the machine

Today.

Recomp · Bajaj Pune Half, Dec 13 · 94 days

Recomp · beat your numbers. Beat one number every session — that's the whole game.

this week ·
Tuesday's push · pump slipped — do it today if you've got it, or let it go and keep the rhythm.
ThursdayRunCore circuit · ×3
Intervals
4km7.7km / h
🎯 6 × 400 m @ 7.5–8.0 km/h hard / 90s walk @ 5.0. The fat-loss engine — short, intense, over fast. Log total time or push the pace weekly.
~31minutes
<152heart rate
1%incline
Core circuit · ×34 moves · tap a figure to learn it
Hanging knee raise
3 × 12
slow, no swing
Plank
3 × 45s
straight line, brace
Side plank
3 × 30s/side
hips high
Cable crunch
3 × 15
round down, squeeze the abs
The playbook — the deal you signed ›
The Recomp Rule — fat loss #1, without killing gains
  • Calories: moderate deficit (~300–400 below maintenance) — aggressive cuts stall your lifts
  • Protein: 150–180 g/day, every day — the #1 lever, preserves + builds muscle in a deficit
  • Steps: 8–10k/day — burns more fat than extra cardio, zero fatigue cost
  • Sleep: 7+ hrs — under-sleep = worse fat loss + worse lifts. Non-negotiable.
Non-negotiables
  • Beat a number every session — track it or it didn't happen
  • Double progression: hit the top of the rep range on all sets → add weight
  • Easy long run stays easy (6.5–6.7); the intervals are where you go hard
  • Never smoke your legs the day before the long run
  • Never miss two long runs in a row — that's your Dec 13 insurance
  • Weigh weekly (same day/time), photo monthly — the mirror is the real scoreboard
Warm-up & cooldown ›
Before running: walk 5.0 km/h 3 min · 10 leg swings/leg · start 2 min slower.
Before strength: easy 3 min · 10 squats · 10 arm circles/way · 5 inchworms.
Cooldown: walk 2 min · quad · calf · hamstring · chest 30s each.
Quick reference ›
Treadmill: 1% incline · easy set from your fitness · strides 11 km/h × 20s.
Strength: rest 60–90s · form > weight, always.
Never: easy runs over 152 HR · heavy legs before Sunday · miss two Sundays.

One day at a time. The machine remembers, adapts, and protects the long run.