Your training,
your plan.

Open the portal link and sign in with your @fis.edu Google account, the same one you use for school. That's the only time it asks who you are; everything after that just works.

• Tap Sign in with Google and pick your school account.
• If a page says it can't sign you in, you've probably opened it inside another app (Canvas, Gmail, Teams). Tap the ⋯ menu and choose Open in browser (Safari or Chrome).

Your year is the big picture. For each sport, you colour in every month with what you're trying to do then. New students start here and get a short walkthrough.

Tap any month to change it. A month with two halves (build early, peak later) can be split down the middle.

• Set your big event: the one thing your year points at.
• Not sure how to plan it? Tap “How to plan my year” any time. It explains the states, and you can re-open it whenever.
• Your Season key dates (breaks, exams, ISST) sit at the bottom so you can plan your effort around them.

This is where you live day to day. It opens on today's session, then shows your whole week, your training load, and how hard your week is balanced.

• Today: one tap to log or add today's session.
• Your streak and rank sit right on the Today card, so you can see what showing up is earning you (step 10).
• This week: every day, with arrows to look ahead or back. A day you've logged gets a green tick and a well-done.
• Two sessions in one day? Give them a time and they sit in the right order, so a morning gym and an afternoon practice don't get mixed up.
• Load: plain-language read on whether you're doing too much, too little, or about right.
• This week's mix: how many easy / moderate / hard days you've got.

Tap Build my program at the top of My Program. You've got a few routes:

1. Build with AI · Describe it: answer a few quick taps (goal, days, time, equipment, team days), then it writes you a program you can review and tweak.
2. Build with AI · Paste a plan: already got a program from a coach, a website or a screenshot you've typed up? Paste the whole thing in and it reads it and builds it for you. It can handle a plan up to 4 weeks long, and keeps each week separate.
3. Add sessions yourself: build your week by hand, one session at a time.
4. Ready-made programs: pick-and-go plans by goal and sport. Coming soon.

Every session is one of three types. Pick it at the top of the session screen, and the screen changes to suit it.

• Training: your own workout, with an exercise list you can swap and tick off.
• Team practice: no exercise list; just log the time and how hard it was.
• Game: a match or meet. Add the result if you want, and it never repeats weekly (it's a one-off).

Practices and games still count toward your training load. You'll spot them by their tag:

Put your matches in and the portal plans your training around them. Add one from This week or from “My games or competitions” on the Year tab.

• Next game shows on This Week with a countdown, and tapping it jumps to that week.
• My games or competitions (Year tab) lists your whole season: upcoming fixtures and recent results.
• The portal reminds you to go easy the day before a game so you turn up fresh.

Your program is your repeating week. Mark a session “Part of my program” and it comes back automatically in future weeks.

• Auto-repeat fills your empty future weeks from your program, so you're never staring at a blank week.
• On a week that's only half full, “Fill this week from your program” tops up the missing days.
• Change a repeating session (swap an exercise, change the plan) and it asks whether to save that to your program or keep it to this week.
• A program can be longer than one week. Build it as 1 to 4 weeks and it loops, so a proper block (two steady weeks, a hard week, then an easier one) repeats by itself.
• You can keep more than one program. Give each a name (in-season, off-season, exam weeks) and switch which one is active. Only the active one fills your weeks, and the others sit there waiting.

On a training session, tap Start workout to go full screen and work through it one exercise at a time, ticking each off as you go.

• Tick each exercise off as you finish it. The bar at the top fills as you go.
• Went heavier or lighter? Change the weight, reps, sets or time on the exercise. If you change the target, it asks whether to save that to your program for next time.
• Rest timer between sets: tap to start, add time if you need it.
• History on any exercise shows every time you've done it before, newest first, with your best on top. Handy when you can't remember what you lifted last week.
• Finish and it logs the session for you, so your load stays up to date.

Used Start workout? It already logged this for you. Otherwise, for a practice, a game, or a session you did off-plan: open it, say how hard it was and how long it took. The portal turns those two numbers into your load.

• Effort + time → your load. Log honestly and the Load read stays useful.
• Readiness: a quick how-do-you-feel, and a spot to flag a niggle. Optional.
• New best? Flag it as a PB. For a game, jot the result.

Every session you log counts for something. The portal keeps score of how consistently you show up, not how strong you are, so this is one part of the app where turning up regularly beats being the most talented.

Tap that rank line any time to open your trophy room.

• Your streak counts the days you've logged training. Rest days don't kill it: leave it a few days and it keeps going, but disappear for a week and it resets. Hit a week and the flame turns up a notch.
• XP and your rank. Every session is +10 XP, every PB +30, every badge +20. Enough XP and you rank up: Rookie → Prospect → Contender → Competitor → Athlete → Elite → Champion → Legend.
• Badges come in three sets: Consistency (streaks), Volume (sessions logged) and Records (PBs). Locked ones show how close you are, like 6 / 7.
• The trophy room has the lot: your rank, sessions logged, PBs, best streak ever, and every badge you've earned or are chasing.

Check-ins are short sessions with Mr Bain. On the Book tab, use the switch at the top to move between the check-ins that are open, then pick a time that suits you.

• Check-in 1 · Onboarding: a small group, about 20 to 30 minutes, in the PE Office. We set up the portal, your program and your year plan together.
• Check-in 2 · Your program: just you, one to one, about 15 minutes. We look at your personal program, what you need, and how to move forward with your plans and goals.
• Pick one time per check-in. The moment you book, it lands on your Google Calendar automatically. Accept the email invite so it's on your phone.
• Meet Mr Bain in the PE Office.

Two more pieces are on the way. You'll see them appear as we build: