Own your day.
Do the basics well.
Customise your habits
Finish with a plan.
One win today. One useful step for tomorrow.
Two short answers. Then you’re ready for tomorrow.
Need a reset?
Regroup and take the next step.Personal prioritiesYour saved plans and times
Field notesMotivation, meal ideas and weekly review
Today
Find recovery and sleep in your WHOOP app. Everything saves automatically as you type.
Supplements
Daily WHOOP readings
Find strain, HRV and resting heart rate in WHOOP. Recovery, sleep and steps are above.
Measurements (cm)
Neck and waist measurements provide a Navy body-fat estimate. Use consistent measurements to compare trends.
Targets and consistency
Fasting
No active fastLog fasting manually
Completed hours are saved to the selected day. Fasting is optional and never required to pass an operation.
Your short-term plan.
Progress from your first weigh-in. Recorded = weight logged on that review date. Your proposed schedule stays editable.
No weekly weights are saved on this device. Use Load my plan to paste your plan link, or Edit plan to add dates.
| Review date | Proposed / progress | Recorded |
|---|
Upcoming percentages use your latest weigh-in; past reviews use only records available by their date.
Plan note · for discussion
Discuss rapid weight-loss proposals or prolonged fasting with a GP or registered dietitian before starting. NHS guidance
Saved on this device and included in your backup when configured. Use Export / Import plan to copy just these proposals to another device.
Your progress at a glance
Trend assessment
Weekly debrief
Weekly orders
Weight
Body fat %
Training milestones
0/0
Consistency record
Discipline map (6 weeks)
Planning estimate
An estimate based on your maintenance calories. Adjust the sliders to explore possible target dates.
Progress photos
Photos stay on this device and are excluded from cloud and exported backups. Tap to view or delete.
Operator profile and targets
Your details
Your objective
Daily targets
Standing orders and commitment
Review your deficit in the weekly inspection in Mission control. Changes are proposed from your recorded trend and applied only when you choose.
Operator commitment
Scheduled briefings
Fasting timer reminders while the app is open.
When the app is closed (push)
Morning brief, afternoon check and evening debrief. Uses your backup connection and requires the app to be installed on your phone.
Cloud backup
Optional. Keep a backup in your own Cloudflare account. Once enabled, updates are backed up when saved and when you leave the app.
WHOOP sync
Uses the backup connection above with WHOOP configured. Connect once, then sync recovery, sleep, strain, HRV, heart rate and calories with one tap.
Local records
Workout
Strength progression
Performance records
Plate calculator
Edit workouts
Rename, add or remove exercises. Sets and reps entered here become targets for each exercise.