Your member hub for EPK reports, Cronometer uploads and education. Start in the app area, then use education when you need the explanation behind the result.
Member Dashboard
Your weekly EPK, Hydration and Movement status will appear here after each Cronometer CSV upload.
Not calculated yet
Upload a 5-day Cronometer export to generate the first status report.
EnergyHydrationMovementSleepBreathingPsychology
EPK Intake–
Coverage of energy used–
Hydration guidance–
Movement track–
Upload flow
Cronometer CSV now. Terra API later. The dashboard and report engine stay the same.
Last report
No saved report in this prototype yet. Phase 2 stores this in Supabase.
Future API path
WHOOP → Cronometer → Terra → EPK app. For now, WHOOP calories can arrive through Cronometer exports.
Reports
In this prototype, the current report is generated inside the Upload / Assessment area. In the full app, each report will save to the user account.
Current session reportCalculate once, then copy, email or download the PDF from Results.
Learn
Lessons now sit inside the relevant education tab. The dashboard can still recommend lessons from across these sections, but members only see the lessons that belong to the section they are viewing.
Your Personal Learning Plan
After a report is generated, this area can point the member to the most relevant lessons: Energy for low EPK, Hydration for low fluid readiness, Movement for the correct traffic-light programme, and Welcome for setup/report understanding.
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WelcomeLesson 1 / 12Video hosted here
Welcome to How the System Works
This opening lesson explains the EPK system, how the app connects your data to education, and why the goal is not just tracking calories but understanding readiness.
📄 Lesson notes
📚 References
📝 Worksheet
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EnergyLesson 1 / 11Video hosted here
Why Energy Comes First (Always)
Energy comes first because adaptation, recovery, hormones, cognition, movement and hydration support all depend on available energy.
📄 Lesson notes
📚 References
📝 Worksheet
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MovementLesson 1 / 9Video hosted here
Why Movement Matters
Movement is prescribed from readiness. The aim is the minimum effective dose that improves capacity without adding avoidable recovery debt.
📄 Programme PDF
🤖 WHOOP prompt
📝 Worksheet
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HydrationLesson 1 / 8Video hosted here
Why Water Isn't The Whole Story
Hydration is built from intake, food water, metabolic water, electrolytes, sweat demand and context — not just litres of plain water.
📄 Lesson notes
💧 Fluid guide
🧂 Electrolyte guide
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SleepLesson 1 / 4Video hosted here
Sleep Is a Readiness Signal
Sleep is treated as feedback. Poor sleep can mean the plan needs calibration, not more pressure.
📄 Lesson notes
🌙 Routine guide
📝 Worksheet
▶
BreathingLesson 1 / 4Video hosted here
Breathing and Recovery
Breathing work supports recovery, sleep and nervous system regulation without being treated as a separate magic fix.
📄 Lesson notes
🫁 Practice guide
📝 Worksheet
▶
PsychologyLesson 1 / 4Video hosted here
Consistency Over Perfection
The goal is a repeatable system: enough data to make better decisions, without turning health into panic or perfectionism.
📄 Lesson notes
🧠 Reflection tool
📝 Worksheet
Account
This is the future member profile area. Phase 2 connects this to Supabase Auth.
Admin groundwork
Phase 1: single-file app prototype using CSV upload and local report generation.
Phase 2: Supabase users, stored uploads, daily data table and saved weekly reports.
Phase 3: Terra webhook receiver to replace manual CSV upload.
Phase 4: React Native / Expo iOS and Android apps using the same backend.
Suggested database tables later
Table
Purpose
profiles
User name, email, settings and current programme status
raw_imports
Original CSV/API payloads so reports can be regenerated
daily_metrics
Calories, macros, body, activity, hydration and WHOOP-derived totals
weekly_reports
EPK, hydration, movement, readiness, flags and PDF/report text
education_progress
Completed lessons and next recommended content
Upload / Assessment
Step 1: Your basic details (RMR)
Safety protection
Low-weight / eating-disorder risk check
This calculator is not a medical or eating-disorder screening tool. These checks switch the app into restore-first mode where it avoids restriction, weight-loss or compensatory training guidance.
Step 2: Activity level (PAL) including physical and mental strain
Mental strain counts because it increases recovery demand. If sleep is poor, stress is high, and you are under-fuelled, your day often behaves like a higher PAL even if steps are modest.
At over 25% fat, effective status becomes amber. At over 35% fat, effective status becomes red. This is a macro-rebalancing flag, not an instruction to eat less.
Step 3: Fixed 5-day Cronometer input
Enter each day’s total calories plus macro calories from Cronometer. Cronometer can show carbs, protein and fat as kcal, which makes the split easier for users to copy across. If you upload a CSV that contains grams, the app converts those grams into macro kcal automatically.
CSV upload option: this will fill the 5 most recent complete days and exclude today if it appears incomplete.
Step 4: Hydration context
This section uses the Cronometer energy and macro data above. It estimates fluid support from food water and metabolic water, then suggests the remaining drinking-fluid range. It is not a medical fluid prescription.
Optional: Nix Hydration Biosensor session data
Use this only when the user has worn the sensor for a specific training session. It refines session hydration guidance; it does not replace the daily EPK calculation.
Step 5: Biofeedback
These do not override the numbers, but they help place them in real physiology.