Enter your API keys to get started.
These are saved on this device only — never to GitHub.
console.anthropic.com → API Keys
console.cloud.google.com → APIs & Services → Credentials
Anthropic key not set
Sheets key not set
Good morning, Nicholas
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build —
Day — of 6
Cycle — of 12
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Coach's Note
⚡ Body Battery
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🌙 Sleep
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— hrs
📈 Status
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🎯 Readiness
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💓 HRV
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Baseline 33–37ms
🫁 VO₂ Max
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Target 38
🔥 Intensity Minutes
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MODERATE
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VIGOROUS
Weekly total
— / 150 min
Session
Today's plan · tap any session to use it
All Sessions
On Demand
Any Day
Tomorrow
Log
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📝 Session Notes
⚖️ Body Weight
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lbs
🍺 Alcohol
0
drinks
☕ Caffeine
0
cups
🍽 Meals
💪 Protein goal hit
~180–200g
🚨 High-Acuity Shift
Cortisol/adrenal impact on recovery
🩺 Blood Pressure
Systolic
/
Diastolic
Pulse
Morning reading before coffee is most clinically useful
Trends
Cycle — of 12
📅 Block Adherence
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Day — of 84
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Sessions
Logged
● Done ● Not logged
⚖️ Body Weight
— lbs
Last 14 days
📊 7-Day Metrics
HRV (ms)
7-day avg —ms
7d agoToday
Sleep Score
7-day avg —
7d agoToday
Body Battery
7-day avg —
7d agoToday
Resting HR
7-day avg —bpm
7d agoToday
🫁 VO₂ Max
— mL/kg/min
Block 2 target 37.5–38.5 mL/kg/min — hold the slope, don't force it. Long-term 42+ (fire-service floor for safe fireground work). Running is the only lever — 1 GPS run per cycle, min 20 min. Garmin updates VO₂ from outdoor GPS runs, treadmill with chest strap, or cycling with power meter — not from swimming or lifting.
Settings
Not set
Not set
Garmin target — moderate + vigorous combined
Found in the Google Sheet URL between /d/ and /edit
Regenerate once per period if data was stale or missing — locked after use
Downloads a JSON file with all your logs — upload to Claude for deeper insights
Restore logs from a previously exported JSON file — for moving to a new domain or recovering from a data wipe
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Nicotine
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🔥 Cessation Streak
—
days on track
Lost your streak to a data wipe? Restore it
🟡 Lozenges
0
🌙 Night Patch
Worn overnight
☀️ Day Patch
Worn during the day
⬆️
App Update Ready