Inside the App
The depth behind the dashboard.
Beyond the daily hubs sits the real engine — Whoop biometrics, genetics & bloodwork, InBody body composition, AI food logging, movement science, and a phased training protocol. This is the depth Optimized and Elite unlock. Sample data unless noted.
VIKING HEALTH CO.
COMMAND · DAILY READINESS
Hey there,
Your performance journey starts now.
Readiness · as of yesterday
76GREAT
Full Workout · No Reductions
SLEEP
7hrs
STRAIN
13.6
HRV
97ms
RHR
51bpm
Daily readiness
Your morning briefing — one readiness score that tells you exactly how hard to go today.
VIKING HEALTH CO.
OPTIMIZED · DAILY BIOMETRICS
Daily Biometrics
OPTIMIZED · VIA WHOOP, OURA, GARMIN & APPLE
82%RECOVERED
HRV
68ms
REST HR
48bpm
SLEEP
7h42
STRAIN
14.2
READINESS
88
VO₂ MAX
48.2
Optimization Wellness Report
Gastrointestinal System
MEDIUM NEEDBrain Health
LOW NEEDIntestinal Microbial Balance
MEDIUM NEEDDaily biometrics
Recovery, HRV, sleep and strain from any wearable — plus an epigenetic wellness report.
VIKING HEALTH CO.
ELITE · GENETICS + BLOODWORK
Genetic Insights
Muscle Profile
Power-dominant
Caffeine
Fast metabolizer
Carb Sensitivity
Moderate
Collagen
Prioritize mobility
Bloodwork · Sample panel
VO₂ max
48 ml/kgOPTIMALFasting glucose
88 mg/dLOPTIMALApoB
74 mg/dLOPTIMALVitamin D
38 ng/mLGOODhsCRP
1.2 mg/LWATCHTestosterone
720 ng/dLOPTIMALGenetics + bloodwork
DNA-driven training and nutrition, cross-referenced with your labs.
VIKING HEALTH CO.
COMMAND · NEAT · DAILY MOVEMENT
Movement Intelligence
Small movements. Massive results.
2,000OF 10,250 STEPS
MOVEMENT SCORE 14 · C
STEPS
2,000
DISTANCE
1mi
ACTIVE MIN
20min
MOVEMENT GOAL
20%
NEAT CALORIES (FROM STEPS)109 KCAL
Why Daily Movement Matters
Walking
~249 KCAL/HR
The single most accessible NEAT behavior — easiest to do all day.
Yard work
~369 KCAL/HR
Mowing and raking sit in moderate-intensity territory.
Taking stairs
~343 KCAL/HR
A compressed dose of NEAT — a few flights rivals cardio.
Household
~283 KCAL/HR
Chores add up to real daily expenditure without "exercise."
Playing w/ kids
~257 KCAL/HR
Intermittent but genuine moderate movement across the day.
Standing
~154 KCAL/HR
Its real value is breaking up long sedentary blocks.
Movement intelligence
A daily movement score from steps, distance and NEAT — plus why everyday activity adds up.
VIKING HEALTH CO.
COMMAND · LOG A MEAL
Food Diary
AIPHOTO
BARCODE
VOICE / TEXT
Enter a barcode (e.g. 737628064502)
LOOK UP MACROS
Live via Open Food Facts — try 737628064502 (Thai peanut sauce) or 3017620422003 (Nutella). Uses the product's real photo when available.
Attach a photo (optional)
Recently Logged
Beef Taco Lettuce Wraps JUL 10
790KCAL
62gPROTEIN
76gCARBS
27gFAT
INGREDIENTS · FOR SINGLE SERVING
7 oz lean ground beef
6 butter lettuce leaves
1 cup cooked Spanish rice
AI food diary
Snap a photo, scan a barcode, or just describe it — macros calculated instantly.
VIKING HEALTH CO.
TODAY'S MISSION · YOUR HOME
Today’s Mission
Good afternoon, Connor.
Recovery 65% — you’re moderate today.
Next up: Push Day Circuit.
PRIORITY 01
Train Moderate · Listen to Your Body
Push Day Circuit
9 EXERCISES · JUSTIN JONES
Recovery 65% — solid, not peak. Hit your working sets, leave the ego lift for a green day.
