Sam · Dashboard
… Week A · 7:30–16:30 ▾
"Don't focus on removing — focus on adding more good things."
Today Overview
Updated —
Next 3 Days Work Onepilot
Active Goals
VO₂ Max recovery 33.4 → 38+
88% of target · Run 2–3×/wk is the only lever
Bench Press 63 → 80 kg
79% there · Shoulder press stuck at 5 kg
Gym frequency — this week
Target: 4–5 sessions · PPL + 1 run
Night routine smoke → read → sleep
22:30 · 23:00 · 23:30
Sleep ~6.5h → 7h
Structural floor — consistently under 7h
Long-term → Financial independence · Discipline as identity · Therapy once stable · Family
VO₂ Max
33.4
↓ −6.9 from peak
Target: 38 · Peak: 40.3 (Oct '25)
Daily Notes Streak
0 days
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Start the habit → write something today
0/7
Last Sleep
— hrs
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Target: 7h · In bed by 23:30
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Latest Bench
50 kg
✓ × 7 @ 1RIR
~63 kg 1RM · Target: 80 kg · Apr 13
Daily Signals
VO₂ Max — 18-Month History 5-month decline
41 38 35 32 38 40.3 ↑ 33.4 now
Oct '24Dec '24 Jan '25Feb '25 Mar '25Jun '25 Oct '25Nov '25 Dec '25Jan '26 Feb '26Mar '26 Apr '26
🔴 Root cause: Last run Dec 28 '25 — 39.6 → 33.4 in 11 weeks. 🟡 Fix: 2–3 runs/week → back to 38+ in ~6–8 weeks.
Agent Activity