My Workout Plan

Client-side only. Your plan, logs, PBs and checks stay in this browser.

Daily Wellness Check

Hydration hit Sleep goal met Macros on target Walk / Bike / Run

Consistency across training, nutrition, sleep & stress = success.

Your Personalised Plan

Backup / Reset

Import data

Roadmap is read from localStorage["fff.roadmap.plan.v1"].

Injury Recovery & Physio

Supporting your training doesn’t just mean sets and reps — it also means guidance for when things go wrong.

Common injuries like plantar fasciitis, calf strains, tennis elbow or low back pain can derail your progress. Our Physio & Recovery page gives you safe, practical progressions: Acute → Rebuild → Return.

Educational only — not a substitute for medical care. If in doubt, seek professional review.

Open Physio & Recovery

Stretch band, foam roller and physio tools on a mat