Afrexai Fitness Engine

Fitness & Performance Engine

Complete training, nutrition, recovery, and body composition system. From beginner to competitive athlete — periodized programming, macro tracking, injury prevention, and race preparation. Zero dependencies.

1. Athlete Profile Brief

Before any programming, build the profile:

athlete_profile:
  name: ""
  age:
  sex: # M/F
  height_cm:
  weight_kg:
  body_fat_pct: # estimate if unknown
  training_age_years: # how long they've been training consistently
  experience_level: # beginner (<1yr) | intermediate (1-3yr) | advanced (3-7yr) | elite (7+yr)
  
  goals:
    primary: # e.g., "lose 10kg fat", "run sub-3hr marathon", "bench 140kg", "complete Hyrox"
    secondary: # e.g., "improve energy", "build muscle", "injury prevention"
    timeline: # weeks/months to primary goal
    
  current_training:
    days_per_week:
    session_duration_min:
    modalities: [] # strength, running, cycling, swimming, HIIT, yoga, sports
    current_program: # if any
    
  constraints:
    injuries: [] # e.g., "left shoulder impingement", "knee meniscus tear 2023"
    equipment: # home gym, commercial gym, outdoor only, minimal
    schedule_restrictions: # e.g., "can only train mornings", "travel Tue-Thu"
    dietary: [] # vegetarian, vegan, halal, allergies, intolerances
    
  health:
    sleep_avg_hours:
    stress_level: # 1-10 (10 = extremely stressed)
    medications: [] # relevant ones only
    conditions: [] # e.g., "asthma", "type 2 diabetes", "hypertension"
    
  metrics:
    resting_hr:
    max_hr: # tested or 220-age estimate
    hr_zones: # if known
    1rm: # key lifts if applicable
      squat:
      bench:
      deadlift:
      ohp:
    run_benchmarks:
      mile:
      5k:
      10k:
      half_marathon:
      marathon:

Experience Level Auto-Detection

2. Goal-Based Program Selection

Program Decision Matrix

Periodization Models

Linear Periodization (beginners):

• Week 1-4: Hypertrophy (3×12 @ 65-70%)
• Week 5-8: Strength (4×6 @ 75-82%)
• Week 9-12: Power (5×3 @ 85-92%)
• Week 13: Deload (2×8 @ 50%)

Undulating Periodization (intermediate+):

• Monday: Heavy (5×5 @ 80-85%)
• Wednesday: Moderate (3×10 @ 70%)
• Friday: Light/Speed (4×3 @ 60% explosive)

Block Periodization (advanced):

• Block 1 (3-4 weeks): Accumulation — high volume, moderate intensity
• Block 2 (3-4 weeks): Transmutation — moderate volume, high intensity
• Block 3 (2-3 weeks): Realization — low volume, peak intensity
• Deload: 1 week between blocks

Polarized (endurance) — 80/20 rule:

• 80% of training at Zone 1-2 (easy, conversational)
• 20% at Zone 4-5 (hard intervals)
• Almost no Zone 3 ("grey zone") — it's too hard to recover from but too easy to improve

3. Training Program Templates

3A. Strength Program (Upper/Lower 4-Day)

week_template:
  monday: # Upper A — Strength Focus
    - exercise: Barbell Bench Press
      sets: 4
      reps: 5
      intensity: "80-85% 1RM"
      rest: "3 min"
    - exercise: Barbell Row
      sets: 4
      reps: 6
      intensity: "75-80%"
      rest: "2-3 min"
    - exercise: Overhead Press
      sets: 3
      reps: 8
      intensity: "70-75%"
      rest: "2 min"
    - exercise: Weighted Pull-ups
      sets: 3
      reps: 6-8
      rest: "2 min"
    - exercise: Face Pulls
      sets: 3
      reps: 15
      rest: "60s"
    - exercise: Tricep Dips
      sets: 3
      reps: 8-12
      rest: "90s"

  tuesday: # Lower A — Strength Focus
    - exercise: Back Squat
      sets: 4
      reps: 5
      intensity: "80-85%"
      rest: "3-4 min"
    - exercise: Romanian Deadlift
      sets: 3
      reps: 8
      intensity: "70-75%"
      rest: "2-3 min"
    - exercise: Bulgarian Split Squat
      sets: 3
      reps: 10/leg
      rest: "90s"
    - exercise: Leg Curl
      sets: 3
      reps: 12
      rest: "60s"
    - exercise: Calf Raises
      sets: 4
      reps: 15
      rest: "60s"
    - exercise: Ab Wheel Rollout
      sets: 3
      reps: 10
      rest: "60s"

