Flare-Aware Training Tracker

Today ·

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Set your cycle in Data ▸

Add your last period start date to unlock cycle timing.

How are you today?

Show up first, then pick the tier your body is actually in. Every tier counts as a session.

Your log

Newest first. Tap a day's date to load it into Today for editing.

At a glance

Pain & energy over time

Shaded bands mark your predicted flare window. Watch the pattern line up.

Pain Energy Predicted flare days

Average by cycle day

The payoff chart — after 2–3 cycles your real flare window emerges here.

Avg pain Avg energy

Strength progress

Top-set load over time. Green and yellow days are tracked separately — so you can see fresh vs. low-day strength for the same lift side by side.

Exercise

Green days Yellow days

The one rule

The appointment is non-negotiable; the tier decides what you do when you get there. Your predictable flare isn't a derailment — it's the deload week the program schedules anyway.

The three tiers

🟢 Green — Build

Full strength circuits, progressive overload
Push loads; bike intervals
Short run only on peak days
~40–50 min

🟡 Yellow — Maintain

Lighter circuit, cap at RPE 6
Zone-2 bike + mobility
Leave with energy in the tank
~25–30 min

🔴 Red — Relieve

Restorative only — this is treatment
Nerve glides, gentle flow, heat, breathing
No stimulus, no soreness debt
~10–20 min, streak intact

Your ideal Mon–Fri week

When you're green all week: legs/glutes ×3, upper ×2. A flare just pauses the rotation — the app holds your place, so nothing gets skipped, it only shifts.

Green-week sessions

Notes worth keeping

Keeping curves while getting muscular

Build the shape-makers: glutes, hamstrings, lats, lateral delts.
Go easy on heavy loaded oblique work; keep core stability-focused.
"Bulky is good" = permission to eat. Maintenance or slight surplus.

Sciatic-safe selection

Favour hip thrusts, supported/machine work, single-leg, anti-rotation core.
Care with heavy floor deadlifts, deep loaded folds, ballistic swings when in pain.
Nerve glides = gentle motion, never a stretch into pain or tingling.

Cycle settings

Used to compute your cycle day, phase, and predicted flare window. Adjust as your tracking sharpens.

First day of your most recent period

Cycle length (days)

Flare / period length (days)

Program start date — set a future date to keep the app idle until then; your gym-day schedule, streak, and nudges begin that day (on-ramp phases still advance by completed green sessions, not the calendar)

Gym days — tap to toggle; rest days never count against your streak

Weight unit

Your data

Everything stays in this browser. Export regularly — it's your only backup, and how you move between devices.

🔒

Private by design. This app has no server and makes no network requests. Your health data is saved only in this browser's local storage on this device. Nothing is uploaded, synced, or shared. If you clear your browser data or switch devices without exporting, it's gone — so export a backup now and then.