Saturday long effort, Sunday rooted recovery. The session re-selects itself every ISO week — same file, new weekend, nothing to republish. Autosaves to this device.
How this works ▼
Four modules, one session. Primer, Engine, Armor, Long Effort, Cool Down. Every module carries its own time cost — pick a time cap and the app drops modules for you.
It changes every week. The week number seeds a deterministic selection, so week 38 is the same session for everyone and week 39 is a different one. Use ◀ ▶ to preview what is coming.
28-week arc. Endurance steps up most weeks, every fourth week is a deload. The arc table in the Cycle tab shows the whole ladder.
Where it sits: this is the weekend layer on top of the Mon legs / Tue pull / Thu posterior / Fri push split. Saturday is upper- and core-biased on purpose so Monday legs are not pre-fatigued.
Effort ceiling: Engine 7-8/10, Armor 6-7/10, Long Effort conversational (see the talk test on each card), Sunday easy enough to feel better after.
Stop rules: sharp pain, joint pain, dizziness, or anything that changes your gait ends the session. Nothing here overrides the daily mobility routine or the SI joint protocol.
Substitutions: every card lists a regression. Missing equipment is never a reason to skip a module — walk, ruck, bike, row or swim all count for the long effort.