P
PACT.HEALTH · Workout Screens
Pilot · Lower Body · Week 6
Client view · the athlete experience
Home and active. The two states of every training day.
Between sessions Alex sees his home dashboard — pacts, progress, coach notes, and a PAX entry point. When a session starts, the same app shifts into workout mode — sets, RPE, tempo coach, form capture. Both screens below.
Home · Between sessions
Dashboard
Pacts · progress · coach notes
PACT.HEALTH
Dashboard Training Nutrition PAX
A
Friday, 8 May · Morning, Alex.
You're 64% of the way to 85kg.
Active Cut · Week 4 of 12
Today's pact · 09:00 with Sam
Lower body
8 exercises · ~52 min · Ready when you are
First lift: Back Squat · 4 × 8 · 102.5kg @ RPE 8 · Tempo 3-1-1
Current Weight
88.6kg
▼ 0.4kg this week
Target Weight
85.0kg
3.6kg remaining
Projected End
12 Jul 2026
9 weeks at current rate
7-Day Adherence
92%
▲ 6% vs last week
Goal Progress
Cut · started 10 Apr
Started
92.7kg
Lost
4.1kg
Avg/Wk
0.41kg
92.7kg 88.6kg now 85.0kg target
Weight Trend · Last 4 Weeks
TARGET 85kg 88.6 Wk 1 Wk 2 Wk 3 Wk 4 Now
Active Pacts
5 of 6 honoured
B
Train 4× per week
3 of 4 done · Sunday remaining
ON
P
Hit 180g protein daily
Avg 175g this week
ON
S
10,000 steps daily
Avg 11,420 · 7 days
ON
Z
7+ hours sleep
Avg 6h 58m · Wed dipped
WATCH
W
Daily weigh-in
7 of 7 logged
ON
M
Log every meal
Last entry: 11:42
ON
This Week's Performance
Mon 4 — Sun 10
Workouts
3/4
Sunday pending
Avg Calories
2,180
Target 2,200
Avg Steps
11,420
Target 10,000
Avg Sleep
6h 58m
Target 7h 00m
From Your Coach
Mark Davies
MD
Mark Davies
Yesterday, 18:42
Watch the weekend, mate. Saturday is dinner with friends — pre-plan your order. PAX will help. Don't drink your calories.
Action — This Weekend
MD
Mark Davies
Wed, 18:15
Bench up 2.5kg this week. Strong. Pulling deload forward to Week 6 — your CNS needs it before we push intensity again.
Programming
MD
Mark Davies
Mon, 09:20
Sleep dipped Wed–Thu last week. Caffeine after 2pm? Let's chat in our Sunday call.
Recovery
P
PAX is here.
3 messages today · last check-in 11:42. Saturday's plan is already drafted.
Open Chat →
PACT.HEALTH · Keep your promises.
Active · During session
Workout logger
Sets · RPE · tempo coach · form capture
DAY 23 · LOWER
PAX
Today's pact
Lower body.
Eight exercises. ~52 minutes. Sleep was 6.4hrs — load held, RPE capped at 8.
Exercises kept
3 / 8
Exercise 04 of 08
Back Squat
History
Back Squat · Demo
PT-recorded
Tempo 3-1-1 ·
0:45
Working
4 × 8 reps
Load
102.5 kg
Tempo
3-1-1
Rest
2:30
100kg · 8 / 8 / 7 / 6 @ RPE 8
Warm-up 3 sets
W1
—
W2
—
W3
—
Working sets 4 sets · long-press ✓ for RPE
1
RPE 7
2
RPE 8
◆ Pact exceeded — Volume PR 820 kg
3
RPE
4
RPE
Auto-started · Set 2 logged
Resting · next up
Set 3 · 102.5 × 8 @ RPE 8
Voice will call "Down 3 · hold · drive" on rep 1.
1:42
Up next
Romanian Deadlift
3 × 10 · 90kg · Tempo 3-0-1
05
Walking Lunge
3 × 12 each · 22.5kg DBs
06
P
PAX Watching · ready when you are
Drive through the heels. Hold the brace at the bottom — last week set 4 broke first.
Knee felt tight on warm-up
Acknowledged. Holding 102.5 — don't push past RPE 8 today. The pact still stands; the load adjusts.
Form review · Set 2
Solid
8 reps detected · depth on target. Knee tracks well, slight forward lean from rep 6 — fatigue, not form. Brace held. Cleared to push set 3.
What both screens have in common
Two states of the same relationship.