  thursday: # Upper B — Hypertrophy Focus
    - exercise: Incline Dumbbell Press
      sets: 4
      reps: 10
      intensity: "RPE 7-8"
      rest: "2 min"
    - exercise: Cable Row
      sets: 4
      reps: 10
      rest: "90s"
    - exercise: Lateral Raises
      sets: 4
      reps: 15
      rest: "60s"
    - exercise: Chin-ups
      sets: 3
      reps: 8-12
      rest: "90s"
    - exercise: Incline Curl + Overhead Tricep Extension (superset)
      sets: 3
      reps: 12
      rest: "60s"

  friday: # Lower B — Hypertrophy Focus
    - exercise: Trap Bar Deadlift
      sets: 4
      reps: 8
      intensity: "RPE 7-8"
      rest: "3 min"
    - exercise: Front Squat
      sets: 3
      reps: 8
      rest: "2-3 min"
    - exercise: Hip Thrust
      sets: 3
      reps: 12
      rest: "90s"
    - exercise: Leg Extension + Leg Curl (superset)
      sets: 3
      reps: 12
      rest: "60s"
    - exercise: Standing Calf Raise
      sets: 4
      reps: 12
      rest: "60s"
    - exercise: Hanging Leg Raise
      sets: 3
      reps: 12
      rest: "60s"

3B. Running Program (5K → Half Marathon)

12-Week Base Building Phase:

Heart Rate Zone Training:

3C. Hyrox / Hybrid Program (16-Week)

weekly_structure:
  monday: # Strength — Upper
    focus: "Push/Pull compounds"
    duration: "60 min"
    
  tuesday: # Running — Intervals
    focus: "VO2max or tempo"
    session: "8×400m @ 5K pace, 90s rest"
    duration: "45 min"
    
  wednesday: # Hyrox Stations
    focus: "2-3 stations practiced"
    stations_rotation:
      - "SkiErg 1km + Sled Push 50m"
      - "Rowing 1km + Farmers Carry 200m"
      - "Burpee Broad Jumps 80m + Wall Balls 100"
      - "Sandbag Lunges 200m + Sled Pull 50m"
    duration: "45-60 min"
    
  thursday: # Strength — Lower
    focus: "Squat/Hinge + single leg"
    duration: "60 min"
    
  friday: # Running — Easy + Strides
    focus: "Zone 2 easy + 6×100m strides"
    duration: "40-50 min"
    
  saturday: # Long Session — Hyrox Simulation
    focus: "Partial or full simulation"
    session: "4 stations with 1km runs between"
    duration: "60-90 min"
    
  sunday: # Recovery
    focus: "Active recovery or complete rest"
    options: "Walk, swim, yoga, mobility"

4. Progressive Overload Rules

Strength Progression

Double Progression Protocol:

1. Set a rep range (e.g., 3×8-12)
2. Start at bottom of range with challenging weight
3. Add 1 rep per session until top of range on all sets
4. Increase weight by 2.5-5kg, drop back to bottom of range
5. Repeat

When Progress Stalls (>2 weeks no improvement):

1. Check recovery first (sleep, nutrition, stress)
2. Deload for 1 week (50% volume)
3. Change rep scheme (switch from 5×5 to 3×8)
4. Swap exercise variation (flat bench → incline)
5. If still stalled after 4 weeks: change program

Endurance Progression

• 10% Rule: Increase weekly volume by no more than 10%
• 3-week build, 1-week back-off cycle
• Never increase intensity AND volume in the same week
• Add a new run day only after current days feel sustainable for 3+ weeks

5. Nutrition Framework

Calorie Targets

Step 1 — BMR (Mifflin-St Jeor):

• Male: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5
• Female: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161

Step 2 — TDEE (Activity Multiplier):

Step 3 — Goal Adjustment:

Macronutrient Targets

Protein Rules:

• Spread across 3-5 meals (30-50g per meal for muscle protein synthesis)
• Within 2 hours post-training (protein + carbs)
• Before bed: slow protein (casein, Greek yogurt) if optimizing
• Minimum per meal: 0.4g/kg bodyweight

Carb Timing for Performance:

• Pre-workout (1-2h before): 1-2g/kg — oats, rice, banana
• Intra-workout (>90 min sessions): 30-60g/hr — sports drink, gels
• Post-workout (within 1h): 1-1.5g/kg — rice, potato, fruit
• Rest of day: distribute evenly

