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null, "source": "RL25", "notes": "Median of Elite\n 15 survey", "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 3, "category": "fitness", "metric": "Weekly training volume", "spec": "All modalities", "unit": "hrs/week", "current_est": "10-12", "open_target": "12-14", "pro_target": "14-16", "elite_15": "18", "elite_15_seconds": null, "source": "RL25", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 23, "category": "hyrox_race", "metric": "Total race time (Open)", "spec": "Open division\n weights", "unit": "H:MM:SS", "current_est": "1:25-1:30", "open_target": "sub-1:05:00", "pro_target": null, "elite_15": null, "elite_15_seconds": null, "source": "HYROX-DL", "notes": "Open elite = sub-1:05", "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 24, "category": "hyrox_race", "metric": "Total race time (Pro)", "spec": "Pro division; qual std\n = 1:05:00", "unit": "H:MM:SS", "current_est": null, "open_target": null, "pro_target": "1:05:00", "elite_15": "~55:17", "elite_15_seconds": null, "source": "RL25,HYROX", "notes": "2025 WC field: 53:22-56:40", "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 21, "category": "machine", "metric": "Rowing 2 km", "spec": "Concept2; damper 4-6; fresh effort", "unit": "MM:SS", "current_est": "8:00", "open_target": "7:10", "pro_target": "6:48", "elite_15": "6:37", "elite_15_seconds": null, "source": "RL25", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 22, "category": "machine", "metric": "Rowing 500 m split", "spec": "Derived from 2 km", "unit": "M:SS/500m", "current_est": "2:00", "open_target": "1:47", "pro_target": "1:42", "elite_15": "1:39", "elite_15_seconds": null, "source": "RL25", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 19, "category": "machine", "metric": "SkiErg 2 km", "spec": "Concept2; fresh effort", "unit": "MM:SS", "current_est": "8:30", "open_target": "7:30", "pro_target": "7:05", "elite_15": "6:50", "elite_15_seconds": null, "source": "RL25", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 20, "category": "machine", "metric": "SkiErg 500 m split", "spec": "Derived from 2 km", "unit": "M:SS/500m", "current_est": "2:07", "open_target": "1:52", "pro_target": "1:46", "elite_15": "1:42", "elite_15_seconds": null, "source": "RL25", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 8, "category": "running_hyrox", "metric": "Avg km pace (race)", "spec": "Under fatigue, all 8\n km", "unit": "M:SS/km", "current_est": "5:45", "open_target": "4:40", "pro_target": "4:15", "elite_15": "3:51", "elite_15_seconds": null, "source": "RL22", "notes": "RL22\n data ~58:50 total; current elite ~3:45/km", "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 10, "category": "running_hyrox", "metric": "Km 1 split", "spec": "First run, no prior station\n load", "unit": "MM:SS", "current_est": "4:30", "open_target": "3:55", "pro_target": "3:40", "elite_15": "3:24", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 11, "category": "running_hyrox", "metric": "Km 8 split", "spec": "Final run, most fatigued", "unit": "MM:SS", "current_est": "6:30", "open_target": "4:45", "pro_target": "4:20", "elite_15": "4:15", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 12, "category": "running_hyrox", "metric": "Roxzone time (total)", "spec": "8 transitions; ~800\n m", "unit": "MM:SS", "current_est": "7:00", "open_target": "4:30", "pro_target": "3:30", "elite_15": "2:54", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 9, "category": "running_hyrox", "metric": "Total run time (8 km)", "spec": "Sum of all 8 x 1 km\n splits", "unit": "MM:SS", "current_est": "46:00", "open_target": "37:20", "pro_target": "34:00", "elite_15": "30:46", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 5, "category": "running_road", "metric": "10 km", "spec": "Fresh, road", "unit": "MM:SS", "current_est": "44:00", "open_target": "39:00", "pro_target": "35:00", "elite_15": "33:30", "elite_15_seconds": null, "source": "RL25", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 4, "category": "running_road", "metric": "5 km", "spec": "Fresh, road or track", "unit": "MM:SS", "current_est": "21:30", "open_target": "19:00", "pro_target": "17:00", "elite_15": "16:00", "elite_15_seconds": null, "source": "RL25", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 6, "category": "running_road", "metric": "Half marathon", "spec": "Fresh, road", "unit": "H:MM:SS", "current_est": "1:35:00", "open_target": "1:22:00", "pro_target": "1:18:00", "elite_15": "1:15:00", "elite_15_seconds": null, "source": "RL25", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 7, "category": "running_road", "metric": "Marathon", "spec": "Fresh, road", "unit": "H:MM:SS", "current_est": null, "open_target": "3:15:00", "pro_target": "2:53:00", "elite_15": "2:45:00", "elite_15_seconds": null, "source": "RL25", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 