/quads). Before heavy leg work: 1β2 min foam roll + walking sled. |
| Push / Pull | Wall arm rotations, 180Β°, 10β15 reps (front delts) β cable pulls, 10β15 reps (rear delts) β row pullovers, 10β15 reps (primes the lat contraction you'll use on bench/deadlift). |
Rule: no static stretch held over 30 seconds before lifting β it measurably reduces power output. Save static stretching for after.
Rest 3β4 minutes between sets on this lift specifically. Controlled reps only β no momentum, no chasing a rep PR.
| Week | Scheme | Purpose |
|---|---|---|
| W1 | 4 sets Γ 6 reps @ 70% 1RM | Volume base |
| W2 | 4 sets Γ 5 reps @ 75% 1RM | Intensity step up |
| W3 | 4 sets Γ 4 reps @ ~85% 1RM | Peak β near-max effort, still controlled |
| W4 | 2 sets Γ 12 reps @ 50% 1RM | Deload β recovery before repeating the wave heavier |
| Day | Main lift | Secondary compound | Isolation |
|---|---|---|---|
| Push | Bench press | Incline bench | Machine chest/shoulder isolation |
| Pull | Deadlift | Bent-over rows | Machine back/bicep isolation |
| Legs | Squat | Romanian deadlift | Machine quad/hamstring isolation |
| Exercise slot | Scheme | Tempo | Why |
|---|---|---|---|
| Secondary compound | 3 Γ 12 @ 60% 1RM | 3-second eccentric (lowering) | Drives lubricin production β joint lubrication. Last 1β2 reps should be a real struggle to control that 3-count. |
| Isolation (single joint, machine) | 3 Γ 15 @ 50% 1RM | Slow both directions | Further lubricin stimulus without loading the joint heavily. |
Rest for both: not stated in the source β 90 seconds is a reasonable default at these loads.
| Day | Explosive finisher (irisin) | Core (aggressive overload) |
|---|---|---|
| Push | 2 Γ 2 min burpees + plyo push-ups | 3 Γ 12 cable crunches (upper abs) |
| Pull | 2 Γ 2 min kettlebell swings or rowing | 3 Γ 12 weighted leg raises (lower abs) |
| Legs | 2 Γ 2 min jumping lunges, skater jumps, or box jumps | 3 Γ 12 wood choppers (obliques) |
Landing technique matters more than height/speed: come down soft and controlled β a hard landing trades joint health for a few extra inches.
Folded into the warm-up itself so it costs no extra time β 2 sets per lift, tempo "1-2-3-4-press/pull/up" rather than to failure.
| Lift | Pattern |
|---|---|
| Bench | 2 sets, "1-2-3-4-press" β set 1 empty bar, set 2 with a plate added |
| Deadlift | 2 sets, "1-2-3-4-pull" β same bar/plate progression |
| Squat | 2 sets, "1-2-3-4-up" β same bar/plate progression |
| Method | Prescription |
|---|---|
| Hill sprints / 100m dashes | 10β15 sec sprint, rest 40β60 sec (1:4 work:rest), 8β10 sets total |
| Lactate threshold intervals | Half-mile repeats or 4-min intervals @ 80β90% max HR β "in pain but still able to continue" is the calibration cue |
Adapted from Howon Noh's resting-heart-rate protocol (baseline β +10% build β β50% deload, repeating) to your 4-day week and indoor equipment. Minutes are the real prescription β mile estimates assume typical intermediate paces, calibrate to your own. BPM targets for each zone are on the Exercises tab, calculated from your saved max HR.
Cross-checked against Bryan Johnson's Blueprint protocol: he targets almost the identical weekly split (1h Zone 1, 4.5h Zone 2β4, 1.5h Zone 5, vs. Howon's 1h/5h/1h) β two independently-run self-experiments landing in the same place.