P
Pacts, not goals
"I'll train 4×/wk · 180g protein · 7+ hrs sleep" — six binding commitments shown on the home screen, each with live status. Pacts make adherence visible.
C
Coach voice everywhere
Notes from the PT (Mark Davies) on the home screen; PAX cues mid-set on the workout screen. Same coaching voice, two contexts. Calibrated during PT onboarding.
D
Drive Red, used sparingly
PRs, completed sets, urgent coach actions, and the PAX call-to-action. Nothing else. Saturation kills meaning; restraint is the brand.
▢
Sharp corners, no pastels
4–6px borders, segmented progress blocks (never pill bars), Montserrat headers in 800 weight. Powerful and uncompromising — never wellness-soft.
P
PACT.CoachCoach console
Workspace
Dashboard
Clients programs 12
Programs 47
Templates 24
Exercise library
This week
Pre-session briefs 3
Form review 5
PAX reports 7
At-risk clients 2
Thursday, Nov 7 · 09:42
Good morning, Coach.
3 sessions today. Next in 22 minutes — Alex, lower body. PAX flagged 2 things you should raise with him before the warm-up.
Sessions today
3
Next: 09:00 Alex
Form reviews
5
2 urgent · ~6 min each
Reports drafted
12
Ready for Sunday 6pm
At risk
2
James 3d silent
Next session
Open full brief →
09:00
In 22 min
Alex Briggs · Lower body
Lean Mass · Wk 6/12 · 8 exercises · ~52 min
Sleep 6.4h RPE creep Shoulder watch Hit Squat PR yesterday
Roster pulse · 12 active
All clients →
AB
92%
RV
95%
PR
88%
SK
78%
ML
67%
JD
52%
TF
90%
EH
85%
DM
93%
LO
81%
KW
76%
HC
88%
This week's wins
All PRs →
★
Alex — Squat volume PR yesterday. 102.5kg × 8 × 4 @ RPE 8.
★
Rachel — Bench top-set PR. 70kg × 5 with 2 RIR. Pushing for 72.5 today.
✓
Priya — First complete nutrition log week. Protein hit every day.
Today's queue
Clear all →
Pre-session briefs
3
Next at 09:00
Form videos
5
Marcus + Sarah urgent
Client messages
8
PAX handled 5
Programs to renew
2
Wk 12 ending
Clients
12 active · 5 form reviews waiting · 2 at-risk
Form · 2
AB
Alex Briggs
Lean Mass Builder · Wk 6/12
On track
Adherence
92%
PRs · 28d
7
Last · Squat 102.5 × 8 (PR) · 12m ago
RV
Rachel Vance
Strength Block A · Wk 3/8
On track
Adherence
95%
PRs · 28d
5
Last · Bench PR · 70 × 5 · 5h ago
Form · 1
PR
Priya Reddy
Lean Mass Builder · Wk 6/12
On track
Adherence
88%
PRs · 28d
2
Last · Brief done · today
SK
Sarah Kowalski
Foundations · Wk 2/6
On track
Adherence
78%
PRs · 28d
1
Last · Push kept · yesterday
Watch
ML
Marcus Lee
Lean Mass Builder · Wk 6/12
1 day silent
Adherence
67%
PRs · 28d
0
Last · Lower partial · 1 day
At risk
JD
James Donovan
Foundations · Wk 4/6
3 days silent
Adherence
52%
PRs · 28d
0
Last · Skipped · 3 days
+
Add client
Today · Thursday Nov 7
Your day
3
Sessions
2h 45m
Coaching time
2
PAX flags to raise
7
Avg client RPE wk
Today
09:0060 min
AB
Alex Briggs
Lower body · Lean Mass Wk 6
Sleep RPE creep
PAX brief: Sleep 6.4h. RPE creeping wk-on-wk on bench (7.0 → 7.6). Mentioned shoulder twinge Tuesday — keep an eye on overhead. Recommend deload on Wk 7.
8 exercises 52 min planned Squat 102.5kg · target +2.5
12:3045 min
RV
Rachel Vance
Upper push · Strength Block A Wk 3
PR ready
PAX brief: All green — sleep 7.8h, RPE flat at 7.2. Bench 70 × 5 last week with 2 RIR. Ready to push for 72.5 today.
6 exercises 40 min planned Bench 72.5kg · attempt PR
17:0060 min
PR
Priya Reddy
Hyrox conditioning · Lean Mass Wk 6
First Hyrox
PAX brief: First Hyrox-style session. Walked through format in chat yesterday — confident on movements, nervous on transitions. Pace conservatively.
