Healthspan Coach

Add Cantaiga to your Home Screen for one-tap access.

Link your calendar so sessions land around your commitments.

Today

— days to race

Today's session

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Recovery

Why today looks like this

Your plan adapts each morning to recovery, load and how you feel.

Weather

Coach update

Your coach posts today's update here each morning once it runs.

How you're feeling

Recovery

Recovery —

Training load — acute : chronic

–

detrainingoptimal 0.8–1.3high

Intensity mix — last 14 days

Training

Weekly goal progress

–

this week

Planned vs done

This week's plan

Training history

Every workout and rest day since your plan began — what was asked vs what you did, week by week, tracked toward your race.

Fitness — endurance & predicted pace

Supplements

Biology

Bloodwork & body composition

No labs on file yet. Add a PDF or photo of your bloodwork or DEXA scan below.

Log a measurement

Numbers you take yourself. They are saved beside your labs under Vitals and charted the same way — read as ranges and trends, never as a diagnosis.

Blood pressure

Sit quietly for 5 minutes first — back supported, feet flat, cuff on a bare upper arm at heart height. Take two readings a minute apart: the first is a warm-up and is discarded automatically, the second is the one saved.

1st systolic

1st diastolic

2nd systolic

2nd diastolic

Pulse (optional)

Date

Grip strength dynamometer

Seated, elbow at 90°, one hard 3-second squeeze per hand — best of up to three attempts a side. Both hands are saved separately so the gap between them stays visible.

Left

Right

Date

Add lab results

Upload a PDF or photo of your bloodwork or DEXA scan. The values are read out automatically — you review and correct them before saving. The file is read once by our AI provider to transcribe the values and is not stored; only the results you confirm are kept. Don't upload documents showing your health card number — black it out first; a stray number is discarded, not stored.

📄 Choose fileNo file chosen

Work schedule

Commute min AM prep min Wake

Sessions get placed only when you're actually free — before work only if it fits wake + prep + commute, otherwise after you're home. Calendar events and your note override any single day.

Injuries & niggles

Active issues reshape your plan (the area gets unloaded, hard efforts drop) until you mark them resolved. Each morning you'll be asked if they're still an issue.

Settings

About

CANTAIGA LABS

Healthspan & endurance coaching — private beta

Coaching & education — not medical advice.

Your watch

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Your calendar

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Sync & data

Last synced—

Auto-refresh on open if older than

Overnight metrics — readiness, HRV, sleep — refresh once a day, after your watch uploads. Same-day metrics — steps, resting HR, body battery, stress — refresh when you open the app past this buffer (never more than once every 5 min, to avoid over-syncing).

Display

Detail level

Food tracking beta

Gym logger beta

Rest timer between sets

Concise hides the coaching explanations — the why-panel, the coach update and each day's rationale — and shows just today's session, recovery and weather. Detailed shows the full reasoning. Switch anytime.

Add to your Home Screen

Walkthrough

Two tours: a quick walkthrough of what each tab does (shows once automatically for new users), and a full tour that walks every card and control — what it shows, where the data comes from, and what tapping it does.

Notifications

Plan-ready notifications—

When your plan is created — or adapts overnight to your recovery — your phone shows what today looks like without opening the app.

Send a note

Found a bug, or something reads wrong? Tell us here. Enter your beta code to unlock the box — it tags your note so we know which tester it came from.

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Account

Data source—

Signed in as—

Switching reloads the app. Netlify is the original PIN-based source and stays the default; Supabase reads the hosted coaching engine directly. If anything looks wrong on Supabase, switch back here — nothing is deleted by switching.

App buildunknown

Delete your account

This removes your account and everything in it — plans, wearable history, labs, supplements, injuries and notes — and disconnects your watch. It cannot be undone and we cannot recover it. Type DELETE to confirm.

Works alongside the email link — set one so you can sign in even when email is slow.

Clinician summary

A printable summary of your labs, current stack, injuries and recent training & recovery — to review with your GP, specialist or physio. Medicine 3.0: it works with your clinician, not instead of them. Nothing is uploaded — it's built on your device from data already on file.

Goals & preferences

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Goals

These steer every plan the coaching engine writes. Edit them anytime — changes take effect on your next morning plan.

Body

Units

Current weight (kg) Goal weight (kg)

Your calorie estimates use your current weight — the newest of what you enter here and a DEXA total mass on file. If you're carrying extra weight, enter a goal weight: protein guidance is normally quoted per kilo of goal weight, so the protein range uses it instead. Leave it blank otherwise.

Training status

How would you describe your training right now? This sets your starting point — a trained athlete starts building right away.

How steady do you feel?

This orders the gym exercise list, and nothing else. Pick the one that sounds most like you: the list simply opens on the kind of exercise you are most likely to want, and every other exercise is still there, one scroll away. Nothing is ever hidden, and you can change this any time.

Plan intensity

How hard your plans push — like the risk setting on an investment account. The safety rules always apply on every setting; Aggressive only engages while your health data is trending well, and pauses itself back to Standard (your plan will say why) when it isn't.

Notes for your coach

Medical & identity details (medications, health flags) are managed separately and aren't editable here.

Races

Your goal races — they drive the countdown on your Brief and how plans build toward race day. Priority A is the race your training block is built around.

