🏋️ Strength & Running Tracker

30 minutes lifting, 30 minutes running, 3× per week.

🎯 Suggested Starting Points

Chest/Triceps: Bench Press: 65–85 lbs | Incline Dumbbell: 20–25 lbs each | Dips: Bodyweight (assist if needed)

Back/Biceps: Pull-ups: Assisted or negatives | Rows: 65–85 lbs | Curls: 15–20 lbs dumbbells

Shoulders/Abs: Overhead Press: 45–65 lbs | Lateral Raises: 10–15 lbs | Planks: 30–60 seconds

Running: Start with 2–2.5 miles at conversational pace (10–12 min/mile)

Today's Workout

Cardio - Running

Progress & Suggestions

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Miles Run

📈 Progressive Overload Suggestions

Complete your first workout to receive personalized progression recommendations based on your performance!

🏃 Running Progress

Track your runs to get pace improvement and distance increase recommendations!

Weekly Schedule

Your workout schedule will appear here

Backup & Restore

Downloads your complete workout history as a JSON file

Restore from a previously exported backup file

💡 Backup Tips:
• Export regularly (weekly/monthly)
• Save to your phone's Files app or Google Drive
• Keeps your progress safe if you clear browser data
• Works across devices - just import your file!