Daily RX — Workout Tracker

NUTRITION & HYDRATION GUIDE

NUTRITION BASICS

Protein: 25-30% of daily calories (1.6-2.2g per kg bodyweight)
Carbohydrates: 45-55% of daily calories (primary energy source for training)
Fats: 20-30% of daily calories (minimum 0.5g per kg bodyweight)

MEAL TIMING

Eat 3-5 times per day — regular meals every 3-4 hours
Pre-workout (1-2h before): Complex carbs + moderate protein (e.g. oatmeal + eggs, rice + chicken)
Post-workout (within 30-60 min): Fast carbs + protein (e.g. protein shake + banana, rice + tuna)
Before bed: Casein protein or cottage cheese (slow-release protein for overnight recovery)

COMPETITION / EVENT PREP

1 week before: Increase carb intake slightly (carb loading), reduce fiber
Day before: High-carb, low-fat, low-fiber meals. Stay well hydrated.
Day of: Light meal 2-3 hours before. Simple carbs 30 min before (banana, energy gel).
After competition: Replenish glycogen with carbs + protein within 30 min.

💧 HYDRATION

Daily: Minimum 2-3 liters of water (more if active)
Before training: 500ml water 2 hours before
During training: 150-250ml every 15-20 minutes
After training: 500-700ml for every 0.5kg bodyweight lost during exercise
Tip: If your urine is dark yellow, you are dehydrated. Aim for pale yellow.

TOOLS

1RM Calculator

Estimate your one-rep max from a multi-rep set (Epley formula).

WEIGHT (kg)

REPS

Deload Recommendation

Warm-up Generator

Dynamic warm-up tailored to today's workout.

EQUIPMENT

Your Equipment

Select the equipment you have access to. This filters exercises in your generated plans.

SETTINGS

Language

Choose your preferred language.

YOUR DATA

Export All Data

Download all your workout data as a JSON file: plans, logs, personal records, body measurements, and profile.

Download Backup (JSON) Download Log (CSV)

INTEGRATIONS

Strava

Connect your own Strava account to sync workouts automatically. Each user connects their own Strava — your data stays private and separate.

HOW TO SET UP

1. Open strava.com/settings/api in your browser (log in to your own Strava account first!)
2. Fill in the form to create your API application:

Application Name: Daily RX (or any name you like)

Category: Training

Website: https://workout.myvedox.com

Authorization Callback Domain: workout.myvedox.com

The callback domain must be exactly workout.myvedox.com — no https://, no trailing slash
3. After creating the app, Strava shows your Client ID (a number) and Client Secret (a long code). Copy both.
4. Paste them into the fields below and tap Save & Connect Strava
5. Strava will ask you to authorize — tap Authorize and you're done!

HOW IT WORKS

✓ When you tap WORKOUT DONE, your exercise details (names, weights, sets, reps) are automatically sent to your Strava as a Weight Training activity
✓ If you use a Garmin / Apple Watch / Polar that already syncs to Strava, Daily RX will merge your exercise details into the existing activity — your heart rate, calories, and duration data from the watch are preserved, no duplicate activities
✓ You can also manually send past workouts from the HISTORY tab using the Send to Strava button
✓ Your credentials are stored securely on the server and used only to sync your workouts — your data is never shared with other users

Privacy: Each user connects their own Strava API app with their own credentials. Your Strava data is completely separate from other users. You can disconnect at any time.

Checking...

Garmin Connect

Connect your Garmin account to automatically sync sleep, HRV, stress, and Body Battery data for recovery tracking.

WHAT GETS SYNCED

💤 Sleep — duration, quality score
💓 HRV — nightly RMSSD for recovery tracking
📈 Stress — daily average stress level
⚡ Body Battery — start & end values

Privacy: Your Garmin credentials are stored on the server and used only for data sync. Sync runs on-demand or automatically every 6 hours. You can disconnect at any time.

Checking Garmin status...

RECOVERY

Fatigue Score

No data

ACWR

No data

Recommendation

Complete a workout and log recovery data to get personalized recommendations.

Acute Load (7d)

Chronic Load (28d)

Fatigue Score (30 days)

ACWR (30 days)

Sleep Hours (30 days)

RPE per Workout

Active Injuries

Resolved