Built around how you actually live. Your shift pattern. Your sleep. Your recovery. Your programme — personalised from the ground up.
It takes about three minutes.
Your matrix is waiting. We only ask one stipulation — that our customers are adults of at least 21 years of age.
To build your matrix we first need to understand your shift structure.
Does that complete your full cycle — or does your pattern change again before it repeats?
Tap each day to mark it as a shift day or a rest day. We'll ask about sleep on the next screen — for now, just tell us when you're working.
Tap each day to mark it as working or non-working. Tap again to toggle.
Tell us when you sleep across your rotation. One rule: assign each sleep to the calendar day it starts — the day the clock says it is when your head hits the pillow.
If you finished a late shift at midnight and went to bed at 01:00 — that sleep goes on the next day. If you slept at 23:00 — that sleep goes on that day. The engine reads your pattern from the clock, not the shift. Get this right and everything else follows.
24-hour clock only. No AM/PM. Shift days with no sleep before the shift — leave them blank.
Add a sleep pattern, select it, then tap the days it applies to.
Add each sleep pattern you use across your rotation. Tap a pattern to select it, then tap the days it applies to. If your pattern changes across your rotation, add more than one.
Here's your sleep pattern across your complete cycle.
A well-timed nap isn't a sign of poor sleep — it's often the most effective way to normalise or re-centre your sleep cycle across a rotation. If you nap regularly, add the pattern and assign it to the days it applies to, same as sleep. A day can carry both a sleep pattern and a nap.
Leave this section empty if it doesn't apply — just tap Confirm to continue.
24-hour clock only. No AM/PM.
Tap a nap pattern below, then tap the days it applies to.
Here's your nap pattern across your complete cycle.
Based on what you've assigned, the days below show more than 24 hours without a declared sleep window — just a nap. That's unusual, so we want to check it's deliberate before building your matrix around it.
If there are days — or types of day — you never want a training session on, tell us now. This is a hard rule, not a preference: nothing gets placed there, no matter what else is going on in your rotation.
Tap any day to exclude it. Tap again to bring it back.
Exclude every day of a given type across your whole rotation.
Shift sub-types like "early" or "late" aren't captured separately yet — if a specific day needs excluding for that reason, tap it directly above.
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How would you describe your training experience?
Tell us what equipment you have access to. It doesn't matter where it lives — spare room, garage, garden, park, or gym. Only the kit itself matters.
Tick anything you have access to. None of this? That's fine — bodyweight training is always included.
Select all the attachments you have on it.
Tap individual items to select what you use, or hit Select All and remove what you don't.
What are you training for? Select all that apply.
Do you have any other regular activities in your cycle — sport, home workouts, classes, or anything else you do consistently?
Before we finalise your matrix, we need to ask a few questions about your health. This helps us make sure what we build works safely alongside how you train.
Select all that apply.
That concludes our questions on your health, fitness experience and equipment. You've given us everything we need. Are you ready to proceed to your matrix?
The information you have provided throughout this process is accurate and complete to the best of your knowledge. Any consultation with a GP, midwife, or medical consultant declared during this process has taken place, and covered your intention to train, any relevant medical conditions, and the use of any supplements alongside any prescribed medication.
Stoic Over 40 builds your matrix from what you tell us. The accuracy of that information, and the completeness of any medical consultations declared, is your responsibility.
Do you use any of the following supplements? Select all that apply.
Add anything else you take and we'll schedule it exactly as you tell us.
Do you have a preferred training split, or would you like SO40 to suggest one based on your pattern?
Choose your preferred training split.
Confirm this split, or tell us your preference.
Here is your matrix as we have suggested. Tap any day or session you wish to amend and cycle through the options.
Come back when you're ready. Everything here will be exactly as you left it.
Solutions; not Problems.
Your personalised training matrix has been generated. Download it below and take it to a print shop — heavyweight matt, laminated. Then put it on your wall.
PWA access will be sent to your email. Your programme, in your pocket, offline-ready.