Body Mass Index
22.4BMI
Normal weight
Goal Weight
80 kg
+4.0 kg to go
Training Phase
CUT+DEF
Week 1–2
TODAY
CHEST + ARMS
6 exercises · Tap to begin →
PHASE 1 — WEEK 1–2 · DEFINITION FOUNDATION
休
REST DAY
Recovery is when your body builds muscle.
Eat well, sleep 8 hours, hydrate.
00:00
ELAPSED TIME
RUNNING SCHEDULE
MON — Easy 4–5km (recovery pace)
WED — Intervals: 8×400m at 5K pace
FRI — Tempo 4km at comfortably hard
SUN — Long run 8–10km easy
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