A week of fueling, engineered

Training

• Heavy lower-body strength

  7:00 AM · 70 min · Hard

• Easy run

  5:00 PM · 38 min · Easy

Meals · engine targets, AI-written

• Breakfast

  Oatmeal with banana, honey, and egg whites

  964 kcal · P 30 · C 181 · F 14

• Lunch

  Grilled chicken with jasmine rice and steamed broccoli

  775 kcal · P 30 · C 113 · F 23

• Afternoon

  Turkey sandwich with sweet potato and avocado

  775 kcal · P 30 · C 113 · F 23

• Dinner

  Baked salmon with wild rice and roasted vegetables

  775 kcal · P 30 · C 113 · F 23

• Evening snack

  Rice cakes with almond butter and sliced apple

  775 kcal · P 30 · C 113 · F 23

Training

• Track intervals

  6:00 AM · 55 min · Max

• Core training

  6:55 AM · 15 min · Moderate

Meals · engine targets, AI-written

• Breakfast

  Bagel with cream cheese, smoked salmon, and tomato

  964 kcal · P 30 · C 181 · F 14

• Lunch

  Penne pasta with lean ground turkey and marinara

  775 kcal · P 30 · C 113 · F 23

• Afternoon

  White rice bowl with grilled shrimp and peppers

  775 kcal · P 30 · C 113 · F 23

• Dinner

  Lean beef sirloin with mashed potatoes and roasted asparagus

  775 kcal · P 30 · C 113 · F 23

• Evening snack

  Granola with yogurt and berries

  775 kcal · P 30 · C 113 · F 23

Training

• Walk + mobility

  7:30 AM · 40 min · Easy

Meals · engine targets, AI-written

• Breakfast

  Whole-wheat toast with peanut butter and banana

  728 kcal · P 30 · C 113 · F 18

• Lunch

  Grilled chicken salad with olive oil dressing and mixed greens

  668 kcal · P 30 · C 71 · F 30

• Afternoon

  Cottage cheese bowl with granola and peach

  668 kcal · P 30 · C 71 · F 30

• Dinner

  Baked cod with quinoa and roasted root vegetables

  668 kcal · P 30 · C 71 · F 30

• Evening snack

  Almonds with dried apricots and dark chocolate

  668 kcal · P 30 · C 71 · F 30

Training

• Upper-body hypertrophy

  7:00 AM · 60 min · Moderate

• Zone 2 run

  5:30 PM · 30 min · Easy

Meals · engine targets, AI-written

• Breakfast

  French toast with maple syrup and berries

  964 kcal · P 30 · C 181 · F 14

• Lunch

  Falafel wrap with hummus and vegetables

  775 kcal · P 30 · C 113 · F 23

• Afternoon

  Spaghetti with lean ground turkey bolognese

  775 kcal · P 30 · C 113 · F 23

• Dinner

  Grilled chicken thighs with roasted fingerling potatoes and green beans

  775 kcal · P 30 · C 113 · F 23

• Evening snack

  Pretzels with yogurt dip and berries

  775 kcal · P 30 · C 113 · F 23

Training

• HYROX simulation

  6:30 AM · 75 min · Max

Meals · engine targets, AI-written

• Breakfast

  Pancakes with blueberries and maple syrup

  946 kcal · P 30 · C 181 · F 12

• Lunch

  Chicken and vegetable stir-fry with white rice

  743 kcal · P 30 · C 113 · F 19

• Afternoon

  Tuna salad sandwich with avocado and whole-grain crackers

  743 kcal · P 30 · C 113 · F 19

• Dinner

  Baked turkey breast with sweet potato and broccoli

  743 kcal · P 30 · C 113 · F 19

• Evening snack

  Rice cakes with honey and sliced banana

  743 kcal · P 30 · C 113 · F 19

Training

• Long run

  7:00 AM · 72 min · Moderate

Meals · engine targets, AI-written

• Breakfast

  Smoothie bowl with granola, coconut, and berries

  820 kcal · P 30 · C 136 · F 18

• Lunch

  Grilled salmon salad with avocado and olive oil dressing

  719 kcal · P 30 · C 85 · F 29

• Afternoon

  Hummus plate with pita bread, olives, and vegetables

  719 kcal · P 30 · C 85 · F 29

• Dinner

  Herb-crusted chicken breast with roasted potatoes and zucchini

  719 kcal · P 30 · C 85 · F 29

• Evening snack

  Greek yogurt with walnuts and dried figs

  719 kcal · P 30 · C 85 · F 29

Training

Rest day — recovery fueling

Meals · engine targets, AI-written

• Breakfast

  Scrambled eggs with whole-wheat toast and avocado

  679 kcal · P 30 · C 79 · F 27

• Lunch

  Mediterranean chickpea salad with feta and olive oil

  679 kcal · P 30 · C 79 · F 27

• Afternoon

  Peanut butter and banana sandwich with berries

  679 kcal · P 30 · C 79 · F 27

• Dinner

  Baked white fish with quinoa pilaf and roasted Brussels sprouts

  679 kcal · P 30 · C 79 · F 27

• Evening snack

  Cottage cheese with almonds and pear

  679 kcal · P 30 · C 79 · F 27