8 stations 55 min planned Pace · easy / moderate
Tomorrow · 4 sessions
07:0060 min
SK
Sarah Kowalski
Pull · Foundations Wk 2
Programs · Archive
47 completed · 5 paused · clone any to template
Completed
Lean Mass Builder
Alex Briggs · 12 weeks
Adherence
87%
PRs
5
Δ Weight
−4.2kg
Jan 8 → Apr 1, 2025 · Top 10%
Completed
Cut Phase 1
Rachel Vance · 8 weeks
Adherence
92%
PRs
3
Δ Weight
−3.1kg
May 4 → Jun 30, 2025 · Top 5%
Completed
Hyrox Prep · Race Block
Marcus Lee · 10 weeks
Adherence
76%
PRs
2
Race time
1h 14m
Aug 12 → Oct 21, 2025 · Race day done
Paused
Foundations
James Donovan · paused Wk 4
Adherence
52%
PRs
0
Sessions
9 / 24
Sep 2 → ongoing · Re-engage
Completed
Strength Block A · Cycle 1
Rachel Vance · 8 weeks
Adherence
95%
PRs
6
Total volume
+18%
Mar 3 → Apr 28, 2025 · Top 1%
Completed
Lean Mass Builder · Cycle 1
Priya Reddy · 12 weeks
Adherence
81%
PRs
4
Δ Body comp
+1.8kg LBM
Feb 1 → Apr 25, 2025 · Top 25%
PAX-pre-analysed · awaiting your review
Form review
2
Urgent
2
Watch
1
Solid · client requested
~6 min
Avg review time
SET 3
ML
Marcus Lee · Back Squat · 102.5kg × 8 Urgent
Knee valgus rep 5+, depth dropped 4cm. Same pattern flagged Wk 4 (resolved). PAX recommends drop to 95kg or sub Front Squat next session.
2h ago
Wk 6 · Lower
SET 1
SK
Sarah Kowalski · Conventional Deadlift · 80kg × 5 Urgent
Lumbar rounding from rep 4 onward. Hip hinge breaking down — bar drifts away from shins. PAX paused her, recommended stopping the set.
4h ago
Wk 2 · Pull
SET 4
PR
Priya Reddy · Bench Press · 47.5kg × 6 Watch
Bar path drift — slight S-curve on rep 5–6 as fatigue set in. Bar still tracked over mid-foot. Worth a cue, not a stop.
1 day ago
Wk 6 · Push
SET 2
RV
Rachel Vance · Romanian Deadlift · 80kg × 8 Watch
Hamstring loading good through rep 6, slight knee drift (5°) on final two reps. Likely fatigue, not a pattern. Compare next session.
1 day ago
Wk 3 · Pull
SET 2
AB
Alex Briggs · Back Squat · 102.5kg × 8 Solid Asked for review
Volume PR set. Depth on target, knees track well. Slight forward lean rep 6 — fatigue, not form. Cleared by PAX. Client wanted your eye on it anyway.
14m ago
Wk 6 · Lower
Auto-generated · every Sunday at 18:00
PAX reports
Week ending Sunday Nov 3, 2025Week 6 · all 12 clients reported
8
Strong week
3
On track
2
Watch
1
At risk
38 / 48
Sessions kept
19
PRs across roster
AB
Alex Briggs
Lean Mass · Wk 6/12
Sessions
4 / 4
PRs
3 ↑
Avg RPE
7.4 ↑
Sleep
6.8h ↓
Strong
RV
Rachel Vance
Strength A · Wk 3/8
Sessions
4 / 4
PRs
2 ↑
Avg RPE
7.2 →
Sleep
7.8h ↑
Strong
PR
Priya Reddy
Lean Mass · Wk 6/12
Sessions
3 / 4
PRs
1
Avg RPE
7.0 →
Sleep
7.4h →
Strong
SK
Sarah Kowalski
Foundations · Wk 2/6
Sessions
3 / 4
PRs
1
Avg RPE
6.8 →
Sleep
7.0h →
On track
ML
Marcus Lee
Lean Mass · Wk 6/12
Sessions
2 / 4
PRs
0
Avg RPE
8.2 ↑
Sleep
5.9h ↓
Watch
JD
James Donovan
Foundations · Wk 4/6
Sessions
0 / 4
PRs
0
Avg RPE
—
Sleep
—
At risk
Early warning · 2 clients flagged
Two clients drifting.
