Performance Dashboard
Track your firefighter fitness journey
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VO2 Max (ml/kg/min)
Target: 52+245 lbs
Bench Press Max
Target: 275 lbs20
Pull-ups Max
Target: 25+0
Workouts This Week
Goal: 6 per weekWeekly Training Overview
Strength Progress
Quick Actions
Firefighter Profile
Your personal information and baseline metrics
Personal Information
Baseline Fitness Metrics
Training Schedule
6-Day Firefighter Training Plan
Specialized program to enhance functional strength and VO2 max
Program Focus
This plan combines functional firefighter-specific exercises with cardiovascular conditioning and strength development. Designed around your 24-hour shift schedule with emphasis on recovery.
Weekly Structure
- Days 1 & 4: Upper Body Strength + Core
- Days 2 & 5: Lower Body Power + Functional
- Days 3 & 6: High-Intensity Cardio + Endurance
Log Your Workout
Track your training session
Progress Tracking
Monitor your performance improvements over time
VO2 Max Progression
Bench Press Progression
Pull-ups Progression
Training Volume (Weekly)
Recent Workouts
| Date | Type | Duration | Intensity | Feeling | Actions |
|---|---|---|---|---|---|
| No workouts logged yet | |||||
Shift & Training Schedule
Plan your training around your 24-hour shifts
This Week's Schedule
Training Tips for Shift Workers
Post-Shift Training
Avoid intense workouts immediately after a 24-hour shift. Prioritize sleep and recovery.
Sleep Priority
With an average of 7 hours, you're doing well. Maintain consistency for optimal recovery.
Pre-Shift Training
Light to moderate training is fine before shifts. Avoid maximum effort sessions.
Nutrition Timing
Fuel appropriately before shifts. Pack high-protein, nutrient-dense meals.