One plan per pillar
A real plan for each part of you.
Guide builds a genuine plan for every pillar, not a checklist. Each one is shaped for how that part of you actually works.
- Body: a periodized training program that runs in blocks, with progression behind it
- Fuel: a dietitian-grade nutrition plan you can read as macros or as hand portions
- Mind: a mental-capacity program that builds focus, resilience and recovery
- Skin: a routine paced by what your barrier can actually tolerate
- Protocol: your logged regimen, tracked and timed, never dosed for you
- Each is built in its own guide, and a Guide hub gathers them, with what is coming up and what you have completed
Three things worth your attention. Everything else is quiet.
It moves with the day you are having.
A rough or crashed week eases the plan and holds the phase. A clear week lets it build. You never pick a mode, it is already set.
- A hard stretch softens the load instead of pushing you into a wall
- The phase holds through a bad week rather than resetting
- A clear run of days lets the plan progress
- No mode to choose: Guide reads where you are and sets it
Yours to steer
Adjust it in words. It rebuilds only when you say so.
Guide adapts on its own, but you are never locked out of it. Tell TIDES AI what to change and it refines the plan, and when your life has shifted enough to warrant a rebuild, it asks first.
- Refine with TIDES AI: say what to change, and the plan updates around it
- Swap a focus, move your training days, or dial the whole thing up or down
- A refresh banner appears when your goals or routine have moved on
- A rebuild is always opt-in: Guide offers, and never rewrites your plan silently
Your goal shifted toward strength three weeks ago. Rebuild the plan around it?
Your day laid out as a route.
Not a to-do list to grind through, a route with an order to it, that reroutes the moment your day changes.
- The next thing is always clear, the rest waits its turn
- A missed session reroutes the path instead of stacking guilt
- Timing is suggested from your own rhythm, or a general default until it knows you
- Follow it end to end, or take the single next step
Adapts as your day does. A lighter day reroutes the path.
Built from what TIDES already knows.
The plan is shaped by your Tide Score, your recovery and Signal's reasoning. It is drawn from what TIDES has gathered about you, not something you assemble yourself.
The day ahead
Tomorrow, before it arrives.
Guide looks forward too: a projected Wave, one honest outlook, a plan laid into your real day, and the receipts of everything Signal has done for you.
Tomorrow's Wave
A projected score and Wave for the day ahead.
- Read from tonight and where your week is heading
- Drawn dashed, so a forecast never poses as a fact
- Honest when there is not enough of you yet to be sure
A forecast, drawn dashed. It stays honest when there is not enough of you yet to be sure.
Outlook
One forward view, stitching tonight, tomorrow and this week.
- Tonight, tomorrow and the week read as a single arc
- What to protect now, and what it sets up next
- The through line, not four separate screens
One forward view, stitched from tonight, tomorrow and the shape of your week.
Day Planner
Your plannable events, laid into the real gaps around your calendar.
- It reads your calendar and finds the openings
- Movement, meals and wind-down slot into the space you have
- It proposes: nothing is written to your day until you apply
Plannable events dropped into the real gaps around your calendar. Nothing is written until you apply.
Updates
An inbox for Signal's receipts, learned rules, reminders and milestones.
- Every adjustment Signal made, with the reason it made it
- The rules it has learned about you, to keep or dismiss
- Reminders for the day, and the milestones you reach
Your HRV was down, so I softened the load.
You hit your targets on days you eat early. Keep this?
Part of tonight’s wind-down.
A full month, every week held.
Signal’s receipts, the rules it has learned, your reminders and milestones, in one place.
Understanding, turned into next steps.
Guide is where Signal's reasoning becomes something you can actually follow.