notaroutine

Session builder

Pick how long you have and which blocks you want. It draws the movements, fits them to the time, avoids what you did recently, and tells you when what you’ve asked for doesn’t fit.

N=1, not medical advice. This builds sessions from one person’s rotation menu. It knows nothing about you — set the constraints yourself, and stop if something hurts.

It draws from the movement library — 225 movements, what each one needs, and the load it starts you at.

From Whoop, or wherever you track it. Leave anything blank.

How this works

Recovery alone is enough to change the session. Values stay in this browser and are remembered, so most mornings you’re editing one or two.

Get these from your tracker — Whoop, Oura, Garmin…

Copy the prompt, paste it to your tracker’s assistant, then paste what it replies back here. It asks for today’s numbers and your 30-day averages, so the session can tell an ordinary day from a bad one for you specifically.

60 min · full gym · mobility, strength, core close

How long

What you’ve got

Blocks

Any combination. Order is fixed: mobility, cardio, strength, core, finisher.

 

How demand and minutes work

Each block asks for a level of demand and a number of minutes. Demand is a preference read off the movement itself, not a filter: at Hard the block draws the movements that cost you something, and where the pool hasn’t got them it settles for Working rather than coming back empty. Readiness outranks it — a red band caps every block at Light and says so.

The minutes start as shares of the session length, so they scale when you change it, and they have floors: mobility 8, strength 15, cardio 10, core 4, finisher 4. Mobility’s floor is 8 rather than 6 because end-range work needs time under tension — 6 only ever worked when the drills were passive. You can’t allocate more than the session has.

0min

Which areas. Leave all off and it picks for you.

0min

Conversational pace throughout — you should be able to speak in full sentences. Bike, rower, incline walk or easy run. Needs at least 20 min.

0min

Focus — combine them if you want.

How combining works

Upper + Lower alternates between the two rather than spending the session on whichever came first, so four exercises give two of each. Full body doesn’t combine: picking it clears the rest.

Format

How the order is chosen

Each slot asks for a role as well as a pattern, so a hinge slot wanting a main lift draws a deadlift and not a good morning. One main lift per session and it goes first; after it, coached movements before straightforward ones, so the skill work happens while you’re fresh. Reps come from the movement itself — a deadlift and a good morning don’t share numbers. With less equipment there may be no main lift available, and the slot takes the most substantial thing that fits rather than leaving a hole.

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0min

One movement, done properly. Its own prescription, not a race. Needs about 6 min.

Avoid

Nothing tagged with these will be drawn. The session says what it left out.

Where movements come from

Yours first, then the ones this site ships with. Community movements are unreviewed and their technique ratings are self-reported by whoever sent them.

Repeats

What that does

Movements from your last 2 completed sessions go to the back of the queue. If a slot has nothing else left, it takes the least recent instead of failing.

Everything here — sessions, history, the loads you type in — is stored in this browser and nowhere else. It is never uploaded, and nobody but you can see it. It does not follow you to another device, and clearing your site data erases it.