MOCEAN
J

Good morning, Josh.

Movement leads this cycle
Cycle 1 · Wk 4
Mon, Jun 29
Steadyreadiness · gathering

Your aerobic base and strength are the focus this cycle. Your nervous-system signals are in a good place to train — start with the strength session.

RestoreSteadyPush
Today · your signals right now
Recovery
42ms HRV
Steady
Sleep
74/100
Gathering
Resting HR
58bpm
Steady
Your nightly reads — still gathering a stable picture.
Morning check-in · how last night landed
What you feel, paired with what we measured while you slept.
Sleep↔ sleep quality & regularity
Rested↔ nightly HRV · recovery
Energy↔ resting HR · readiness
🌙Evening check-in · how the day wentoptional›
The day's load — it shows up in tonight's recovery.
Stress↔ tonight's HRV
Body↔ training load · recovery cost
Today · tap a lane to open it
🫁Mind2 today›
last downshift · HRV gathering — your first reads are building
Light-Sound Relaxation
12 min · guided · we measure HRV
›
Guided Downshift
8 min · breath-paced
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🧩MovePriority›
Adaptive Resistance
45 min · strength, technique-first
Your strength and aerobic base are this cycle's focus — this is the lead.
Conditioning · EWOT
30 min · aerobic base
›
Red-Light Recovery
20 min · after training
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Compression Recovery
20 min · circulation
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🍳Nourish›
Behavioural this cycle — protein at every meal, veg-forward, mostly whole foods. No counting required.
🌙Recover›
Behavioural — a steadier sleep/wake time and morning light. Your sleep regularity is the lever here.
MOCEAN
Your week
MON
🏋️
TUE
🚴
WED
🚴
THU
🏋️
FRI
🚴
SAT
🚴
SUN
🌙

Your plan isn't auto-scaled to daily readiness yet — that turns on once your wearable stream is established.

Your history — how it's trending.Not just where you are — which way each signal is moving over time, and how your trajectory tracks against your age curve.
Your signals by system · vs your age curve
Each system on its own — what we measured (solid), and where you report it, what you felt (dashed, sage bar). When they move together, the signal is trustworthy; when they split, it's worth a look. Most anchors set their baseline now; earned change shows at your Week-12 re-scan.
Heart & Lungs· cardiopulmonary›
Aerobic fitness · VO₂max29.0Focus
re-scan Wk 12
Aerobic threshold28.2Good
re-scan Wk 12
HR recovery · 1 min39Good
re-scan Wk 12
Resting HR58bpmGood
re-scan Wk 12
Arterial stiffness · PWVComing · Mobil-O-Graph
Lung function · FEV1/FVCComing · spirometry
Strength & Body· neuromuscular›
Grip strength—Re-measure
not captured yet
Single-leg balance22sGood
re-scan Wk 12
Felt · Body eve→nightSore
Body composition · history
Skeletal muscle mass47.6lbBaseline
− 3.9 lb
Weight135.3lbSteady
− 2.7 lb
Phase angle6.1°Good
+ 0.2
Muscle mass — your team is watching this trend; this cycle leads with strength, which protects it either way (fat is also moving — see Metabolic). Shown in the context of strength and health, against your age — not a weight target.
Metabolic· metabolic›
ApoB104Monitor · team
re-scan Wk 12
HbA1c5.4Good
re-scan Wk 12
Resting metabolic rate—Re-measure
not captured yet
Body composition · fat
Body fat35.0%Baseline
− 2.5%
Visceral fat area72cm²Baseline
− 9 cm²
Glucose · dailyComing · CGM
Inflammation· inflammatory›
hs-CRP0.8Good
re-scan Wk 12
Liver stiffness3.8Good
re-scan Wk 12
Liver fat · CAP347Focus
re-scan Wk 12
Stress & Recovery· autonomic›
Recovery · nightly HRV42msSteady
re-scan Wk 12
You felt · RestedRefreshed
You felt · EnergySteady
Felt · Stress eve→nightTense
HRV · RMSSD · clinic30.3Good
re-scan Wk 12
Coherence31.2Good
re-scan Wk 12
HF power97.5Good
re-scan Wk 12
Sleep· circadian›
Sleep regularity74/100Gathering
re-scan Wk 12
You felt · SleepGreat
Sleep efficiency88%Good
steady
Brain state· cortical›
Awake EEG · nervous-system state, not "cognition" · conditional pending Stage-0.
Focus index · theta/beta2.1Steady
re-scan Wk 12
Relaxation · alpha power—Re-measure
baseline set
Checkpoints
Baseline
done
Week 4
you're here
Re-scan
~Wk 12
On your team's radar
🩺
ApoB · being reviewed
Lipid management sits with your clinician — nothing to manage here.
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MOCEAN
Your read today
You've got a strong, calm autonomic base to build on. The two levers this cycle are clear: build the aerobic base, and add strength — your sleep regularity is the habit that supports both.
Start with the strength session today. Technique first; the load builds as your recovery shows it's ready.
On food — behaviour first. Protein at every meal, veg-forward. No counting; we'll calibrate your eye later if it helps.
Energy Balance
Want to see the numbers? Off by default.
Today's lesson · 3 min
Why "Zone 2" should feel almost too easy — and what it's building underneath.
How your coach adapts to you
Not yetThinkingPreparingDoingKeeping
What moves you: feeling strong and capable — wins framed around energy and strength, not the scale.
MOCK
What's moving together
Your whole-picture patterns appear once a series accrues — there isn't enough signal yet to show how your signals move together.
Coach is grounded in your assessment and plan. Anything clinical — symptoms, medications, lab questions — routes to your MOCEAN care team, not handled here.
MOCEAN
Your in-clinic plan
Your full program registers automatically. When you book, your team has it ready at check-in.
Optimization Session
One visit, all included. Your aerobic base + strength are the leads; it's ordered to end calm.
1
Adaptive Resistance
Strength · technique-first — your lead
2
Conditioning · EWOT
Aerobic base
3
Red-Light + Compression Recovery
Circulation & recovery
4
Light-Sound + Guided Downshift
Down-shift close — ends regulated
Also available
🩸
Baseline Labs & Metabolic Review
With your team — screen and refer, never self-managed.
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📊
Progress Re-Scan · Week 12
Re-measures the picture against expected aging.
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🔒
Higher-Intensity Capacity Work
Opens once your system settles — your coach unlocks it.
Waitlist

Stations shown are this cycle's routed set. Capacity work is held until the stabilize-before-capacity sequence clears — we don't add hard load before you're ready.