把训练、身体、营养和恢复放到同一个复盘里
先看实际执行，再决定下一周保持、进阶、减量、Deload，或者只调整营养。没有真实数据时仍可查看计划和规则，但不会把规划值当成你的实际结果。
Real-data command centre
These cards use only the latest accepted mobile snapshot. Planning targets shown elsewhere stay separate.
Workout adherence and volume
Weight and composition direction
Calories and protein from mobile aggregates
Movement and exercise outside set logging
Latest accepted modules
Freshness and diagnostics
- Latest accepted snapshot is more than 7 days old. Refresh from the phone before making a new decision.
- Workout evidence has 14 missing days in the last 14 days.
- Body trend has 14 missing days in the last 14 days.
- Nutrition days has 14 missing days in the last 14 days.
- Activity days has 14 missing days in the last 14 days.
本周保持当前训练计划
根据训练完成率、工作组、RPE、恢复和疼痛信号，判断哪些动作应该进阶、保持、减量或 Deload。所有建议都需要你自己确认。
本周保持当前训练计划
目前没有足够理由大幅增加或减少训练。继续执行并累积下一周的数据。
查看判断依据
- 0/4 planned sessions contain completed work sets.
- 0/40 planned work sets were completed (0%).
- Accepted seven-day training volume is 0 kg.
- No usable RPE value was included.
- Latest readiness is 88/100.
- 0 workout/recovery pain flag(s) are present.
- A snapshot older than seven days cannot support an increase recommendation.
不是所有动作一起调整
只有完成质量、次数范围和 RIR 支持时才进阶；疼痛、恢复不足或数据过期会阻止加量。
每个动作下一次该怎么做
查看依据
- No matching personal execution observation was found.
Hold when evidence is incomplete, stale, mixed, or the full progression gate has not been earned.
查看依据
- No matching personal execution observation was found.
Hold when evidence is incomplete, stale, mixed, or the full progression gate has not been earned.
查看依据
- No matching personal execution observation was found.
Hold when evidence is incomplete, stale, mixed, or the full progression gate has not been earned.
查看依据
- No matching personal execution observation was found.
Hold when evidence is incomplete, stale, mixed, or the full progression gate has not been earned.
查看依据
- No matching personal execution observation was found.
Hold when evidence is incomplete, stale, mixed, or the full progression gate has not been earned.
查看依据
- No matching personal execution observation was found.
Hold when evidence is incomplete, stale, mixed, or the full progression gate has not been earned.
查看依据
- No matching personal execution observation was found.
Hold when evidence is incomplete, stale, mixed, or the full progression gate has not been earned.
查看依据
- 5/4 planned work sets completed in the latest observation.
- Completed reps: 8, 8, 8, 8, 8.
- Average RIR: 2.
- Average load: 133.4 kg.
- 0 consecutive miss(es); 0 recent pain flag(s).
- No three-observation plateau trigger detected.
Hold when evidence is incomplete, stale, mixed, or the full progression gate has not been earned.
查看依据
- No matching personal execution observation was found.
Hold when evidence is incomplete, stale, mixed, or the full progression gate has not been earned.
查看依据
- No matching personal execution observation was found.
Hold when evidence is incomplete, stale, mixed, or the full progression gate has not been earned.
查看依据
- No matching personal execution observation was found.
Hold when evidence is incomplete, stale, mixed, or the full progression gate has not been earned.
查看依据
- No matching personal execution observation was found.
Hold when evidence is incomplete, stale, mixed, or the full progression gate has not been earned.
实际完成组数 vs 计划组数
Review missed sessions before adding volume.
Review missed sessions before adding volume.
Review missed sessions before adding volume.
Review missed sessions before adding volume.
Review missed sessions before adding volume.
Review missed sessions before adding volume.
Review missed sessions before adding volume.
Review missed sessions before adding volume.
Review missed sessions before adding volume.
Review missed sessions before adding volume.
把需要修改的动作整理成一个版本
这里保存的是网站上的训练计划版本。你可以先查看修改，再批准或拒绝；不会自动改手机里的历史记录。
计划和手机记录分工明确
以前提出、批准或拒绝过哪些计划
训练决定之后，再看体重、营养和恢复是否支持这个计划
身体重组：慢慢改善，不追单日数字
把体重、营养、活动和恢复聚合成 7 / 14 / 28 日趋势，再结合数据质量判断下一步。真实记录来自手机；没有真实记录时不会用模拟结果冒充你的数据。
身体重组的计划范围
7 / 14 / 28 日放在一起看
- 周体重速度
- -
- 体重变化
- -
- 平均热量
- -
- 平均蛋白质
- -
- 身体记录
- 0
- 营养记录
- 0/7
- 周体重速度
- -
- 体重变化
- -
- 平均热量
- -
- 平均蛋白质
- -
- 身体记录
- 0
- 营养记录
- 0/14
- 周体重速度
- -
- 体重变化
- -
- 平均热量
- -
- 平均蛋白质
- -
- 身体记录
- 0
- 营养记录
- 0/28
吃得怎样，结果又怎样
营养记录还不够完整，暂时不能判断执行与结果的关系。
这里只显示个人数据中的关联，不能把少量记录当成因果结论。为什么当前可信度是低可信度
查看数据质量明细
目前还没有足够的数据质量优势。
- The accepted snapshot is older than seven days.
- Only 0 body point(s) are available in the selected window.
- Nutrition coverage is 0% in the selected window.
- Activity coverage is 0%; activity context is weak.
现在最值得做的是补足真实记录
数据覆盖还不足以支持可靠调整。先继续记录，不要因为几天波动改整个计划。
查看判断依据
- 7-day primary window with 0 body point(s) and 0 nutrition day(s).
- Weekly weight pace could not be estimated.
- No calorie average is available.
- No protein average is available.
- Data-quality score is 6/100 (low confidence).
- Personal target changes require at least medium confidence.
- Missing or stale data cannot support a calorie adjustment.
恢复状态支持正常计划
当前没有明显恢复信号阻止正常计划。
查看恢复依据
- Readiness is 88/100.
- No fatigue score was included.
- No soreness score was included.
- 0 pain flag(s) are present across accepted evidence.
把这次真实复盘保存进历史
保存后可以在以后比较同一目标下的趋势和决定。只有真实且质量足够的手机快照才能保存为正式复盘。