▶ START SESSION
RECOVERY
65%
whoop · 1h ago
MOVEMENT
8,240steps
apple · 12m ago
Today’s mission
One screen that answers what to do today — and adapts the intensity to how recovered you actually are.
VIKING HEALTH CO.
TRAIN · POWER · PROGRESSION
Strength Intelligence
PUSH / PULL / LEGS / FULL BODY
›
›
›
›
Built for you — based on your goals & biometrics.
Push Day
Chest · Shoulders · Triceps
Pull Day
Back · Biceps · Rear Delts
Legs Day
Quads · Hamstrings · Glutes · Calves
Full Body Day
Total Body · Balanced Strength
Strength intelligence
A weekly split generated from your goals and biometrics — regenerated on demand.
VIKING HEALTH CO.
TRAIN · ANALYTICS
Strength Analytics
62,030
Weekly Vol
81,125
Monthly Vol
78.3
Avg RPE
664
Total Reps
116 lb
Avg Weight
4/4
Sessions
Personal Record Center
1RM (est.)
443 lb
Leg Press
5RM
225 lb
Bench Press
Rep PR
45
Calf Raise
Workout PR · NEW
31,025 lb
Volume
Strength analytics
Every set logged into volume trends, estimated maxes, and a live PR board.
VIKING HEALTH CO.
NOURISH · MEAL PLAN
Weekly Meal Plan REGENERATE
Built using the clinical nutrition methodology of Kelly McCullough (RDN), Cyrielle Julia Puente (RD), and Connor Richardson (NASM CSNC) — AI-estimated macros per meal, informational rather than lab-measured.
MONTUEWED ·THUFRISATSUN
BREAKFASTSavory Avocado Toast with Egg & Smoked Salmon
700KCAL
58gPROTEIN
52gCARBS
28gFAT
2 slices whole-grain sourdough · ½ avocado · 3 oz smoked salmon · 2 poached eggs · 3 egg whites · 1 cup spinach
Weekly meal plan
Dietitian-built menus with per-day macros and an auto-generated shopping list.
VIKING HEALTH CO.
PROFILE · PHYSIQUE
Body Composition
Segmental muscle · Sample
Scan your InBody printout — every metric read automatically.
Left Arm
8.6 lb
118%
Left Leg
22.4 lb
108%
Right Arm
8.7 lb
119%
Right Leg
22.6 lb
109%
Trunk
64.2 lb
112%
Measurements
Weight195.5 LB
Body Fat10.9 %
ShouldersLog to track
ChestLog to track
ArmsLog to track
WaistLog to track
Segmental analysis
Lean mass mapped limb-by-limb — spot imbalances the scale can't see.
VIKING HEALTH CO.
OPTIMIZED · BIOMETRICS
Muscle-Fat Analysis
InBody · 2026-07
Weight195.5LB
SMM · Skeletal Muscle101.4LB
Body Fat Mass21.3LB
Obesity Analysis
BMI26.5KG/M²
PBF · Percent Body Fat10.9%
Body composition
InBody-grade muscle, fat, and BMI ranges — tracked over time, not guessed.
VIKING HEALTH CO.
ELITE · EPIGENETICS
Epigenetic Markers
Vitamins
Inositol · B6 · B12
Minerals
Manganese · Molybdenum
Antioxidants
Vitamin C · Selenium · Polyphenols
Amino Acids
Cystine · Phenylalanine · Isoleucine
Fatty Acids
Arachidonic · Linoleic
Toxic Exposure
Chemicals & Hydrocarbons
Electromagnetic Charge
ELF · Microwave · Radiofrequency
Epigenetic & hair quantum
Lab-driven nutrient, toxin, and supplement flags mapped straight to your protocol.
VIKING HEALTH CO.
PROFILE · PROGRESS
Progress Photos
Visual progress · Private
LATEST · 2026-07-09 Private to you and your coach
Front · Side · Back
FRONT
SIDE
BACKProgress photos
A consistent front-side-back set — private, encrypted, visible only to you and your coach.
VIKING HEALTH CO.
PROFILE · CONNECTED DEVICES
Devices
Wearable integration
Connect a wearable to power Optimized + Elite biometrics.
Whoop
Last synced 4m ago
Apple Health
Oura
Garmin
Wearable integration
Whoop, Apple Health, Oura & Garmin sync straight into your Optimized & Elite biometrics.
Swipe through → a full tour of the app, hub by hub