Seeing the daily session costs nothing and always will. Here's a real one, exactly as the app builds it — including the version for the day you only have twelve minutes.
Hard three-minute efforts are the most direct way to raise the ceiling on how much oxygen you can use — the number most closely tied to staying independent later. The easy three minutes between them isn't a break; it's what lets you do the next one properly.
Ankle rocks, 10 each side · single-leg balance, 30s each side · cross-crawl, 40s
6 min5 rounds: 3 min hard, 3 min easy. The hard effort should look the same on round five as on round one — start slower than feels right.
30 minBreathing down-shift, 2 min · calf release, 90s each side · hip flexor stretch, 45s each side
6 minThe default, and what nearly everyone starts on. What you see above.
More volume, intensity and complexity — for people with years of structured training behind them.
A pair of dumbbells or one kettlebell. Movements swap automatically to what you own.
Bodyweight only. The bike becomes a fast march; nothing is dropped, only substituted.
For the day life gets in the way. Same work-to-rest ratio, shorter efforts — and it logs as a real session, because it is one.
The app decides which session you need today, balances your month across all four capacities, and shows you why.
Start with the check