PAX has been monitoring silence patterns, missed sessions, and biometric drops. Intervene now and you keep them; wait another week and you lose them.
JD
James Donovan
Foundations · Wk 4 of 6 · 3 days silent
87
Risk · high
!
3 days silent · last reply Sun 18:42
×
3 sessions missed this week (Mon, Wed, Thu)
↓
Sleep data missing 4 days · device disconnect?
↘
Adherence: 52% → 40% over the block
PAX recommends · intervention
Send a low-pressure check-in personally. He hasn't responded to PAX since Wednesday. Pattern matches a stress event, not loss of interest. Tone: warm, no guilt, no plan-talk. Just a "how are you" from his coach.
ML
Marcus Lee
Lean Mass · Wk 6 of 12 · 1 day partial-engagement
62
Risk · watch
!
2 sessions partial · cut short, no reason given
↑
RPE 8.2 avg · 1.0 above prescription
↓
Sleep 5.9h avg · 7-day low
F
Form review urgent · knee valgus pattern (today)
PAX recommends · re-engagement
Sleep is the issue, not motivation. Don't push volume — he'll dig in deeper. Acknowledge fatigue, drop load 10%, focus on form review (urgent). The squat pattern returning is the body asking for recovery, not a coaching failure.
24 saved templates · clone, edit, deploy
Program templates
Hyrox
Most used Hyrox HRX
Hyrox Race Prep · Open
12-week peak block for first-time Hyrox racers. Run-strength rotation, station-specific conditioning, race-pace simulations from Wk 8.
12
Weeks
5/wk
Sessions
14
Used
Hyrox PRO
Hyrox Race Prep · Pro
Sub-1hr target. Higher run volume, sled-pull strength block, lactate threshold work. For sub-1:15 finishers chasing pro qualification.
14
Weeks
6/wk
Sessions
3
Used
Hyrox DBL
Hyrox Doubles Build
Pair-based prep. Synchronisation drills, alternating-station strategy, hand-off practice. 10 weeks to race-ready as a team.
10
Weeks
5/wk
Sessions
2
Used
Hyrox OFF
Hyrox Off-Season Build
8-week strength block between race seasons. Posterior chain, weighted carries, zone 2 base. Foundation for the next race prep cycle.
8
Weeks
4/wk
Sessions
5
Used
Triathlon
Triathlon OLY
Olympic Distance · 16wk
1.5km swim · 40km bike · 10km run. Three-discipline weekly rotation, brick sessions from Wk 8, taper from Wk 14. For first-time Olympic finishers.
16
Weeks
6/wk
Sessions
7
Used
Triathlon SPR
Sprint Distance · 10wk
750m swim · 20km bike · 5km run. Beginner-friendly entry point. Open-water swim integration from Wk 5, full race-pace brick at Wk 9.
10
Weeks
5/wk
Sessions
9
Used
Triathlon 70.3
Half Ironman · 70.3 · 20wk
1.9km swim · 90km bike · 21km run. Longest standard build in the library. Z2 endurance focus, race-day nutrition rehearsal from Wk 14.
20
Weeks
7/wk
Sessions
2
Used
Bulk / Cut
Most used Bulk / Cut B/C
Bulk → Cut Cycle · 16wk
8 weeks lean bulk (250 kcal surplus, hypertrophy focus), 8 weeks structured cut (400 kcal deficit, intensity preservation). Body recomp programmed end-to-end.
16
Weeks
5/wk
Sessions
11
Used
Bulk LB
Lean Mass Builder · 12wk
Hypertrophy-led, moderate surplus. Compound focus with high-volume accessories. Designed to add ~3kg lean mass without significant fat gain.
12
Weeks
5/wk
Sessions
8
Used
Cut CUT
Cut Phase · 8wk
Aggressive deficit (500 kcal), strength preservation focus. Maintain 1RMs while dropping ~1% body fat per week. For experienced lifters.
8
Weeks
4/wk
Sessions
6
Used
Athx Games
Athx AGP
Athx Games Prep · 12wk
Functional fitness comp prep. Olympic lifts, gymnastics skill blocks, mixed-modal conditioning. Mock-comp sessions from Wk 8 covering chipper, AMRAP and ladder formats.
12
Weeks
6/wk
Sessions
4
Used
Athx STR
Athx Strength Block · 8wk
Off-season strength bias for functional athletes. Snatch + clean & jerk progression, squat/deadlift max work, low conditioning load. Build the engine.