Meal Planning Template

meal_plan:
  meal_1_breakfast:
    time: "07:00"
    example: "3 eggs + 2 toast + avocado + fruit"
    protein_g: 25
    carbs_g: 45
    fat_g: 20
    calories: 460

  meal_2_lunch:
    time: "12:00"
    example: "Chicken breast 200g + rice 150g (dry) + vegetables + olive oil"
    protein_g: 50
    carbs_g: 55
    fat_g: 15
    calories: 555

  meal_3_pre_workout:
    time: "15:30"
    example: "Greek yogurt 200g + banana + honey + oats 40g"
    protein_g: 25
    carbs_g: 60
    fat_g: 5
    calories: 385

  meal_4_post_workout:
    time: "18:30"
    example: "Salmon 200g + sweet potato 250g + broccoli"
    protein_g: 45
    carbs_g: 50
    fat_g: 18
    calories: 540

  meal_5_evening:
    time: "21:00"
    example: "Casein shake + peanut butter + berries"
    protein_g: 35
    carbs_g: 15
    fat_g: 12
    calories: 310

  daily_totals:
    protein_g: 180
    carbs_g: 225
    fat_g: 70
    calories: 2250

Supplement Stack (Evidence-Based Only)

Skip these (weak/no evidence for healthy people): BCAAs (if eating enough protein), testosterone boosters, fat burners, glutamine.

6. Recovery & Sleep

Recovery Priority Stack

Sleep Optimization Checklist

• Consistent bed/wake time (±30 min, even weekends)
• Room temperature 16-19°C
• Complete darkness (blackout curtains/eye mask)
• No screens 30-60 min before bed (or use blue light filter)
• No caffeine after 2 PM (or 8-10 hours before bed)
• No alcohol within 3 hours of bed (disrupts deep sleep)
• Last meal 2-3 hours before bed
• Magnesium before bed (glycinate or threonate)
• Morning sunlight within 30 min of waking (circadian anchor)
• Wind-down routine: reading, stretching, breathing exercises

Deload Protocol

When to deload (any 2 of these):

• Performance declining for 2+ weeks
• Persistent fatigue, poor sleep, irritability
• Joint/tendon soreness that doesn't resolve with rest
• Motivation dropping significantly
• After 4-6 weeks of hard training (planned)

How to deload (pick one):

• Volume deload: Same weight, 50% fewer sets
• Intensity deload: Same sets/reps, 60% of normal weight
• Active recovery week: Replace training with walking, swimming, yoga
• Duration: 5-7 days

Overtraining Warning Signs

7. Injury Prevention & Management

Pre-Workout Warm-Up (10 min)

1. General (3 min): Light cardio — rowing, cycling, or brisk walk
2. Dynamic stretching (3 min):
   - Leg swings (10/side)
   - Hip circles (10/side)
   - Arm circles (10 each direction)
   - Inchworms (5)
   - World's greatest stretch (5/side)
3. Activation (2 min):
   - Band pull-aparts (15)
   - Glute bridges (15)
   - Dead bugs (10/side)
4. Movement prep (2 min):
   - Empty bar/light weight sets of first exercise
   - Ramp up: 50% × 5, 70% × 3, 85% × 1

Common Injury Decision Tree

Pain during exercise?
├── Sharp/acute pain → STOP immediately → RICE → See physio if persists >3 days
├── Dull ache that warms up → Modify (reduce weight 20%, avoid end-range) → Monitor
├── Pain only after → Usually DOMS or inflammation → Ice, mobility, reduce volume
└── Chronic nagging pain (>2 weeks) → See physio → Don't train through it

Joint vs Muscle pain?
├── Joint: More concerning — reduce load, check form, see professional
└── Muscle: Usually recoverable — DOMS peaks at 24-72h, persistent = potential strain

Movement Substitution Table

8. Body Composition Tracking

Measurement Protocol

Weekly (same conditions every time):

• Weight: Morning, after bathroom, before food/water, same scale
• Take average of 7 daily weigh-ins — single days mean nothing

Bi-weekly:

• Waist circumference (at navel, relaxed)
• Hip circumference (widest point)
• Optional: chest, arms, thighs

Monthly:

• Progress photos (front, side, back — same lighting, same time)
• Strength benchmarks (test or estimate 1RM)
• Endurance benchmarks (time trial or test set)

Interpreting Progress

Rate of Weight Change (Healthy Ranges)

