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✈️ John's Frequent Flyer Workout
Good day, John.
Assess readiness before selecting today's protocol.
🟢 GREEN — Full Workout
Sleep ≥7h · Energy ≥7/10 · No significant jet lag · HR within 5 bpm of normal
🟡 YELLOW — Modified Workout
Sleep 5.5–7h · Moderate fatigue · Mild jet lag
🔴 RED — Recovery Day
Sleep <5.5h · Major jet lag · Overnight flying · HR elevated >7 bpm
⚡ Hotel Gym Emergency Circuit
🫁 Mitochondrial Day
🚶 Recovery Day (Manual)
Rotation Status
Weight Log
Rest Interval
60
Skip Rest → Begin Now
✅
Workout Complete
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