8
Weeks
5/wk
Sessions
3
Used
Athx SKL
Skill & Gymnastics Block
10-week skill acquisition: muscle-up, handstand walk, butterfly pull-up, double-under endurance. Daily skill drills + accessory work.
10
Weeks
5/wk
Sessions
2
Used
Strength & Foundations
Strength 5/3/1
Strength Block A · 8wk
Wendler 5/3/1 base, periodised across the four lifts. Linear progression with strategic deload Wk 4 and Wk 8.
8
Weeks
4/wk
Sessions
12
Used
Foundations FND
Foundations · 6wk
For new lifters. Movement quality first, load second. Weekly skill check-ins, video form submissions encouraged. Build confidence under the bar.
6
Weeks
3/wk
Sessions
9
Used
AB
Alex Briggs
Lean Mass Builder · Week 6 of 12 · Adherence 92%
Mon
Upper
Tue
Rest
Wed
Push
Thu
Lower
Fri
Pull
Sat
Hyrox
Sun
Rest
Thursday — Lower body
8 exercises · ~52 mins · Compound focus, knee-tracking cues, Wk6 progression +2.5kg from Wk5
⋮⋮ 01 Goblet Squat
Type
Sets
Reps
Load
Rest
PAX cue
⋮⋮ 02 Glute Bridge
Type
Sets
Reps
Load
Rest
PAX cue
⋮⋮ 04 · Editing Back Squat
Type
Sets
Reps
Load
Rest
Tempo
Target RPE
Warm-up sets
Auto-progress
Substitute
PAX cue · plays mid-set
Demo · Back Squat (0:45)
Plays on client side. Tempo 3-1-1 overlay enabled.
Replace
Superset · 05A + 05B · 3 rounds · 90s rest between rounds
⋮⋮ 05A Romanian Deadlift
Sets
Reps
Load
Tempo
RPE
PAX cue
⋮⋮ 05B Walking Lunge
Sets
Reps
Load
Tempo
RPE
PAX cue
Last saved 14:32 · Auto-saves every change · 8 exercises · est. 52 minutes
Live · last 24h
Activity
Today · Thursday
★
Alex hit a Squat volume PR — 102.5kg × 8 × 4. Set 2 was the breakthrough.
12 min ago
▶
Alex submitted a form video · Squat set 2. PAX cleared as solid.
14 min ago
!
Marcus form review urgent · knee valgus rep 5+. PAX recommends drop to 95kg.
2h ago
!
Sarah form review urgent · lumbar rounding rep 4+. PAX paused her mid-set.
4h ago
✓
Rachel completed Tuesday push session · bench 70 × 5 with 2 RIR.
5h ago
Yesterday
★
Rachel hit a Bench top-set PR · 70kg × 5 with 2 RIR.
Yesterday 17:42
R
PAX drafted weekly reports for 12 clients · ready Sunday 18:00.
Yesterday 14:00
!
James still silent · 3 days. PAX flagged for re-engagement.
Yesterday 11:12
Tuesday
✓
Priya completed first full nutrition log week. Protein hit every day.
Tue 21:08
✓
Alex mentioned shoulder twinge in chat. PAX noted, scheduled to recheck Thu.
Tue 14:20
AB
Alex Briggs
Lean Mass Builder · Week 6 of 12 · Since Jan 2025
On track · 92% adherence
4-week streak
22 kept
+3 vs last block
PRs · 28d
7
Squat, Bench, RDL
Avg RPE
7.4
Creeping vs Wk 4 (6.9)
Sleep · 7d
6.8 h
−0.4h vs avg
Weight
90.1 kg
→ 85kg target
Form reviews
2 queued
Needs eyes
Recent activity Last 48h
★
Volume PR · Back Squat — 102.5kg × 8 × 4 @ RPE 8. Set 2 was the breakthrough.
Today · 12 min ago
▶
Form video submitted — Squat set 2. PAX cleared as solid; awaiting your review.
Today · 14 min ago
✓
Push session kept — bench 70 × 5 × 4 (RPE 7), no slip.
Yesterday
!
Sleep flag — 5.8h Tue → PAX capped today's RPE at 8.
2 days ago
PAX flagged Wk 7 prep
◆ Action recommended
RPE creep on bench (7.6 avg, up from 7.0) — consider deload or volume drop in Week 7.
◇ Watch
Mentioned shoulder twinge Tuesday in chat — keep an eye on overhead pressing this week.