Equipment & access

The gear and access your plans can prescribe. Update it whenever life changes — travelling, on vacation, new gear — and plans only ask for sessions you can actually do.

Your gym

Tick what the gym you train in actually has. A suggested gym session only offers exercises you can do with this gear — leave it empty and every exercise is offered.

Glossary

Training & recovery

ACWRAcute : Chronic Workload Ratio — 7-day load vs 28-day; 0.8–1.3 is the sweet spot.

HRVHeart Rate Variability — beat-to-beat variation; higher usually means better recovered.

RHRResting Heart Rate.

BBBody Battery — Garmin's 0–100 energy estimate.

VO₂maxMaximal oxygen uptake — the best-validated aerobic-fitness & healthspan marker.

RPERate of Perceived Exertion — how hard a session felt, 1–10.

Z1–Z5Heart-rate training zones, from easiest (Z1) to maximal (Z5).

Zone 2Easy aerobic effort you can still hold a conversation in.

ReadinessGarmin Training Readiness score, 0–100.

LoadSession training load (Garmin's EPOC-based effort measure).

Stress est.An estimate (0–100) from your daytime HRV against your own baseline, for watches with no stress score. Under 25 rest, 25–50 low, 50–75 medium, over 75 high — a guess, not a measurement.

Equipment

TrainerIndoor bike trainer — a stand you clamp your bike into to ride indoors. A "smart" trainer controls resistance and reports power; rollers are the free-standing kind.

ErgErgometer — a machine that measures work; "rowing erg" is a rowing machine.

Power meterA bike sensor (pedals, crank or hub) that measures watts — the most precise way to pace a ride.

RuckWalking or hiking with a weighted pack or vest — low-impact strength and endurance.

SUPStand-Up Paddleboard.

Bloodwork & body composition

SHBGSex Hormone-Binding Globulin — binds testosterone; lower = more usable T.

Total TTotal testosterone (bound + free).

Bioavail. TTestosterone not bound to SHBG — the usable fraction.

LHLuteinizing Hormone — signals the testes to make testosterone.

FSHFollicle-Stimulating Hormone.

CKCreatine Kinase — a muscle-damage / training-load marker.

ALTAlanine aminotransferase — a liver enzyme.

eGFRestimated Glomerular Filtration Rate — kidney function.

TSHThyroid-Stimulating Hormone.

HbA1c3-month average blood sugar.

CBCComplete Blood Count.

DEXADual-energy X-ray Absorptiometry — body-composition & bone scan.

RSMIRelative Skeletal Muscle Index — muscle mass ÷ height².

RMRResting Metabolic Rate.

VATVisceral Adipose Tissue — fat around the organs.

Supplements

D3Vitamin D3 (cholecalciferol).

K2 / MK-7Vitamin K2 (menaquinone-7).

EPAEicosapentaenoic acid — an omega-3.

DHADocosahexaenoic acid — an omega-3.

TMGTrimethylglycine (betaine) — methylation support.

KSM-66A standardized ashwagandha root extract.

LMNTAn electrolyte drink mix (sodium / potassium / magnesium).

Food

kcalKilocalorie — the "calorie" on food labels.

MacrosProtein, carbohydrate and fat, in grams — about 4, 4 and 9 kcal per gram.

MaintenanceThe calories that roughly hold you steady: resting metabolic rate × a light-activity factor + your training. An estimate, not a target.

Open Food FactsThe public, volunteer-built product database a barcode scan looks up.

Races & general

WTWilderness Traverse — an expedition-length, self-navigated adventure race (trek/paddle/bike).

ARAdventure Racing.

MTBMountain bike.

Medicine 3.0Peter Attia's proactive, longevity-first approach to health.

PWAProgressive Web App — this installable web app.

Legal & consent

The policies that govern the beta — the same documents you accepted at signup, current version —. If a policy changes, you'll be asked to review and accept the new version before your next plan.

Deleting your account removes it and all of its data — plans, wearable history, labs, supplements, injuries and notes — and disconnects your watch. You can do it yourself at any time in Settings › Account; it takes effect immediately and cannot be undone. You can also withdraw consent or make any other privacy request by emailing privacy@cantaigalabs.com. Questions: support@cantaigalabs.com

Food

Log again

Log a meal

Estimates, not measurements — a photo estimate can be off by a third; a scanned product uses its printed label. You review every entry before it's saved. This is a food diary with numbers: your coach reads the totals as context and will never set a calorie target or prescribe a diet.

Your numbers

Last 7 days

History 0

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Gym

Log a gym session

Tap your way through a session without leaving the rack. Start from a suggested session built around the body parts you pick, or run a free one and choose as you go. Nothing here is prescribed: you can swap or skip every exercise, the list is only re-ordered to put the ones that suit you first, and your coach reads the finished session as training load alongside everything else from your week.

Rest timer between sets

How steady you feel

The gear your gym has

Recovery —

Training load — acute : chronic

Intensity mix — last 14 days

Weekly goal progress

Planned vs done

This week's plan

Training history

Fitness — endurance & predicted pace

Bloodwork & body composition

Log a measurement

Add lab results

Goals

Body

Training status

How steady do you feel?

Plan intensity

Notes for your coach

Your numbers

Last 7 days

History 0

Log a gym session

Recent sessions

Training history