YOUR GOALS → YOUR PLAN → YOUR NEXT WEEK

Train. Record. Adapt.

A machine-first programme that evolves from the sessions you actually complete.

1 · About you & your training

Main goalAgeHeight · cmWeight · kgTraining days each weekMinutes per session (including cardio)EquipmentExperienceSmallest weight increase · kgACL surgery date · include year

You mentioned 30 July. Confirm the year above.

Current knee or calf symptomsHas your clinician cleared this upper-body training and usual rowing, bike and treadmill routine?Physio restrictions, other injuries or medical conditionsApproved rehab plan — copied from your physio (optional)Minutes reserved for your approved rehab

Choose the exercises available and comfortable for you

Untick any unavailable or restricted exercise. Notes are saved for reference; this rules-based engine cannot interpret clinical restrictions.

2 · APPLE HEALTH

Share health data from your iPhone

Not connected. Import a file to share data with this browser.

How to import from Apple Health

Health → your profile picture → Export All Health Data. Unzip the export, then choose export.xml here. The XML import reads body weight and resting heart rate. Use a daily JSON summary for sleep and steps; XML steps are excluded to avoid duplicate sources. Processing happens on this device; nothing is uploaded.

For smaller daily files, create an iPhone Shortcut using Find Health Samples, then save a JSON dictionary to Files with this format:

{"date":"2026-11-07","weightKg":114,
"sleepHours":7.5,"restingHeartRate":62,"steps":6000}

Import that file here. Allow Shortcuts to read only the Health categories you choose. This is manual file import; no automatic background sync is connected.

Apple’s Shortcuts guide

3 · WEEKLY PROGRAMME