APEX
🌅

Good Morning

Morning protocol active

Today's StatusLog Now
Loading…
Morning Routine0/7
Midday Routine0/3
Today's Training
Loading…
Evening Wind-Down0/6
Sleep & Recovery
Sleep Quality7
Hours Slept7.5
Restoration Feel6
→
Training ProgramNext: Day A

Tap a day to load it. Manage your program in Builder.

Cardio Session
Zone 2 — Aerobic Base
3×/week · 30-45 min · ~130-145 bpm · nasal breathing test
VO₂ Max Intervals
2×/week · 4 min hard (90-95% HRmax) / 3 min easy · 4-6 rounds
Day A

Session Rating7
Why breathing matters for you

Your chronic sympathetic dominance (high cognitive load, irregular sleep) is directly addressable with structured breathing. Extended exhales activate the parasympathetic system via the vagus nerve, measurably lowering cortisol and improving HRV.

When to Use Each
MorningPhysiological Sigh × 3 → Box Breathing 5 min
Pre-WOBox Breathing 3 min
Post-WOCoherence Breathing 10 min
Evening4-7-8 or Resonance Breathing 10 min
Pre-SleepExtended Exhale 4:8
Sleep Quality — 30 Days
HRV Trend
Energy · Stress · Mood
Weekly Training Volume
Body Weight Trend
Personal Records
Streaks & Adherence
Exercise Library
Training Days

Build your own training days. Drag exercises to reorder.

Body Measurements
History
Today's Nutrition
Daily Targets

Set your goal values. These apply to today's progress bars.

Recent Days
Goals & Milestones
Backup & Export

All your data lives in the database. Export anytime for backup or analysis.

Restore From Backup

Upload a previously exported JSON file. Choose merge (upsert) or replace.

Account
Box Breathing
Cycle 1 of 10
INHALE
4