Total workouts
80
Since Aug 2024
Exercises tracked
—
Across all sessions
Top personal best
—
By max weight
Second best
—
Most-trained exercises — all-time trajectory
How to read this table: When you consistently hit the top of the target rep range across all 3 sets, it's a signal to increase weight by the next available increment. Progress bar = your recent avg reps vs the target range. ▲ Ready means go up next session. ~ Hold means you're building — stay here. ▼ Rebuild means deconditioning detected.
⇄ superset exercises are paired with another movement — fatigue carries over, so treat the readiness signal conservatively. Only move up weight when reps feel genuinely comfortable, not just achieved.
Dumbbell 1 — Zone 2
Dumbbell 2 — Zone 2
Coaching Recommendations
Showing built-in recommendations. Click Refresh to generate AI coaching from your latest data.
Dumbbell 1 — Zone 2
HR <125 between sets
⚡ Superset: Leg Press → Calf Press, 15s between exercises. Wait for HR to drop below 110 (Zone 1) before next superset rep. Back Extension: slow and controlled. Elliptical: extend to 20 min when comfortable.
⚠️ Spinal stenosis: No deadlifts, no heavy hip hinges, no forward-loaded spinal flexion under load. Back Extension is appropriate — keep it slow and controlled. Stop any exercise immediately if you notice leg pain, numbness, or tingling.
ExerciseSetsTarget weightTarget repsRest
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DB1 historical charts
Dumbbell 2 — Zone 2
HR <125 between sets
💡 Goblet Squat: elbows touch inside of knees. Pull-up assist weight: higher number = more help = easier. Progress = reducing this number over time. Target: bodyweight pull-ups eventually.
⚠️ Spinal stenosis: Goblet squat is safe — it naturally flexes the lumbar spine into a neutral/slightly flexed position which can actually relieve stenosis symptoms. Avoid deadlifts and heavy hip hinges. Report any leg symptoms, weakness or numbness to your specialist.
ExerciseSetsTarget weightTarget repsRest
Click Sync to load routine from Hevy
DB2 historical charts
Running Plan
Showing built-in plan. Refresh with AI to update based on your actual progress.
Readiness milestones
✅
Zone 2 cardiovascular base established
Already in both routines — just needs Garmin verification
✅
Bilateral leg strength (leg press)
Good base — up to 210kg historically
✅
Calf strength (calf press)
IAT resolved May 2025 — no heel drops, max +10kg per session
⏳
Core stability (spine-neutral)
Bird Dog, Dead Bug — not crunches or sit-ups
⏳
Stenosis-safe unilateral leg work
Step-ups, seated single-leg press
⏳
Bodyweight pull-ups
General strength marker
🏃
First run (walk-run intervals)
Couch to 5K when all above are ticked
Phase plan
Phase 1 — Now to 3 months Current
Consolidate gym sessions. Establish back-stable baseline.
  • Extend DB1 elliptical to 20 min
  • Add Bird Dog and Dead Bug to DB1
  • Start hip flexor stretches post-DB2
  • Reduce pull-up assist by 2–3kg every 4 sessions
  • Progress Back Extension: 5kg → 7.5kg → 10kg
  • Don't run yet — build the base
Phase 2 — 3–6 months
Introduce unilateral work. Add Zone 2 walking session.
  • Add step-ups (low box, controlled)
  • Try seated single-leg press
  • 30–40 min Zone 2 walk on rest day
  • If back settled: 5×1 min jog / 4 min walk to test joints
Phase 3 — 6–12 months
Structured walk-run programme. Back must be stable through Phase 2.
  • Run on soft surfaces only
  • Zone 2 HR as the ceiling throughout
  • Couch-to-5K structure — never skip rest days
  • Stop and walk if any symptoms appear
Garmin integration — coming soon

📡 Garmin Connect

When connected, HR zone data will feed directly into the AI coaching refresh — enabling real Zone 2 verification and VO₂max tracking over time.