Vitruvian Workout Control

Live Workout Data

Ready when you are

Choose a saved plan or build one on the left.

Warmup Reps

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Working Reps

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Left Cable

Right Cable

Left Cable Load

0.0 kg

Right Cable Load

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Total Load

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Ticks

Load History

📊 Retains up to 2 hours of data.

Workout History

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Personal Records

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Body Weight

Date

Weight

Notes (optional)

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Console Log

YOUR TRAINING WEEK

Build your handball engine.

Five hours is the target. Handball, running, strength, and recovery all count.

This week’s plan

Tuesday and Thursday practice are your anchors. Keep Sunday short or move speed to Monday if Saturday strength leaves your legs heavy.

Centre-back warm-up

Use this 10–15 minute primer before practice or matches. It prepares acceleration, braking, shoulder control, and adductors without adding a fatigue session.

Show the five-step warm-up

Move · 2 min: easy jog, skips, side shuffles, and backwards running.
Brake · 3 min: single-leg balance, two controlled landings, then decelerate smoothly over 5–10 m.
Shoulders · 3 min: light band external rotations, rows or face pulls, and scapular push-ups.
Hips · 3 min: lateral lunges, easy Copenhagen-plank regressions, and glute bridges.
Build speed · 2–4 min: three progressive accelerations and a few low, controlled jumps.

How are you today?

Quick self-check, not a medical score.

Fatigue Soreness Pain / symptoms

Log handball practice

Counts toward your weekly target.

Duration (minutes) Date Start time Effort (1–10)

This week

DATA RELIABILITY

Your data sources

Activity identity stays separate from COROS FIT performance metrics.

Checking your data sources…

Vitruvian Control

Live Workout Data

Load History

Workout History

Personal Records

Body Weight

Plan ready check

Adjust this set?

Nice work.

Yo-Yo Intermittent Recovery Test

Console Log

Build your handball engine.

This week’s plan

Centre-back warm-up

How are you today?

Log handball practice

This week

Your data sources

Tracking Now

Distance Trend

Activity History

Steps & Heart Rate Trend

Daily Stats

Sleep

Personal goals & restrictions

Intervals.icu

Vitruvian Control

Live Workout Data

Load History

Workout History 📈 View Progress ⬇ Export Full History

Personal Records

Body Weight

Progress

Console Log

Build your handball engine.

This week’s plan

Centre-back warm-up

How are you today?

Log handball practice

This week

Your data sources

Tracking Now

Distance Trend

Activity History

Steps & Heart Rate Trend

Daily Stats

Sleep

Personal goals & restrictions

Intervals.icu

Workout History