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TODAY'S BRIEF
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Daily Check-In
How's the body?
Athlete Profile
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Body Status
Recovery & Readiness
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Readiness Score
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Session Pairing
Today's Training
How to Read Your Plan
The clear instruction comes first. The scientific training term stays underneath so you learn what your body is training.
Short explosive effortsAlactic power
Hard sustained intervalsGlycolytic conditioning
Easy aerobic workOxidative / Zone 2
ESD means energy system development. RPE means how hard the effort feels from 1–10.
How Pairing Works
The CMBT method matches the intensity of your skill training and your conditioning on the same day, instead of letting them fight each other across the week. Hard technical days carry hard conditioning. Easy days stay easy on both sides. That consolidates stress into fewer, harder days, and protects the recovery windows between them.
High with high.
Sparring or live work pairs with your hardest conditioning: same day, skill work first.
Moderate primes tomorrow.
Short, explosive power work on a moderate day costs little and sharpens output for the next day's key session.
Low means low.
A true regeneration day mid-week (easy drilling, easy aerobic work) is what makes the high days possible.
Skills lead.
Conditioning is scheduled around fight skills, never the reverse. The closer to fight night, the more protective that rule gets.
Recovery Suggestions
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Sauna
Passive heat exposure post-training or on recovery days. Supports circulation and parasympathetic downshift. Weigh in before and after: track fluid loss on the Weight tab during descent.
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Cold Plunge
Cold water immersion for recovery days and low-readiness periods. Note: avoid immediately after strength sessions when adaptation is the goal. Use on recovery days.
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Contrast Therapy
Alternating heat and cold exposure. Useful when soreness is flagged high and a session is still planned within 24h.
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Light Movement
Zone 2 walking, easy mobility, nasal-only pace. The lowest-cost recovery tool: active recovery beats total rest on most low days.
Weight Management
Daily Weigh-In
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Current
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% Over
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Weeks Out
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Log Weight
History
Breathwork
Assessments & Protocols
BOLT Score
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MBT Score
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BOLT Test
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BOLT Explainer Video
Embed: videos/BW-BOLT-explainer.mp4
Breathe normally for 1–2 minutes. After a relaxed exhale, pinch your nose and start the timer. Stop at the first urge to breathe, not max hold. This is your Control Pause (CP).
MBT Test
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MBT Explainer Video
Embed: videos/BW-MBT-explainer.mp4
Exhale normally, then hold your breath and start walking. Keep walking until you reach a strong urge to breathe, then stop and count your total paces. This is your Max Breathlessness Test (MBT) — it measures breathlessness tolerance under movement, not raw breath-hold time.
Today's Pathway
Core Protocols
Breathe Light
Recovery · Daily · 3 min
Slow, soft, quiet nasal breathing. Reduce volume until you feel a light, tolerable air hunger. Morning or pre-sleep. This is the entry-level protocol and your primary BOLT score driver over time — no CO2 tolerance prerequisite, start here.
Recovery Breathing
Post-Session · 5–10 min
Box breathing: inhale 4s → hold 4s → exhale 4s → hold 4s. 5–10 minutes post-training. Accelerates parasympathetic return. Reduces cortisol. Improves recovery quality.
Completed Sessions
Performance Trend
Readiness History
7-Day Avg
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14-Day Avg
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Best
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Check-ins
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Weekly Load Structure
Seven-Day Briefing
Session Log
Performance Profile
Are You Improving?
Personal Baseline
Readiness · Last 30
Test Battery
Log a full testing session at once: start of camp, mid-camp, or post-camp. Leave any test blank to skip it. Each result is scored against your own history (z-score). Needs 3+ entries per test.
Engine Snapshot
Risk Flags
Bloodwork Log
health_and_safetyMEDICAL DISCLAIMER
Biomarker tracking is for personal reference only. This is not a medical tool. Interpret all results with a qualified physician or sports medicine doctor. Nothing here constitutes medical advice.
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