| Week | Mon β Hard Endurance | Tue β Strength | Thu β HIIT | Sat β Long Zone 2 |
|---|---|---|---|---|
| Week A Β· baseline | Zone 3β4, 30 min continuous (~3.0β3.4mi tread / ~8β9mi bike) | 35 min, 3 compounds + accessories | 4Γ[4min Z4β5 / 3min easy] = 28 min | 45 min Zone 2 (~4.1β4.6mi tread / ~11β12mi bike) |
| Week B Β· +10% | Zone 3β4, 33 min (~3.3β3.7mi tread) | 35 min, +1 top set if Green | 5Γ[4min Z4β5 / 3min easy] = 35 min | 50 min Zone 2 (~4.5β5.1mi tread) |
| Week C Β· deload β50% | Swap to Zone 1β2 easy, 20 min | 25 min, light/maintenance only | 3Γ[3min Z3 mod / 3min easy] = 18 min | 25 min Zone 2, easy |
Cycle repeats A β B β C β A β B β C. Wed / Fri / Sun stay rest days: mobility, breathwork, optional 10,000-step target β no cardio, per his "days 3β4 recovery" rule.
| Color | Range | Rule |
|---|---|---|
| Green | 67β100% | Run the day's cell as planned. Strength day β may add the extra top set. |
| Yellow | 34β66% | Hard/HIIT day β swap to that week's Zone 2 easy number instead. Long day β cap at 40 min. Strength β maintenance loads only. |
| Red | 0β33% | Skip the planned session. 15β20 min easy walk/spin + full stretch. No caffeine after noon, bedtime moves up 30 min. |
A Yellow the morning after Thursday's HIIT or Saturday's long day is the expected HRV rebound dip β ride it out at Yellow, don't escalate to Red unless the actual number lands there.
The recovery number sets the ceiling. How you actually feel can only pull the day down, never push it past what the number allows.
Full meal-by-meal clock times, exact foods, durations, and the carb-cycling table now live on their own Meals tab.
Scheduled right after breakfast, before lunch β see it on the Today tab's full-day timeline every Sunday.
His own stack (sauna, red light, HBOT) is equipment you don't have. Sauna has real cardiovascular evidence behind it β worth substituting. Red light / HBOT he flags himself as optional micro-optimization β dropped, not substituted.
His foundational tier from "The Best & Worst Supplements." $200 and MAX tiers exist if you want to go further β ask and I'll break those down too.
| Supplement | Why it's tier 1 |
|---|---|
| Magnesium glycinate | Sleep quality, common deficiency |
| Omega-3 (triglyceride form) | Cardiovascular β ties directly to your RHR goal |
| Creatine monohydrate | Strength, also studied for cognitive/sleep-deprivation resilience |
| Vitamin D3 + K2 | Near-universal deficiency, cheap, paired for absorption |
Everything here lives only in this one browser β there's no server, so nothing carries over automatically if you open this link in a different browser, a different device, or after clearing site data. This is the actual fix for that: download a backup file now, then load it back in wherever you open the app next.
Nothing land in your Downloads after clicking? .
Got backup text from somewhere (this app on another device, a paste from me)? Paste it below to restore it here β no file needed.
Connect your real Whoop or Oura account and pull your actual numbers into the check-in automatically β no more typing them in by hand. This uses each company's own login page; I never see your Whoop or Oura password.
Set once during onboarding β edit anytime and your whole day plan recalculates around it.
β
Apex Recommended is the built-in periodized program (11 protocols, auto-adjusted to your daily recovery). Create Your Own lets you set exactly what each day of the week is, and it still gets adjusted by your recovery color the same way.
Real AI voice synthesis (ElevenLabs) β a deep, calm British male voice, not your browser's built-in robotic one. A real Paul Bettany JARVIS voice isn't something I can reproduce (that's a licensed performance), so this is a similarly-styled voice instead. Turn it on and your check-in summary, prescription, and Recovery Mode calls can be read aloud.
When on, your mic stays active in the background listening only for "Hey Jarvis" β say it, then ask your question. This uses your browser's speech recognition (sends audio to Chrome/Edge's transcription service while listening is on), works only in Chrome/Edge, and needs mic permission granted once. Turn it off any time to stop background listening entirely.
A username and password so the app doesn't open straight to your data for anyone else who has this link. This is not real security β there's no server checking this, it doesn't encrypt anything, and your data sits in this browser's storage exactly as protected (or not) as it already is, readable by anyone with developer tools open. It's a door, not a lock on the data itself β and it can't follow you to a different browser or device either.
Do these once, before your first real training day.
Resets automatically each new day.
Pulled from Howon Noh's cheat-codes and myth-busting videos. Evidence tags are my read on how solid the backing science is β not his framing.