Fitness plan · rebuilt after scan #6
Your week, engineered from your data
This isn't a template. The volumes, loads and heart-rate caps below come from your VO2 test, DEXA symmetry data and recovery scores, and they update after every scan.
VO2 max
by September
52.4 → 55.0
72% of the way there
Body fat
by October
18.2% → 16.0%
58% of the way there
Deadlift
by September
130 kg → 140 kg
65% of the way there
The week
Mon
45 min
Steady cardio
Zone 2- Bike or incline walk
- Hold HR 132–145 (conversational pace)
This session is the engine of your VO2 target.
Tue
50 min
Lower body
Strength- Squat 5×5 @ 92.5 kg (+2.5)
- Romanian deadlift 3×8
- Split squats + calves
Leg symmetry is 98%. Keep loading both sides evenly.
Wed
20 min
Mobility & walk
Recovery- Mobility flow
- 8,000 steps through the day
Your HRV dips midweek. This day protects Thursday's quality.
Thu
50 min
Cardio + strides
Zone 2 +- 40 min zone 2
- Finish with 4 × 30s fast strides
Strides nudge VO2 up without hurting recovery.
Fri
50 min
Upper body
Strength- Bench 5×5 @ 77.5 kg (+2.5)
- Rows 4×8 + overhead press
- Pull-ups, then grip work
You're 3 kg from top-10% grip strength for your age.
Sat
75 min
Long steady session
Long Z2- Outdoor bike or run
- HR capped at 145
- Eat beforehand, don't fast this one
The weekly VO2 cornerstone.
Sun
Full rest
Rest- Nothing structured
Lean mass gains happen here. Sleep is the workout.
Your heart-rate zones
from your VO2 test · max HR 187
Recovery < 130 bpm
Warm-ups, recovery days
Endurance 132–145 bpm
Most of your cardio, 3.5h/week
Tempo 146–160 bpm
Sparingly, easy to overuse
Threshold 161–172 bpm
Strides only, for now
Max 173+ bpm
Test days only
Strength targets
progressive overload · +2.5kg per week
Why these numbers: your lean mass supports heavier loads, but we cap progression at 2.5kg/week to protect the LDL-focused cardio volume. Strength and VO2 compete for recovery, this split wins at both.
3.5h
zone-2 volume / week
2
strength sessions
2
full recovery days
7–8h
sleep target (you average 7.2)
Demo data for illustration · Your real plan adapts monthly to each scan's results