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Synapse OS v1.2

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Athlete profile

AI protocols matched to your recovery state. Each one lists the readiness it needs.

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Metabolic Resets

30 min · Moderate intensity · needs 60% readiness · you're at 88%

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Recommended for you

Matched to 88% readiness and your progress

Conditioning · 30 minMetabolic ResetsNeeds 60% readiness — you're at 88%Start →Strength · 30 minCore CannonNeeds 65% readiness — you're at 88%Start →Recovery · 30 minFull-Body ResetNeeds 45% readiness — you're at 88%Start →Conditioning · 25 minSprint Interval MatrixNeeds 78% readiness — you're at 88%Start →Mobility · 25 minJoint Armor FlowNeeds 50% readiness — you're at 88%Start →Conditioning · 35 minTrail ReadyNeeds 72% readiness — you're at 88%Start →
Metabolic Resets — athlete sprinting through a high-intensity interval session
Conditioning

Metabolic Resets

Needs 60% readiness — you're at 88%

Ready
~30 min · 5 blocks

Intervals calibrated to your heart-rate zones and recovery window.

VO2 maxFat oxidationWork capacity

Readiness

60%

Intensity

Moderate

Duration

30 min

Gear · Rower or bike · Kettlebell · Sled (optional)

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Core Cannon — athlete lifting a loaded barbell in a dim strength studio
Strength

Core Cannon

Needs 65% readiness — you're at 88%

Ready
~30 min · 5 blocks

Anti-rotation, anti-extension and carry work that builds a torso you can depend on under load.

Trunk stabilityPressing foundationLower-back protection

Readiness

65%

Intensity

Moderate

Duration

30 min

Gear · Kettlebell · Dumbbell · Cable station · Floor mat

Not started yet

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Full-Body Reset — athlete breathing through a calm guided recovery session
Recovery

Full-Body Reset

Needs 45% readiness — you're at 88%

Ready
~30 min · 5 blocks

A gentle movement circuit that restores circulation without adding training stress.

CirculationMuscle relaxationMental recovery

Readiness

45%

Intensity

Low

Duration

30 min

Gear · Mat · Light resistance band

Not started yet

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Sprint Interval Matrix — athlete sprinting through a high-intensity interval session
Conditioning

Sprint Interval Matrix

Needs 78% readiness — you're at 88%

Ready
~25 min · 5 blocks

Short maximal efforts with full recoveries to raise your ceiling, not your fatigue.

Anaerobic powerTop-end speedLactate clearance

Readiness

78%

Intensity

High

Duration

25 min

Gear · Track, treadmill or bike · Heart-rate strap

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Joint Armor Flow — athlete holding a deep loaded stretch on a training mat
Mobility

Joint Armor Flow

Needs 50% readiness — you're at 88%

Ready
~25 min · 5 blocks

Loaded end-range work that armors knees, hips and shoulders against hard sessions.

End-range strengthKnee and hip healthMovement confidence

Readiness

50%

Intensity

Low

Duration

25 min

Gear · Mat · Light dumbbells · Resistance band

Not started yet

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Trail Ready — athlete sprinting through a high-intensity interval session
Conditioning

Trail Ready

Needs 72% readiness — you're at 88%

Ready
~35 min · 5 blocks

Hike-specific leg endurance and downhill stability for any terrain or season.

Uphill enduranceDownhill stabilityAnkle resilience

Readiness

72%

Intensity

Moderate

Duration

35 min

Gear · Dumbbells · Step or box · Backpack (optional)

Not started yet

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Bodyweight Burner — athlete sprinting through a high-intensity interval session
Conditioning

Bodyweight Burner

Needs 55% readiness — you're at 88%

Ready
~25 min · 5 blocks

No-gear density training that packs a lot of work into a short window.

Muscular enduranceFat oxidationConvenience

Readiness

55%

Intensity

Moderate

Duration

25 min

Gear · Floor mat · Pull-up bar (optional)

Not started yet

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Neural Flow Active — athlete holding a deep loaded stretch on a training mat
Mobility

Neural Flow Active

Needs 70% readiness — you're at 88%

Ready
~40 min · 5 blocks

Movement sequences that improve proprioception and joint resilience.

