Track when YOUR quality drops — then stop. Find your personal optimal window for every training type.
Know what quality looks like BEFORE you train — vague standards are easy to ignore.
Research baseline: deliberate practice typically drops off after 60–90 min. You may find yours is shorter.
Leave blank if you don't know yet — that's what the tracker will tell you.
Set your intention for today's session.
Check in every 10 minutes. Be honest about your quality level.
Your last sessions — see where quality held and where it dropped.
Based on your sessions — when quality actually holds vs. when you're grinding junk volume.
Your brain wires what you repeat — not what you intend. Every rep you execute after quality drops is practicing the fatigued, sloppy version of the skill.
Ericsson's deliberate practice research shows expertise builds in focused, quality bursts (typically 60–90 min max) — not through grinding volume. Elite athletes don't train longer. They protect quality obsessively.
"60 sharp minutes creates more skill than 3 unfocused hours." — The Quiet Edge EP2