Sleep
A short wind-down and a consistent time in bed.
- Wind-down Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday · 10 min, down to 4 if the day is tight. Dim the lights and keep the same time in bed. Log the night in Metrya.
Metrya Weekly plan
A week from the minutes you have.
Pick the goals you want to track and how many minutes you can give a day. The week is built from a fixed set of rules in your browser. Nothing is sent, and there is no account. For a VO2max-linked fitness age without a lab test, see the fitness age calculator.
Goals and minutes
Choose any mix. Blocks shrink to fit the minutes, and a goal drops off when even the short version does not fit.
Runs in your browser. Nothing is stored or sent.
Monday to Sunday
Choose at least one goal. The week shows up here, and the link above updates so you can share it.
What each goal adds
Metrya HRV and stress
A few quiet minutes in the morning, logged beside sleep.
- Quiet morning Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday · 5 min, down to 3 if the day is tight. Sit or breathe quietly before coffee. Metrya can show HRV next to sleep.
Metrya Grip and hang strength
Dead hangs on the same bar, with rest between them.
- Dead hangs Monday, Wednesday, Friday · 8 min, down to 5 if the day is tight. A few hangs with rest. Same bar, same grip. Stop while you can still step down.
Hang Tracker VO2max
Harder efforts twice a week, plus an easy aerobic day.
- Harder cardio Tuesday, Thursday · 20 min, down to 8 if the day is tight. Short harder efforts with easy pace before and after. Keep the session one you can repeat.
- Easy aerobic Saturday · 25 min, down to 10 if the day is tight. A pace where you can still talk. Longevity Arc can show the longer cardio-fitness trend.
Longevity Arc Daily movement
Walking-pad time at a pace you can talk or type at.
- Walking pad Monday, Tuesday, Wednesday, Thursday, Friday · 20 min, down to 8 if the day is tight. Easy belt speed during a call or a block of email. DeskWalker logs the session.
- Easy walk Saturday, Sunday · 25 min, down to 8 if the day is tight. A longer easy walk, on the pad or outside. Log it so the week's steps stay visible.
DeskWalker Biomarkers
A weekly look at labs you already have.
- Lab notes Sunday · 12 min, down to 8 if the day is tight. Read results you already have and note one thing you will keep the same. Metrya holds the record.
Metrya General information, not medical advice. The rules are a weekly sketch, not a program from a clinician.