Joint rangeProprioceptionInjury resilience

Readiness

70%

Intensity

Moderate

Duration

40 min

Gear · Mat · Light kettlebell · Wall space

Not started yet

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CNS Recovery — athlete breathing through a calm guided recovery session
Recovery

CNS Recovery

Needs 40% readiness — you're at 88%

Ready
~20 min · 4 blocks

Parasympathetic activation and breathwork to restore central nervous system balance.

Parasympathetic resetSleep qualityHRV rebound

Readiness

40%

Intensity

Low

Duration

20 min

Gear · Mat · Foam roller

Not started yet

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Upper Chain Power — athlete lifting a loaded barbell in a dim strength studio
Strength

Upper Chain Power

Needs 75% readiness — you're at 88%

Ready
~40 min · 6 blocks

Push-pull supersets that build pressing power without frying your shoulders.

Pressing strengthBack thicknessShoulder stability

Readiness

75%

Intensity

High

Duration

40 min

Gear · Barbell · Pull-up bar · Dumbbells · Bench

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Desk Exit Mobility — athlete holding a deep loaded stretch on a training mat
Mobility

Desk Exit Mobility

Needs 35% readiness — you're at 88%

Ready
~20 min · 5 blocks

A targeted reset for tight hips, rounded shoulders and stiff wrists after long sitting blocks.

Hip flexor lengthThoracic extensionWrist health

Readiness

35%

Intensity

Low

Duration

20 min

Gear · Mat · Door frame · Lacrosse ball

Not started yet

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Power-Endurance Hybrid — athlete sprinting through a high-intensity interval session
Conditioning

Power-Endurance Hybrid

Needs 82% readiness — you're at 88%

Ready
~40 min · 5 blocks

Combine heavy compound lifts with high-threshold finishers to train repeat power output.

Repeat powerLactate bufferingWork capacity

Readiness

82%

Intensity

High

Duration

40 min

Gear · Barbell · Kettlebell · Pull-up bar

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Hyper-Growth Leg Session — athlete lifting a loaded barbell in a dim strength studio
Strength

Hyper-Growth Leg Session

Needs 80% readiness — you're at 88%

Ready
~45 min · 6 blocks

Neural-driven compound loading for maximal lower-body hypertrophy.

Lower-body hypertrophyMax strengthTendon resilience

Readiness

80%

Intensity

High

Duration

45 min

Gear · Barbell · Squat rack · Dumbbells

Not started yet

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Sleep Reset Protocol — athlete breathing through a calm guided recovery session
Recovery

Sleep Reset Protocol

Needs 20% readiness — you're at 88%

Ready
~15 min · 4 blocks

A pre-bed downshift sequence that pulls your nervous system into sleep-ready state.

Faster sleep onsetDeep-sleep minutesMorning readiness

Readiness

20%

Intensity

Low

Duration

15 min

Gear · Mat · Dim room

Not started yet

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Posterior Chain Blitz — athlete lifting a loaded barbell in a dim strength studio
Strength

Posterior Chain Blitz

Needs 76% readiness — you're at 88%

Ready
~45 min · 5 blocks

Hamstrings, glutes and back focused pulling that balances heavy anterior work.

Posterior strengthDeadlift capacityBack health

Readiness

76%

Intensity

High

Duration

45 min

Gear · Barbell · Romanian chair · Dumbbells · Cable

Not started yet

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Morning Prime — athlete holding a deep loaded stretch on a training mat
Mobility

Morning Prime

Needs 30% readiness — you're at 88%

Ready
~12 min · 4 blocks

A short, energizing wake-up flow that primes your joints and breath for the day.

Morning stiffnessJoint lubricationMental clarity

Readiness

30%

Intensity

Low

Duration

12 min

Gear · Mat · Wall space

Not started yet

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