Intelligent cardio training with adaptive programs, real-time fatigue tracking, and personalized coaching.
Download • Features • Screenshots • How It Works • Getting Started • Template Documentation
Download APK (v1.9.1) — Install directly on your Android device.
To install, enable "Install from unknown sources" in your Android settings when prompted.
Build structured periodized training programs with intelligent progression. CardioKinetic supports three progression modes:
- Power Progression — Increase power output week-over-week while maintaining session duration
- Duration Progression — Extend session length progressively while keeping power constant
- Double Progression — Independently control both power and duration each week
Programs can be fixed-length (e.g., exactly 8 weeks) or variable-length (e.g., 4-12 weeks), automatically interpolating training phases to fit your schedule.
For advanced periodization, CardioKinetic supports block-based program structures that enable sophisticated training cycles:
- Reusable Training Blocks — Define blocks like "Builder", "Intensity", or "Deload" with specific week counts and power progressions
- Block Chaining — Automatically sequence blocks (e.g., Builder → Deload → Builder) for optimal periodization
- Power Reference Modes — Calculate power relative to base, previous week, or block start for compound progressions
- Fixed Intro/Outro Weeks — Define specific first and last weeks that remain constant regardless of program length
Fine-tune your training with a daily wellness check-in that adjusts fatigue and readiness scores based on your subjective state:
- 8 Wellness Questions — Covering sleep, nutrition, stress, physical state, and motivation
- Contradiction-Weighted Adjustments — Responses that contradict predicted metrics receive larger score modifications
- Asymmetric Safety Bias — Feeling worse than expected carries greater weight than feeling better, prioritizing injury prevention
- Optional and Editable — Complete when you want, skip with no penalty, and edit previous responses anytime
The new heart of CardioKinetic's training intelligence:
- Monte Carlo Analysis — Runs 100k simulations to determine your optimal training zones
- 9-State Adaptation — Automatically identifies your status using a full 3x3 fatigue/readiness matrix (including Rested, Recovering, and Overreaching)
- Smart Session Adjustments — Intelligently modifies interval sets, rest periods, and steady-state duration based on your state
- Coach Priority — Respects manual overrides while keeping your training safe and effective
Track every session and visualize your progress with detailed analytics:
- Power Trends — See your average power output over time with planned vs. actual comparisons
- Total Work — Track cumulative training volume (kilojoules) per session
- Fatigue & Readiness Scores — Real-time physiological state estimation based on training load
- Session History — Complete log of all sessions with RPE, duration, and performance metrics
- Edit & Delete Sessions — Full control over your training history
Get a comprehensive view of your training status with the dedicated Insights page:
- Body Status Overview — Current readiness and fatigue percentages with weekly averages and trend indicators
- Personalized Recommendations — Smart insights suggesting when to push harder or take it easy
- Personal Records — Track your peak power, longest session, and most work completed
- Weekly Trends — Compare current week vs. previous week training metrics
CardioKinetic uses a scientifically-grounded Chronic Fatigue Model that goes beyond simple training load tracking:
| Compartment | Recovery | Description |
|---|---|---|
| MET (Metabolic) | ~2 days | Glycogen stores, hormonal balance, CNS fatigue — "Do I have energy to train?" |
| MSK (Musculoskeletal) | ~15 days | Muscle fiber damage, inflammation, joint stress — "Am I at injury risk?" |
Your eCP (Estimated Critical Power) and W' (W-Prime) are automatically calculated from your training history:
- eCP: The maximum power you can sustain indefinitely (your aerobic ceiling)
- W': Your finite work capacity above CP in kilojoules (your anaerobic reserve)
- Learns from both maximal efforts and moderate steady-state sessions via RPE proximity scoring
Training load is calculated using W'bal-style deficit tracking:
- Working at high power when depleted costs more than when fresh
- Non-linear integration captures the true stress of repeated high-intensity efforts
- Session style (intervals vs. steady-state) influences load calculation
Your daily check-in directly modifies the fatigue model:
- Recovery Efficiency (φ): Sleep, nutrition, and stress affect how quickly metabolic fatigue clears
- Bayesian Corrections: Reports of high soreness when the model shows fresh inject hidden structural damage
Readiness Score blends both compartments (60% MET, 40% MSK) and provides actionable training suggestions based on your current state.
- Harmonic-Weighted Decay: Readiness decay during extended rest uses a harmonic-weighted average, preventing artificial "instant recovery" after long breaks.
- Realistic Re-acclimatization: Ensures your readiness score accurately reflects the gradual return of fitness after time off.
Customizable high-intensity interval sessions with:
- Configurable work/rest ratios (1:3, 1:2, 1:1, 2:1, etc.)
