User Guide

What you can use now

All six phases and 36 Chinese chapters can be read and practiced, with saved self-reported progress and reflections. Each phase has a checkable output. The final chapter distinguishes cycle planning, scenario rehearsal, and actual execution. Open the app to start three-day training, save actual sets, record ordinary meals, activity, recovery, and body measurements, then review traceable trends.

Three-day targets are editable teaching examples for healthy adult beginners, not prescriptions based on individual history or capability. Actual records remain separate from targets, and accessories may be skipped. Use the shared safety boundaries for pain or unusual symptoms.

Product direction

The PRD addresses adult knowledge workers seeking physique, health, and long-term capability together. Web supports learning, Body Lab supports movement understanding, and iPhone and Apple Watch already have execution features. The complete version continues to expand.

Data and validation

• Records stay in the current browser and device. Download JSON, preview imports, and download the original recovery content. Clearing site data removes logs and local backups.
• Blank means unfilled; explicit zero remains distinct. Changing display units or time zone does not rewrite history.
• Self-checks save a goal, seven explanatory questions, a next step, and an observation period. User judgments are self-reports; logged days do not equal qualifying healthy weeks.
• Twelve Body Lab scenes teach movement; illustrative coloring does not show precise activation rates.
• Native implements training, basic records, HealthKit, Watch, compatible walking WorkoutKit, twelve movement RealityViews, and lock-screen Live Activities. Runtime and device acceptance limits are recorded separately. Native entry to complete lesson bodies still needs closure; readable Web lessons do not establish native readability.

There are no real-participant, eight-week-adherence, or fitness-outcome data in this delivery. Technical checks do not prove health improvement. More scenes, training, food, recovery, AI, and complete Chinese and English versions are proceeding through split tasks; accounts and sync need separate definition. The roadmap distinguishes implemented and planned work.