Short intake
A faster intake reduces friction without removing the health details that matter.
Plan builderSafety-first onboarding
A calmer intake leads to a better first week.
A short intake helps the product understand the goal, current ability, and any safety signals before it builds a first week.
Safety-first
Red-flag prompts help the system slow down when a user should get clearance first.
Personalized first week
Time, ability, equipment, and confidence all shape the starting plan.
What this builds
A safer, clearer first week based on the actual goal and current ability.
Why it feels trustworthy
The system asks for the right context before it recommends a single next move.
Short intake
A faster intake reduces friction without removing the health details that matter.
Safety-first
Red-flag prompts help the system slow down when a user should get clearance first.
Personalized first week
Time, ability, equipment, and confidence all shape the starting plan.
Simple next step
The goal is one clear weekly plan, not another dashboard full of choices.
Your first week
This is the kind of plan Third Wind can generate from a safe intake.
Safe first-week summary
Your starter week balances heart health, strength, balance, and mobility.
This week is about rhythm: 2 walks, 2 strength sessions, 2 balance or mobility days, and 1 true recovery day.
Monday
Easy Walk
Effort: 3 out of 10
Goal: Breathe a little faster, but still be able to talk.
Stop if: You feel chest pain, dizzy, faint, or very short of breath.
Coach note: A smooth, steady pace is the win.
Tuesday
Chair Strength Circuit
Effort: 4 out of 10
Goal: Build useful strength without straining.
Stop if: Pain becomes sharp, your form breaks down, or you feel lightheaded.
Coach note: Slow reps beat fast reps. Keep one to two reps in reserve.
Wednesday
Balance And Footwork
Effort: 3 out of 10
Goal: Feel steady, tall, and in control.
Stop if: You feel unsafe or need to grab support suddenly.
Coach note: Stand near a wall, counter, or sturdy chair if needed.
Thursday
Easy Walk
Effort: 3 out of 10
Goal: Build stamina you can repeat next week.
Stop if: Breathing feels unusual or pain climbs instead of settling.
Coach note: This is not a test. Finish feeling like you could do a little more.
Friday
Chair Strength Circuit
Effort: 4 out of 10
Goal: Protect muscle, posture, and confidence.
Stop if: Pain grows each set or balance feels less steady.
Coach note: Use support early. That is smart training, not a setback.
Saturday
Mobility Reset
Effort: 2 to 3 out of 10
Goal: Keep your joints moving and your stride feeling free.
Stop if: Pain stays high or movement feels unstable.
Coach note: Easy mobility helps the next walk and the next strength day.
Sunday
Recovery Day
Effort: 1 out of 10
Goal: Recover, reset, and get ready for the next week.
Stop if: A symptom feels new, unusual, or scary.
Coach note: A planned rest day is part of the plan, not time off from progress.
Best fit tier
Momentum
GuidedYou will likely benefit from stronger reminders and a clearer weekly support loop.
Doctor guidance to keep visible: "Avoid floor exercises for now. Keep walks easy and stop if I feel dizzy." Treat this as a limit, stay within it, and ask your clinician before changing it.
Anchor one meal each day with a plant protein like beans, lentils, tofu, tempeh, or edamame. Add water after training.
See this tier