- Adjustable cycle time with +5s/-5s fine-tuning
- Audio cues for interval transitions and countdowns
- Real-time power targets and RPE guidance
Zone 2 aerobic training with:
- Continuous power targets (no intervals)
- Duration-based progression
- Perfect for building aerobic base and fat oxidation
Mix and match training blocks in a single session:
- Combine warm-up (steady-state) → main set (intervals) → cooldown (steady-state)
- Each block has independent power targets and durations
- Define sessions with explicit cycles, work/rest durations per block
- Material You Theming — On Android, automatically adapts accent colors from your wallpaper
- Light & Dark Mode — System-aware or manual toggle
- Multiple Accent Colors — Choose from Lavender, Rose, Sage, Ocean, Sunset, Monochrome, or create your own
- Custom Accent Controls — Fine-tune saturation, brightness, and hue to match your style
- Monospace Numbers — Clean, readable numeric displays with Inconsolata font
- Full Backup & Restore — Export all your data (programs, sessions, settings) and import on any device
Built with Capacitor for a true native feel:
- Foreground Service — Sessions continue running when the app is in the background
- Persistent Notification — Control playback (pause/resume/end) from the notification shade
- Hardware Back Button — Proper handling with confirmation dialogs during sessions
- Reliable Audio Cues — Interval transitions and countdowns work even when screen is off
- Haptic Feedback — Tactile responses for key interactions
- PWA Support — Install from browser with offline capability
| Dashboard | Live Session | Analytics |
|---|---|---|
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| Program Editor | Session Setup | Daily Check-In |
|---|---|---|
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Choose from built-in presets or create your own program with:
- Phase definitions (Foundation, Build, Peak, Taper)
- Week-by-week configuration with power multipliers and target RPE
- Training focus per week (Volume, Density, Intensity, Recovery)
- Block-based structures for advanced periodization
Each day, optionally complete a quick wellness questionnaire:
- Answer questions about sleep, nutrition, stress, and how you feel
- Your fatigue and readiness scores adjust based on your responses
- Skip any day without penalty — the system adapts to available data
Before each workout, fine-tune:
- Session duration
- Work/rest intervals and cycle count
- Target power (percentage of your base power)
- Session style (interval, steady-state, or custom blocks)
During your session:
- Large, readable power targets and elapsed time
- Interval countdowns with audio cues
- Live work-to-rest visualization
- Harder/Easier adjustments with ±5W fine-tuning
- Pause/resume without losing progress
After each session:
- Rate your perceived exertion (RPE)
- Session is automatically saved with all metrics
- Fatigue and readiness scores update based on your training load
- View trends and plan recovery
If you define fatigue modifiers in your program:
- Training automatically adjusts when you're tired
- Power targets reduce, rest periods extend
- Coach's advice messages guide you through adjustments
- Use Suggest Modifiers to automatically generate optimal adjustments for your program
- Node.js v18 or higher
- For Android builds: Android Studio with SDK 34+
# Clone the repository
git clone https://github.com/TchelloSimis/CardioKinetic.git
cd CardioKinetic
# Install dependencies
npm install
# Run in development mode (opens in browser)
npm run dev# Build the web app
npm run build
# Sync with Capacitor
npx cap sync android
# Open in Android Studio
npx cap open androidFrom Android Studio, click Run to deploy to your device or emulator.
CardioKinetic's template system lets you create sophisticated, shareable training programs as JSON files.
| Feature | Description |
|---|---|
| Variable Length | Programs that scale from 4 to 12+ weeks with automatic interpolation |
| Block-Based Structure | Define reusable training blocks with power references and chaining |
| Percentage Positions | Define weeks at "first", "50%", "last" for flexible scaling |
| Fatigue Modifiers | Automatic adjustments based on ATL, CTL, and readiness thresholds |
| Intelligent Suggestions | Auto-generate modifiers using signal processing and Monte Carlo simulation |
| Custom Blocks | Mix steady-state and interval blocks in hybrid sessions |
| Expression Syntax | Dynamic power/duration using expressions like "power * 0.8" |
{
"name": "8-Week HIIT Accelerator",
"weekConfig": { "type": "fixed", "fixed": 8 },
"defaultSessionStyle": "interval",
"progressionMode": "power",
"weeks": [
{ "position": "first", "phaseName": "Foundation", "powerMultiplier": 0.9, "targetRPE": 6 },
{ "position": "50%", "phaseName": "Build", "powerMultiplier": 1.05, "targetRPE": 7 },
{ "position": "last", "phaseName": "Peak", "powerMultiplier": 1.15, "targetRPE": 9 }
],
"fatigueModifiers": [
{
"condition": { "fatigue": ">80", "logic": "and" },
"adjustments": { "powerMultiplier": 0.85, "message": "High fatigue - reducing intensity" }
}
]
}| Layer | Technology |
|---|---|
| UI Framework | React 19 |
| Language | TypeScript 5 |
| Styling | Tailwind CSS |
| Charts | Recharts |
| Icons | Lucide React |
| Mobile | Capacitor 6 (Android) |
| State | React Hooks + LocalStorage |
| Fonts | Inter (UI) + Inconsolata (numbers) |
| Testing | Vitest + Testing Library |
This project is licensed under the GNU General Public License v3.0.
See the LICENSE file for details.
Made for athletes who want smarter training