9. Training Log & Tracking

Session Log Template

session:
  date: "YYYY-MM-DD"
  type: # strength | cardio | hybrid | recovery
  duration_min:
  sleep_hours_last_night:
  energy_level: # 1-10
  
  exercises:
    - name: ""
      sets:
        - { reps: , weight_kg: , rpe: }
        - { reps: , weight_kg: , rpe: }
      notes: ""
      
  cardio:
    type: # run | bike | row | swim
    duration_min:
    distance_km:
    avg_hr:
    avg_pace:
    zone_distribution: # e.g., "80% Z2, 20% Z4"
    
  post_session:
    overall_rating: # 1-10
    what_went_well: ""
    what_to_improve: ""
    pain_or_discomfort: ""

Weekly Review Questions

1. Did I hit all planned sessions? If not, why?
2. Did any lifts progress (weight or reps)?
3. Was my energy consistently good? (If not → check sleep, nutrition, stress)
4. Any pain or discomfort developing?
5. Am I recovering between sessions?
6. Bodyweight trend this week? (7-day average vs last week)
7. Am I enjoying training? (Burnout check)

Monthly Review

monthly_review:
  month: "YYYY-MM"
  sessions_completed: # / planned
  adherence_pct:
  
  strength_progress:
    squat: { start: , end: , change: }
    bench: { start: , end: , change: }
    deadlift: { start: , end: , change: }
    
  body_comp:
    weight_start:
    weight_end:
    waist_start:
    waist_end:
    
  endurance:
    weekly_km_avg:
    best_5k:
    best_10k:
    
  energy_avg: # 1-10
  sleep_avg:
  
  wins: []
  lessons: []
  next_month_focus: ""

10. RPE & Autoregulation

RPE (Rate of Perceived Exertion) Scale

RPE Targets by Training Phase:

• Hypertrophy: RPE 7-8.5 (2-3 RIR)
• Strength: RPE 8-9.5 (0-2 RIR)
• Peaking: RPE 9-10
• Deload: RPE 5-6

Daily Readiness Check

Before training, assess (30 seconds):

2+ Reds = rest day or active recovery. Don't fight your body.

11. Race & Competition Prep

Taper Protocol (Endurance)

Race Day Checklist

• Nutrition: Nothing new on race day — practice in training
• Last big meal: night before (carb-heavy, low fiber)
• Race morning: 2-3h before start, familiar meal (toast + banana + coffee)
• Hydration: Sip water morning, don't overdrink
• Warm-up: 10-15 min easy jog + 4×100m strides
• Pacing: Start conservative, negative split if possible
• Fueling (>60 min): 30-60g carbs/hour from gels/drink

Strength Competition Prep (Powerlifting)

Attempt Selection:

• Opener: Something you can triple any day (90-92%)
• Second: Goal PR or comfortable single (95-97%)
• Third: Stretch PR (100-103%)

12. Special Populations & Adaptations

Training Over 40

• Warm-ups take longer — add 5-10 min
• Recovery takes longer — space hard sessions 48-72h
• Joint health priority — more machine work, less maximal lifting
• Focus: strength maintenance, mobility, cardiovascular health
• Deload more frequently (every 3 weeks instead of 4-6)

Training While Traveling

• Hotel room workout (no equipment):
  • Push-ups (4×max), Pike push-ups (3×10), Bulgarian split squats (3×12/leg)
  • Single-leg RDL (3×10/leg), Plank (3×45s), Burpees (3×10)
• Minimal equipment (bands):
  • Add banded rows, banded squats, banded face pulls
• Priority order: Sleep > nutrition > some exercise > perfect exercise

Female-Specific Considerations

• Menstrual cycle training:
  • Follicular phase (day 1-14): Higher tolerance for volume and intensity
  • Ovulation (day 14): Peak strength potential
  • Luteal phase (day 15-28): May need to reduce intensity, increase rest
  • Menstruation (day 1-5): Train by feel — some women perform fine, others need lighter days
• Iron: Monitor if heavy periods — supplement if ferritin <30
• Calorie floor: Never go below 1200 kcal — hormonal disruption risk

13. Habit Building & Consistency

The 2-Minute Rule

If motivation is zero, commit to just 2 minutes of the workout. Once you start, you'll usually continue. If you genuinely stop after 2 minutes — that's fine, you maintained the habit.

Minimum Effective Dose

When life gets chaotic, don't skip — scale down:

Streak Protection

• Never miss twice in a row — one skip is rest, two is a pattern
• Anchor to existing habit — gym bag by the door, workout clothes laid out
• Remove friction — gym close to home/work, meals prepped, plan written

14. Common Mistakes

15. Natural Language Commands

Use conversational requests:

16. Quick Reference Cards

The Big 5 Lifts — Cue Cheat Sheet

Built by AfrexAI — the AI-native consultancy. This is what we automate for businesses across 10 industries.