Weekly scoring overview (163 max)
Consistency is the biggest driver. Effort bonuses are tiered and capped. Base weekly score is 128, plus up to 35 in monthly bonuses.
- Consistency: 8 points per unique day logged (max 40).
- Endurance: Shared tiered points across run, steady bike, and trail bike (shared weekly cap 25).
- Strength: Tiered points per session (30+ min), capped at 25 + push-up bonus (max 30).
- Conditioning: Tiered points (10+ min), max 7.
- Mobility: 1 point per 10 minutes, cap 15.
- Meditation: 1 point per session, cap 5.
- Cold bath: 3 points per 2+ minute session, weekly cap 6 (max 2 logs).
- Monthly bonuses: +20 for challenge completion and +15 for a 10+ minute cold bath (both hit in the week completed).
Consistency (max 40)
Any workout day counts once, even if multiple workouts happen the same day. Cold bath logs do not count toward consistency days.
Endurance points (shared max 25)
Run, steady bike, and trail bike all feed one endurance category with a shared 25-point cap.
Run tiers (20+ min)
- Steady bike conversion: run-equivalent minutes = bike minutes ÷ 1.75, then apply run tiers.
Trail bike / MTB tiers
Strength points + bonuses (max 30)
Each strength session must be 30+ minutes. Tiered points stack per session.
- Strength total is capped at 25 before bonuses.
- +5 bonus for hitting the weekly push-up goal (Dad 200, Ethan 300).
- Overall strength category max = 30.
Conditioning points (max 7)
Each conditioning session must be 10+ minutes. Longer sessions earn more.
Cold bath points (max 6)
Each cold bath log needs at least 2 minutes to count, with a weekly cap of 2 logs.
Mobility + Meditation
These reward steady progress with partial credit.
- Mobility: 1 point per 10 minutes (max 15).
- Meditation: 1 point per session (max 5).
Monthly bonuses (+35 max)
Two separate monthly bonuses can stack in the same week.
- Challenge bonus (+20): Log either a single 60+ minute run, or 3 bodyweight circuits in one session.
- Mental bonus (+15): Log one 10+ minute cold bath in the month.
Circuit = 3 rounds: 10 push-ups, 15 air squats, 20 walking lunges (10/leg), 30-sec plank. Bonuses hit in the week completed.
Weekly goals by role
Dad weekly goals
5 workouts · 3 strength (30+ min) · 3 endurance sessions (20+ min equivalent) · 200 push-ups · 1 cardio burst (10+ min) · 45 min mobility · 5 meditations · 2 cold baths (2+ min).
Ethan weekly goals
5 workouts · 3 strength (30+ min) · 3 endurance sessions (20+ min equivalent) · 300 push-ups · 1 cardio burst (10+ min) · 30 min yoga · 5 meditations · 2 cold baths (2+ min).
Example week scorecards
Two sample weeks showing how totals can add up.
Dad (full points example)
- Consistency: 5 workout days = 40 points.
- Endurance: Run 30 min (11) + steady bike 60 min (11) + trail bike 45 min (13), capped at 25.
- Strength: 4 strength sessions (60, 75, 90, 105 min) = 30, capped at 25.
- Push-up bonus: 200+ push-ups = +5 (strength total 30).
- Conditioning: 20 min cardio burst = 7 points.
- Mobility: 150 min = 15 points.
- Meditation: 5 sessions = 5 points.
- Cold bath: 2 logs (2+ min) = 6 points.
- Monthly bonuses: Long run/circuit challenge = +20 and 10+ min cold bath = +15.
Family member (solid week example)
- Consistency: 5 workout days = 40 points.
- Endurance: Run 20 min (10) + steady bike 40 min (10) + trail bike 30 min (12), capped at 25.
- Strength: 3 strength sessions (30, 45, 60 min) = 4 + 5 + 6 = 15.
- Push-up bonus: 300+ push-ups = +5 (strength total 20).
- Conditioning: 20 min cardio burst = 7 points.
- Mobility: 30 min = 3 points (cap 15).
- Meditation: 5 sessions = 5 points.
- Cold bath: 1 log (2+ min) = 3 points.