Today's Workout

Friday, September 19, 2025

AI Adapted

Today's Biometric Profile

Your personalized data from last night's recovery period

5.2h

Sleep Duration

Recovery Sleep

28ms

Heart Rate Variability

Adaptation Zone

4/5

Stress Response

Active Management

32%

Readiness Score

Optimized Training

Smart Training Optimization

Your biometric data indicates an opportunity for recovery-focused training. I've optimized today's session to maximize adaptation while supporting your body's natural recovery process.

Optimized Volume

Efficient Duration

Recovery-Enhanced

Upper Body Recovery Session

Estimated duration: 45 minutes • Recovery-focused intensity

Bench Press

3 sets

10-12 reps

70 kg

Smart Optimization:

Optimized load at 70 kg for enhanced muscle endurance and recovery

Rest: 120s between sets

Assisted Pull-ups

3 sets

8-10 reps

Bodyweight - 7 kg assist

Smart Optimization:

Assisted variation selected to maintain perfect form and maximize muscle activation

Rest: 120s between sets

Seated Dumbbell Press

2 sets

10-12 reps

23 kg each

Smart Optimization:

Seated position provides stability for focused muscle engagement

Rest: 90s between sets

Cable Rows

2 sets

12-15 reps

54 kg

Smart Optimization:

Higher rep range optimized for muscle endurance and blood flow enhancement

Rest: 90s between sets

Band Pull-Aparts

2 sets

15-20 reps

Light resistance

Smart Optimization:

Mobility-focused movement to enhance shoulder health and posture

Rest: 60s between sets

Original vs. Adapted Comparison

Original Workout

• Duration: 75 minutes
• 6 exercises
• High intensity (84 kg bench press)
• 4 sets per major exercise

Adapted Workout

• Duration: 45 minutes
• 5 exercises
• Moderate intensity (70 kg bench press)
• 2-3 sets per exercise