◇ Note
Travel Wed–Fri next week (Google Cal). Auto-switch to hotel programming.
09:00 · 60 min · in 22 min
Alex Briggs
Lower body · Lean Mass Builder · Wk 6 of 12
Pre-session brief · auto-generated
Sleep dropped to 6.4h last night (avg 7.2). RPE creeping wk-on-wk on bench (7.0 → 7.4 → 7.6). Mentioned shoulder twinge Tuesday in chat — keep an eye on overhead pressing this week. Recommend deload in Week 7 — volume drop on compounds.
Talking points 3
Ask how the shoulder is feeling today before the warm-up. If still tight, sub Back Squat for Front Squat (substitute already configured).
Raise the deload conversation — RPE creep across the block suggests a Week 7 dial-back will help us push harder Wk 8–9.
He hit a volume PR on Squat (set 2) yesterday — celebrate before getting into the work. He'll be motivated.
Workout · today 52 min
01
Goblet Squat
Activation · Tempo 2-1-1
2 × 10 · 20kg
02
Glute Bridge
Activation · banded
2 × 12
03
90/90 Hip Mobility
Mobility
3 × 8 ea.
04
Back Squat
Working · Tempo 3-1-1 · RPE 8 · +2.5kg
4 × 8 · 102.5kg
05A
Romanian Deadlift
Superset · Tempo 3-0-1
3 × 10 · 90kg
05B
Walking Lunge
Superset · 22.5kg DBs
3 × 12 ea.
06
Leg Curl · Lying
Accessory
3 × 10 · 50kg
07
Calf Raise · Standing
Accessory
3 × 15 · 80kg
Archived program · Completed
Lean Mass Builder
Alex Briggs · 12 weeks · Jan 8 – Apr 1, 2025
Adherence
87%
Top 10%
PRs
5
Squat, Bench, RDL
Δ Weight
−4.2 kg
94.3 → 90.1
Sessions
42 / 48
3 missed Wk 8
Outcome notes PT
★
Strong block — Wk 6 was the breakthrough. RPE held steady through Wk 10 before the deload.
Apr 2 · PT note
!
Wk 8 dip — work travel + Easter weekend. Recovered cleanly.
Mar 12 · PAX flag
ML
Awaiting your review · 2h ago
Marcus Lee
Back Squat · Set 3 of 4 · 102.5kg × 8 prescribed
Urgent
Knee valgus 18°
0:18 / 0:24 · Rep 6 of 8 Tempo 3-1-1 · prescribed
PAX analysis · auto
8 reps detected · depth target met reps 1–4. From rep 5, right knee tracks inside the foot (12° valgus rep 5, 18° rep 6+). Concurrent depth drop of 4cm. Pattern matches Wk 4 flag (resolved with cue work). Recommend: drop to 95kg, or sub Front Squat for Wk 7 to reset the pattern.
Rep-by-rep 8 reps
01 Depth on target · knee track clean · brace held Solid
02 As above. Bar speed consistent. Solid
03 As above. Solid
04 Slight bar speed drop. Form held. Solid
05 Right knee valgus 12° · depth held Watch
06 Knee valgus 18° · depth dropped 4cm Flagged
07 Same pattern · forward lean increasing Flagged
08 Completed but compensated · brace lost mid-rep Flagged
Trend · knee valgus 8 wks
Right knee · max valgus angle
Threshold crossed
W1
W2
W3
W4
W5
W6
Pain risk threshold · 15°
Week 6 · Sun Nov 3 · Auto-generated
Strongest week yet.
Alex Briggs · Lean Mass Builder · Week 6 of 12
Sessions
4 / 4
+32 min over plan
PRs
3
Squat · Bench · RDL
Total volume
14.2 t
+8% vs Wk 5
Avg RPE
7.4
Up from 7.0
Sleep · avg
6.8 h
−0.4h vs avg
Δ Weight
−0.4 kg
90.1 → target 85
What worked 3 highlights
✓
Tuesday push session was the cleanest of the block. Bench at RPE 7 with 2 reps in reserve — sets him up for the PR attempt next week.
★
Squat volume PR Thursday came after a tight knee warning at warm-up. He held the cap, executed the brace, broke through. Good signal that he's listening to PAX.
✓
Five MyFitnessPal days fully logged — first complete week. Protein hit target (190g+) every day.
What to watch 3 flags
!
RPE creep on bench across the block — 7.0 → 7.4 → 7.6. Consistent direction, not noise. Recommend deload Wk 7 or volume drop on top set.
