Understanding Your Build Score (For Clients)

What is Your Build Score?

Your Build Score is a personalized metric (0-100) that gives you a holistic view of your fitness progress. It's automatically calculated based on your workout consistency, performance, and progress over time.

Where to Find It:

• Client Portal - Your Build Score appears prominently at the top of your dashboard • Visual Display - Large circular progress indicator showing your current score out of 100 • Weekly Trend - See if your score is improving, stable, or declining • Quick Stats - View your Consistency, Day Streak, and Performance metrics at a glance

How Your Score is Calculated:

Consistency (40% of score):

• Measures how regularly you complete workouts • Builds up as you maintain a workout streak • Higher consistency = higher score • Tip: Complete workouts on schedule to boost this metric

Volume (20% of score):

• Tracks your total workout volume and intensity • Includes logged exercises from workout sessions • Also includes activities synced from Strava/Garmin - Your rides, runs, and other activities count toward volume • More challenging workouts contribute more to your score • Progressive overload (increasing difficulty) improves this metric • Tip: Connect Strava to automatically count your outdoor activities toward your score

Intensity (20% of score):

• Measures workout intensity based on RPE (Rate of Perceived Exertion) • Tracks if you're maintaining or improving intensity over time • Based on logged exercise data with RPE ratings • Shows if you're challenging yourself appropriately • Tip: Log your RPE after each exercise set

Progression (15% of score):

• Tracks improvements in strength, endurance, or other metrics • Based on weight/rep increases over time • Shows if you're getting stronger/fitter over time • Tip: Track your progress and celebrate improvements

Recovery (5% of score):

• Uses heart rate data from synced activities (Strava/Garmin) • Balances training with rest days • Ensures you're not overtraining • Requires HR data - Connect Strava with heart rate monitor for this metric • Tip: Rest is just as important as training

Understanding Your Score:

0-39 (Needs Improvement):

• Just getting started or need to build consistency • Focus on completing workouts regularly • Every workout counts - start building your streak!

40-59 (Good Progress):

• You're building good habits • Keep up the consistency • Try to increase workout intensity gradually

60-79 (Great Progress):

• Strong consistency and performance • You're on track with your goals • Maintain your current routine

80-100 (Excellent):

• Outstanding consistency and performance • You're crushing your fitness goals! • Keep up the amazing work

How to Improve Your Score:

1. Complete Workouts Regularly • Log every workout you complete • Maintain a consistent schedule • Build a workout streak

2. Push Your Limits (Safely) • Increase intensity gradually • Challenge yourself appropriately • Track your progress over time

3. Follow Your Plan • Complete workouts from your assigned workout plan • Stay on schedule with your weekly workout plan • Don't skip workouts

4. Track Your Progress • Log workout details (sets, reps, RPE) • Note improvements in strength or endurance • Celebrate milestones

Score Updates:

• Your score updates automatically after each workout • Strava Integration: Score also updates automatically after syncing activities from Strava • Manual Refresh: Click the refresh icon (🔄) next to "Build Score" to force recalculation • No manual calculation needed - happens automatically • View your trend over time in the "More" details section • See your best streak and score history • Full Progress Report: Click "View Full Progress Report" to see detailed analytics, activity summaries, and comprehensive trend analysis

Strava Activities & Build Score:

• Automatic Sync: When you connect Strava, your activities automatically sync and contribute to your Build Score • Consistency Score: Your Strava activities (runs, rides, etc.) count as completed workouts. Activities from the last 30 days contribute fully to your score. Activities between 31-90 days old receive partial credit (up to 50%). • Volume Score: Each Strava activity from the last 30 days counts toward your workout volume. The system searches up to 90 days back to find activities, ensuring nothing is missed. • Recovery Score: If your activities include heart rate data, they contribute to recovery metrics • Streaks: Consecutive days with Strava activities count toward your workout streak (checks up to 90 days of history). Your streak also includes completed PT appointments, group classes, and workout sessions - any activity counts! • Time Window: Activities from the last 30 days contribute fully to your score. Activities 31-90 days old receive partial credit to account for historical data syncing. • No Scheduled Workouts Needed: Even without scheduled appointments or logged workouts, your Strava activities alone can generate a Build Score based on activity frequency (1 activity/week = 50%, 4+ activities/week = 100%) • Historical Data: If you sync Strava and have activities older than 30 days, they still contribute to your score (with reduced weight) to ensure you get credit for past activity

Empty State (Score = 0):

If you see "Building Your Score" or "No Data Yet" instead of a number: • You haven't completed your first workout, appointment, or synced activity yet • Options to start tracking: - Complete a workout from your assigned plan - Attend a scheduled appointment - Connect Strava and sync activities (even without workouts, Strava activities can generate a score) • Your score will appear automatically after your first activity is recorded • Note: If you have Strava activities but still see "No Data Yet", click the refresh icon (🔄) to force recalculation

Getting Started:

1. Make sure you have a workout plan assigned (ask your trainer if you don't) 2. Click "Start Today's Workout" in the My Workouts section 3. Complete and log your workout 4. Your Build Score will begin tracking automatically

Why It Matters:

• Motivation - See your progress in one clear number • Accountability - Track consistency and stay on track • Goal Tracking - Measure improvement over time • Holistic View - Not just volume, but quality and consistency too

Full Progress Report:

Click "View Full Progress Report" on your Build Score widget to access comprehensive analytics:

• Summary Cards: Current score, trend direction, current streak, and best streak • Trend Analysis: Detailed charts for Overall Score, Consistency, Volume, and Intensity over 30/60/90 days • Activity Summary: See all your activities grouped by type: - Strava activities (cycling, running, swimming, etc.) with distance and duration - Personal Training sessions - Group Classes - Workout Sessions - Activities are sorted by date and show source badges - Helps trainers understand your activity patterns to adjust your plan • Score Breakdown: Detailed explanation of how each component (Consistency, Volume, Intensity, Progression, Recovery) contributes to your score • Time Range Selection: Switch between 30, 60, and 90-day views to see different time periods

Understanding Streaks:

• Current Streak: Shows consecutive days from today backwards with any activity (workout, PT session, class, or Strava activity) • Best Streak: Your longest consecutive days period in the last 90 days • What Counts: All completed activities count toward your streak: - ✅ Completed workout sessions from your plan - ✅ Completed Personal Training appointments - ✅ Completed Group Classes - ✅ Synced activities from Strava/Garmin • Example: If you have a PT session Monday, Strava ride Tuesday, and group class Wednesday, that's a 3-day streak!

Questions? If you have questions about your Build Score or want to improve it, talk to your trainer. They can help you understand your metrics and create a plan to boost your score.