28, "category": "station_open", "metric": "Burpee broad jump 80 m", "spec": "Bodyweight; all\n divisions same", "unit": "MM:SS", "current_est": "5:00", "open_target": "2:50", "pro_target": "2:40", "elite_15": "2:21", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 30, "category": "station_open", "metric": "Farmer carry 200 m", "spec": "2x24 kg kettlebells;\n zigzag", "unit": "MM:SS", "current_est": "2:30", "open_target": "1:45", "pro_target": null, "elite_15": null, "elite_15_seconds": null, "source": "Est.", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 29, "category": "station_open", "metric": "Row 1000 m", "spec": "Concept2; all divisions same", "unit": "MM:SS", "current_est": "4:45", "open_target": "4:10", "pro_target": "4:05", "elite_15": "3:58", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 31, "category": "station_open", "metric": "Sandbag lunges 100 m", "spec": "20 kg sandbag; 100 m\n walking lunges", "unit": "MM:SS", "current_est": "5:00", "open_target": "3:30", "pro_target": null, "elite_15": null, "elite_15_seconds": null, "source": "Est.", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 25, "category": "station_open", "metric": "SkiErg 1000 m", "spec": "1000 m; all divisions same", "unit": "MM:SS", "current_est": "4:30", "open_target": "3:55", "pro_target": "3:50", "elite_15": "3:47", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 27, "category": "station_open", "metric": "Sled pull 50 m", "spec": "103 kg total; hand-over-hand\n rope", "unit": "MM:SS", "current_est": "5:00", "open_target": "3:45", "pro_target": null, "elite_15": null, "elite_15_seconds": null, "source": "Est.", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 26, "category": "station_open", "metric": "Sled push 50 m", "spec": "152 kg total incl. sled;\n Open men", "unit": "MM:SS", "current_est": "3:00", "open_target": "2:20", "pro_target": null, "elite_15": null, "elite_15_seconds": null, "source": "Est.", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 32, "category": "station_open", "metric": "Wall balls 100 reps", "spec": "6 kg ball; 10 ft\n target; Open men", "unit": "MM:SS", "current_est": "6:00", "open_target": "4:10", "pro_target": null, "elite_15": null, "elite_15_seconds": null, "source": "Est.", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 33, "category": "station_open", "metric": "Wall balls unbroken (skill)", "spec": "Max unbroken in\n training; 6 kg", "unit": "reps", "current_est": "40-60", "open_target": "100", "pro_target": "100", "elite_15": "100", "elite_15_seconds": null, "source": "Est.", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 37, "category": "station_pro", "metric": "Burpee broad jump 80 m", "spec": "Bodyweight; same as\n Open", "unit": "MM:SS", "current_est": null, "open_target": null, "pro_target": "2:40", "elite_15": "2:21", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 39, "category": "station_pro", "metric": "Farmer carry 200 m", "spec": "2x32 kg kettlebells; Pro\n men", "unit": "MM:SS", "current_est": null, "open_target": null, "pro_target": "1:55", "elite_15": "1:37", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 38, "category": "station_pro", "metric": "Row 1000 m", "spec": "Concept2; same as Open", "unit": "MM:SS", "current_est": null, "open_target": null, "pro_target": "4:05", "elite_15": "3:58", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 40, "category": "station_pro", "metric": "Sandbag lunges 100 m", "spec": "30 kg sandbag; Pro\n men", "unit": "MM:SS", "current_est": null, "open_target": null, "pro_target": "3:30", "elite_15": "3:03", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 34, "category": "station_pro", "metric": "SkiErg 1000 m", "spec": "1000 m; same as Open", "unit": "MM:SS", "current_est": null, "open_target": null, "pro_target": "3:50", "elite_15": "3:47", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 36, "category": "station_pro", "metric": "Sled pull 50 m", "spec": "153 kg total; Pro men", "unit": "MM:SS", "current_est": null, "open_target": null, "pro_target": "3:45", "elite_15": "3:14", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 35, "category": "station_pro", "metric": "Sled push 50 m", "spec": "202 kg total incl. sled; Pro\n men", "unit": "MM:SS", "current_est": null, "open_target": null, "pro_target": "3:15", "elite_15": "2:45", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 41, "category": "station_pro", "metric": "Wall balls 100 reps", "spec": "9 kg ball; 10 ft target;\n Pro men", "unit": "MM:SS", "current_est": null, "open_target": null, "pro_target": "4:45", "elite_15": "4:25", "elite_15_seconds": null, "source": "RL22", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 13, "category": "strength", "metric": "Back squat 1RM", "spec": "Barbell; Epley from 3RM