!
Sleep dropped to 5.8h Wednesday. He flagged "stressful work day" in chat. Single-night dip but worth a check-in.
!
Shoulder twinge mentioned Tuesday. Resolved by Thursday but keep an eye on overhead pressing this week.
Behavioural pattern PAX-detected
He's most consistent Mon–Wed. Thursday-Friday slip 32% historically. This week broke the pattern — kept Thursday's lower body session despite a tough Wed sleep. Worth celebrating.
— PAX behavioural ledger
Recommendation · Week 7 Deload
PAX recommends

Deload week. Drop volume to 70% on compounds, hold intensity at RPE 6. Use the recovery to reset the bench RPE creep and let the shoulder fully clear.

Target a real PR week in Wk 8 once the noise is out of the system. He's earned it.

JD
James Donovan
Foundations · Wk 4 of 6 · Joined Sep 2025
87
Risk · high
Pattern matches 3 churned clients in last 12 months
4-week trajectory Sessions kept
Wk 1Wk 2Wk 3Wk 4
Last conversations 3 days silent
Heads up — Tuesday's session is queued. Want me to move it?
All good
No worries. Strong lift. Sleep was 5.2h — nudge an early night?
yeah will try thx
— silent since Sun 18:42 · 3 days, 4 hours —
Hey, no pressure — just checking in. Skip a session, take it tomorrow?
Last week was tough. Whenever you're ready — the plan's still here.
PAX-drafted check-in Coach send
Tone: warm · low pressure · personal
"Hey James — no plan-talk today, just checking in. Couple of tough weeks happen, and I'd rather know how you're doing than how the lifts are going. If you've got 5 minutes, give me a shout when it suits."
HRX
Hyrox Race Prep · Open
12 weeks · 5 sessions/week · ~6 hrs total/wk · Used by 14 clients · Avg adherence 83%
Block structure 4 phases
W1–3
Aerobic base · skill prep
Z2 runs, sled push form, technique focus on each station
W4–6
Strength block · capacity build
Heavy posterior chain, weighted carries, threshold intervals
W7–9
Race-pace simulations
3-station mini-Hyrox, pace targeting, transition practice
W10
Deload · technique polish
Volume drop 50%. Race-pace at 80% effort only.
W11
Sharpen · taper start
Two short race-pace sessions, mostly Z1–Z2 jogging
W12
Race week
3 light shake-outs, full carb-load protocol Day −2, race day
Past results 14 clients
Race-day finish rate
100%
14 / 14
Sub-1:30 hits
11
79% of cohort
Avg adherence
83%
Block average
Built-in PAX cues 87 cues
Race-pace cues, pacing-strategy reminders, station-specific form prompts (sled push: drive low; wall ball: catch and absorb). All cues swap automatically based on race date proximity in Wk 7+.
Exercise library
2,840 exercises
All
Squat
Hinge
Push
Pull
Carry
Core
Conditioning
Back Squat
Quads · GlutesBarbell1RM 130kg
Front Squat
Quads · CoreBarbellLast 95kg × 5
Bulgarian Split Squat
Glutes · QuadsDumbbellsLast 22.5kg × 10
Hack Squat
QuadsMachineLast 100kg × 8
Romanian Deadlift
Hamstrings · GlutesBarbellLast 90kg × 10
Conventional Deadlift
Posterior chainBarbell1RM 160kg
Hip Thrust
GlutesBarbellLast 110kg × 8
Walking Lunge
Quads · GlutesDumbbellsLast 22.5kg × 12
Leg Press
QuadsMachineLast 180kg × 10
Goblet Squat
Quads · CoreDumbbellActivation lift
Glute Bridge
GlutesBW + bandActivation lift
Calf Raise · Standing
CalvesMachineLast 80kg × 15
Leg Curl · Lying
HamstringsMachineLast 50kg × 10
Athlete onboarding · WhatsApp + in-app
Six taps from invite to first session.
When the PT invites a client, they get a WhatsApp message from PAX. The whole flow happens in chat-style screens — no signup form, no friction. By the third screen PAX already knows enough to write a personalised first-day brief. Median completion: 3 minutes 14 seconds.
Step 1–2 of 6
Welcome & goals
2 of 6 ~3 min
P
PAXintroduced by Coach Sam
Hey Alex, I'm PAX. Sam asked me to get you set up. I'll be here between your sessions — Sam runs your plan, I keep you on track. Six quick questions and we're going.
What are you training for?
