FORGE OS

Forge AI - Morning Briefing

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Daily Readiness

-- / 100

Morning - AM

PENDING

Log readiness before session

-- / 100

Evening - PM

PENDING

Log readiness before session

Readiness override

See recommendation above before starting today's session.

-- XP

Contender - Level 9

1,820 / 2,500 XP

680 XP to Competitor class

VO2 Max

Trending up

Run / 90d

223km

45 sessions

Strength / 90d

Dropped last week

Total XP

1,820

+0 today

This Week

HR Zone Target Today

Loading session target...

Pillar Analysis

Aerobic Base

Running Speed

Strength

Lactate Threshold

Consistency

Strength Gap - Race-Day Limiter

Deadlift logged at 22.5kg. Sled push requires 102kg. This is where your race time bleeds. Two dedicated strength sessions per week, every week, no exceptions.

HR Zone Discipline

30% of run time in Z3 - zero in Z5. Easy days must actually be easy. Target: 143bpm ceiling on all Z2 runs.

Consistency Is Your Edge

359 activities in 7 months. Garmin predicts a 26:04 5K -4 minutes faster than your PR. The engine is there. Build the strength to match it.

Station Readiness 8 disciplines

Ski Erg 60%

Sled Push 25%

Sled Pull 28%

Burpee BJ 62%

Row Erg 70%

Farmers 40%

Lunges 35%

Wall Ball 65%

Mid-Week Station Log

Log your station loads after each Hyrox training session. This corrects Garmin's data blindspot for functional movements.

Sled Push (kg)

Sled Pull (kg)

Farmers Carry kg/hand

Sandbag Lunges (kg)

Data Verification - Manual Override

Garmin data may not match real-world ability. Override any metric with your verified value.

Personal Records

5K Run

Garmin logged

30:39

Predicted: 26:04

10K Run

68:11

1km Run

5:14

Deadlift

Override active

22.5 kg

Dumbbell Row

20 kg

100m Swim

1:51

HR Zone Distribution -90d Running

58%

30%

Z3 at 30% - too high. Easy runs drift too fast.

Z5 at 0% - no speed development whatsoever.

Hyrox Jakarta

AirAsia Hyrox
Doubles Mixed

27 Jun 2026 · Target: sub-1:20

days

This Week's Plan

This Week

12-Week Campaign Phase 1 of 3

Phase 01 Base Build Apr 6 – May 3

Phase 02 Race Specific May 4 – Jun 1

Phase 03 Peak / Taper Jun 1 – Jun 27

Race Day Hyrox
Jakarta 27 Jun 2026

Class Progression LV1 → LV30

Recruit

Athlete

Contender

Warrior

Elite

Total XP

1,820

Activities

359

Level 9 → Competitor

1,820 / 2,500

Unlock: Deadlift 60kg + sub-28:00 5K + first Hyrox finish

This Week's Boss Battle

Full Hyrox Station Circuit

Saturday AM - Sled push, sled pull, farmers carry, sandbag lunges at race pace. No rest between stations. Coordinate doubles handoffs.

+500 XP

Activity Streak - Last 21 Days

Achievements 4 / 12 unlocked

First 100 100 activities logged

Road Warrior 100km in a month

Iron Consistent 30-day streak

Cross Trainer 4 disciplines in a week

Sled Breaker 60kg sled push

Sub-28 Runner 5K under 28:00

First Hyrox Complete AirAsia Jakarta

Biggest Opportunity

Strength is at 38 - your only critical-red pillar. Sled push (25) and sled pull (28) are where race time bleeds. Every strength session needs progressive overload tracked by number, not feel.

What You Are Doing Well

Consistency at 80. 359 activities in 7 months is extraordinary. Garmin sees a 26:04 5K inside you -4 minutes faster than your current PR. The aerobic engine is ahead of schedule.

Recovery Alert

Sleep logged at 5–6hrs/night. At 33 years old training 10+ sessions per week, you need 7.5–8.5hrs for full strength adaptation. Gains from Thursday's station block happen during sleep, not during the session.

HR Zone Feedback - Last Run

Compare your planned vs actual HR zone to catch Z3 drift before it becomes a habit.

Planned Zone

Actual Avg HR (bpm)

Quick Coach Questions