survey", "unit": "kg", "current_est": "144.2", "open_target": "125", "pro_target": "135", "elite_15": "145", "elite_15_seconds": null, "source": "RL25", "notes": "Survey: 3RM 132 kg \u2192\n 1RM ~145 kg", "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 16, "category": "strength", "metric": "Bench press 1RM", "spec": "Flat barbell; Epley from 3RM\n survey", "unit": "kg", "current_est": "122.9", "open_target": "98", "pro_target": "107", "elite_15": "114", "elite_15_seconds": null, "source": "RL25", "notes": "Survey: 3RM\n 104 kg \u2192 1RM ~114 kg", "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 14, "category": "strength", "metric": "Deadlift 1RM", "spec": "Conventional; Epley from 3RM\n survey", "unit": "kg", "current_est": "180.1", "open_target": "140", "pro_target": "150", "elite_15": "160", "elite_15_seconds": null, "source": "RL25", "notes": "Survey: 3RM\n 165 kg \u2192 1RM ~181 kg", "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 15, "category": "strength", "metric": "Military press 1RM", "spec": "Strict barbell; Epley from\n 3RM survey", "unit": "kg", "current_est": "77.6", "open_target": "67", "pro_target": "72", "elite_15": "77", "elite_15_seconds": null, "source": "RL25", "notes": "Survey: 3RM\n 70 kg \u2192 1RM ~77 kg", "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" }, { "id": 17, "category": "strength", "metric": "Weighted pull-up 1RM", "spec": "Added weight via belt; not\n in survey", "unit": "kg added", "current_est": "55.6", "open_target": "30", "pro_target": "40", "elite_15": "50", "elite_15_seconds": null, "source": "Est.", "notes": null, "confirmed": false, "created_at": "2026-07-06T21:54:19.903599+00:00", "updated_at": "2026-07-06T21:54:19.903599+00:00" } ], "weekly_volume": [ { "week_start": "2026-07-05", "week_number": 1, "label": "7/6", "km": 16.18 }, { "week_start": "2026-07-12", "week_number": 2, "label": "7/13", "km": 35.28 }, { "week_start": "2026-07-19", "week_number": 3, "label": "7/20", "km": 4.33 }, { "week_start": "2026-07-26", "week_number": 4, "label": "7/27", "km": 14.68 }, { "week_start": "2026-08-02", "week_number": 5, "label": "8/3", "km": 25.9 }, { "week_start": "2026-08-09", "week_number": 6, "label": "8/10", "km": 18.79 }, { "week_start": "2026-08-16", "week_number": 7, "label": "8/17", "km": 29.91 }, { "week_start": "2026-08-23", "week_number": 8, "label": "8/24", "km": 12.41 }, { "week_start": "2026-08-30", "week_number": 9, "label": "8/31", "km": 0 }, { "week_start": "2026-09-06", "week_number": 10, "label": "9/7", "km": 0 }, { "week_start": "2026-09-13", "week_number": 11, "label": "9/14", "km": 0 }, { "week_start": "2026-09-20", "week_number": 12, "label": "9/21", "km": 0 }, { "week_start": "2026-09-27", "week_number": 13, "label": "9/28", "km": 4.46 }, { "week_start": "2026-10-04", "week_number": 14, "label": "10/5", "km": 5.01 }, { "week_start": "2026-10-11", "week_number": 15, "label": "10/12", "km": 0.28 } ], "vo2max_trend": [ { "date": "2026-07-06", "value": 55.0 }, { "date": "2026-07-08", "value": 55.0 }, { "date": "2026-07-11", "value": 55.0 }, { "date": "2026-07-12", "value": 55.0 }, { "date": "2026-07-13", "value": 55.0 }, { "date": "2026-07-17", "value": 55.0 }, { "date": "2026-07-21", "value": 55.0 }, { "date": "2026-07-22", "value": 55.0 }, { "date": "2026-07-28", "value": 54.0 }, { "date": "2026-07-29", "value": 54.0 }, { "date": "2026-08-04", "value": 55.0 }, { "date": "2026-08-05", "value": 56.0 }, { "date": "2026-08-08", "value": 56.0 }, { "date": "2026-08-09", "value": 56.0 }, { "date": "2026-08-10", "value": 56.0 }, { "date": "2026-08-16", "value": 56.0 }, { "date": "2026-08-18", "value": 56.0 }, { "date": "2026-08-21", "value": 56.0 }, { "date": "2026-08-23", "value": 56.0 }, { "date": "2026-10-01", "value": 55.0 }, { "date": "2026-10-06", "value": 56.0 } ], "perf_vdot": [ { "date": "2026-07-13", "vdot": 41.2, "type": "tempo", "distance_km": 5.1, "pace": "4:42/km" }, { "date": "2026-07-22", "vdot": 36.7, "type": "intervals", "distance_km": 2.8, "pace": "5:01/km" }, { "date": "2026-08-10", "vdot": 39.7, "type": "tempo", "distance_km": 3.7, "pace": "4:46/km" }, { "date": "2026-08-16", "vdot": 39.7, "type": "zone2", "distance_km": 4.0, "pace": "4:48/km" }, { "date": "2026-08-18", "vdot": 44.7, "type": "tempo", "distance_km": 6.7, "pace": "4:27/km" } ], "goals": [ { "id": "bb714983-07b3-4bfc-8f90-e210cc423d0a", "metric": "Half marathon finish time", "target_value": "sub-1:25:00", "deadline": "2026-10-18", "notes": "Toronto half marathon. Target pace 4:02/km.", "status": "active" }, { "id": "10c60cd4-4491-4328-b233-dad3878ea9b9", "metric": "VO2max", "target_value": "65+", "deadline": "2027-07-06", "notes": "Year 1 foundation goal. Current est. 56.", "status": "active" }, { "id": "d2da2375-86d0-469f-8290-869dc7612df4", "metric": "HYROX Open race time", "target_value": "sub-1:05:00", "deadline": "2026-12-19", "notes": "Vancouver HYROX Open (Men's Open). 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