Pick one or two. We'll tune everything around them.
M
Build lean muscle
Hypertrophy + light surplus
L
Drop body fat
Get to 85kg from 90.5
S
Get stronger
Compound 1RM focus
R
Race-ready
Hyrox · Triathlon · Other
F
Just feel better
Energy, sleep, mood
Step 3–4 of 6
Schedule & equipment
4 of 6 ~1 min left
When do you train?
Tap your usual days. Times tune later.
M
T
W
T
F
S
S
USUAL TIME 06:30
SESSION LENGTH ~60 min
Where do you train?
We have most major UK gyms pre-loaded.
PG
PureGym · Battersea
Full barbell · racks · machines
HG
Home gym
Add equipment by photo
+
Add hotel/travel mode
Auto-switches when calendar detects
◉
Snap your home setup
PAX identifies your equipment from a single photo. Optional.
Step 5–6 of 6
Connect & ready
6 of 6 Almost done
Connect your tools
Optional — but the more PAX sees, the better the coaching.
AH
Apple Health
Steps · sleep · workouts
GA
Garmin
HRV · workout detection
MFP
MyFitnessPal
Food log · macros
OU
Oura
Sleep · readiness
Tomorrow's first message · 06:00
Morning Alex. Day 1 of the build. 60 min lower body — Sam's set 4 working sets of squat with a tempo cue, then RDLs and a finisher. Sleep was 6.4h so I've held the load conservative. Bring water and let's go.
What this gives the PT
A new client, fully briefed, before their first session.
G
Goals captured live
PAX writes the first-week plan in the language of the client's stated goals — not generic templates.
E
Equipment-aware
The plan only uses the kit available. No "find a cable machine" prompts at PureGym Battersea.
D
Data flowing day 1
Apple Health and Garmin auto-link via OAuth. Sleep, HRV, and steps in PAX's hands by morning.
B
First brief auto-drafts
06:00 next morning, PAX sends the first session message. The PT didn't write it — but it sounds like they did.
PT onboarding · 8-step wizard
From signup to first invite in 11 minutes.
Most B2B SaaS loses 70% of trial signups in the first session. PAX's onboarding is opinionated: by step 3, the PT calibrates PAX's coaching voice to match theirs — the moment that turns "another tool" into "this is mine." Below is step 3, the calibration step. The full flow runs through pricing, branding, tool connections, and first-client invite.
P
PACT.CoachWelcome, Sam
Setup progress
3 of 8 · ~7 min left
1
Account & practice
Sam Mitchell · Solo PT
2
Coaching focus
Strength · Lean mass · Hyrox
3
Voice & tone calibration
Make PAX sound like you
4
Connect tools
Calendar · Trainerize · Apple Health
5
Branding
PACT-branded or your own
6
Pricing & payments
Per-client billing setup
7
Import existing clients
CSV or one-by-one
8
Invite your first client
WhatsApp link
Step 3 of 8 · The differentiator
Make PAX sound like you.
The reason your clients stay with you is your voice. PAX learns it. Calibrate the four axes below — we'll keep iterating with sample messages until it lands. You can refine this any time.
Coaching voice · 4 axes
WarmFriend energy
DirectCoach energy
DetailedShow working
ConciseJust the call
EncouragingLift them up
HonestTruth-teller
CasualMate-ish
ProfessionalCoach voice
How PAX would write to a client right now
Morning brief — sleep dropped
Morning Alex. Sleep was 6.4h so I've held the load — RPE capped at 8 today. Same plan, smaller ceiling. Drive through the heels.
Missed a session
Heads up — yesterday's session is still queued. Skip it or shift to tonight? No judgement either way; just need to know which.
After a PR
Volume PR on the squat. 820kg total. Set 2 broke first last week — this week it held. That's the work showing up.
Live preview
As your client would receive it
PAX's tone updates in real time. Drag the sliders left and try the voice samples above — these messages will rewrite live to match.
06:00 · Tuesday morning
Morning Alex. Sleep was 6.4h — I've held the load. RPE capped at 8 today. Same plan, smaller ceiling.
14:22 · Mid-day check
Lunch was solid — protein hit. You've got 90 min before the gym. Walk for 10? Helps the squat.
21:30 · Evening wrap
Volume PR on the squat. Set 2 was the moment. Sleep window opens in 90. See you Thursday.
In your absence
Hey — knee twinge mid-set is worth listening to. Don't push set 4. I'll flag this to Sam tonight. Easy carry-out, finish the session.