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By Day Open dashboard

Guided health sprint · 21 days

Build Your Cardio Base

A guided By Day sprint lasting 21 days, focused on Cardiovascular Fitness. Follow the daily plan and review relevant health movement against your baseline.

Open web dashboard Browse all sprints

Plan on the web, then follow the daily steps wherever you are.

The plan

What you will do

Progressive aerobic training increases cardiac stroke volume and parasympathetic tone, reducing resting heart rate. Interval work improves oxygen utilization. Nitrate-rich foods enhance nitric oxide production for better blood flow. Breathwork and recovery practices support HRV improvement.

Plan checkpoints

  1. Day 3

    Baseline RHR trend established; aerobic foundation building

  2. Day 7

    First noticeable RHR drop; improved recovery between sessions

  3. Day 14

    Consistent interval training; pace improving at same effort

  4. Day 21

    Measurable aerobic improvement; sustainable fitness habit

Other areas this may support

  • Recovery Optimization
  • Longevity

Access

Start where planning is easiest.

The web dashboard is the main workspace for planning sprints, reviewing progress, and managing account access.

Open web dashboard

Companion app

Take the daily plan with you.

The mobile app supports daily tasks, check-ins, offline use, widgets, and device health connections.

Get it on Google Play Coming soon App Store

The free tier lets you run one active sprint at a time and keeps daily tasks, mood check-ins, recaps, and your full sprint history across the dashboard and companion app.

Explorer adds every sprint in the catalogue plus connected health data from Apple Health, Health Connect, or Oura. Current upgrade and eligibility options are shown in your account.

Time commitment: Varies by sprint and is shown before you start

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