MW DYNASTY

MW VELOCITY

TODAY

Ready for your next rep?

Welcome back, Athlete.

TODAY’S FOCUS

Today’s training

WEEK 1

YOUR TRAINING IS READYTrack + Strength • Follow today’s MW session.

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MW MESSAGES

COACH COMMUNICATION

● CONNECTED

MESSAGES0 UNREAD

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MW SCHEDULE

AVAILABILITY & TRAINING CALENDAR

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MW is checking who controls your training calendar.

MW NOTIFICATIONS

ATHLETE ALERT CENTER

NOTIFICATIONS

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MW COACH AI

YOUR PERSONAL MW PERFORMANCE COACH

● READY

COACH MW READY • ASK. LEARN. IMPROVE. MW SYSTEM • WEEK 1 • TRACK + STRENGTH LINKED

I’m Coach MW. What can I help you with today?

✝️ WORD FOR TODAYGalatians 6:9

REFLECT WITH COACH MW →

Stay faithful in the work. Growth can be happening before you can see it.

MW ATHLETE EVALUATION

SEASON INTELLIGENCE • PERFORMANCE PLACEMENT

● MW SYSTEM

Train for the season you actually have.

MW Season Intelligence uses your level, state, Indoor/Outdoor calendar, championship date, and Smart Entry readiness to build a condensed MW season from the 41-week master system. Track and strength stay synchronized to the same peak.

1W1–8

2W9–16

3W17–24

4W25–33

5W34–41

PERSONAL PERFORMANCE · FULL 41 WEEKS

Train for speed and strength without a required indoor or outdoor championship peak. Sprint and lifting follow one continuous 41-week progression.

TRAINING START DATE

First name *

Last name *Your name is prefilled from your account when available and saved with your evaluation.

Date of birth *

Required to tailor your season and verify age eligibility. Your saved date of birth will be filled in automatically.

Competition levelMW uses your level to choose development rules and the right season model.

Competition divisionThis helps your coach’s Pace AI separate practice groups before matching athletes by similar PRs. MW never guesses this from your name.

Where do you compete?For school athletes, MW uses your state to estimate the official track calendar when verified data is available.

Which season are you preparing for?

Main competition pathChoose the calendar that should control this plan. Additional seasons can be connected later.

Season calendar

MW will generate your estimated calendar.Choose your grade, state, season, and competition path. MW will look up the best available calendar and show the estimated dates here.

Which events do you run?

100m 200m 400m

Select at least one event.

Optional performance details You can add or update these later in Profile.

What are you working toward? (optional)This becomes your Athlete Goal and can be updated later from your profile.

Have a practice trial instead of a race PR? Enter any one full-effort standing or block-start time below. MW estimates missing distances for starting workout paces. Leave times you do not know blank.

100m PR or trial time (optional, seconds)

Result details (optional)

Result typeDate recorded

150m PR or trial time (optional, seconds)

Result details (optional)

Result typeDate recorded

200m PR or trial time (optional, seconds)

Result details (optional)

Result typeDate recorded

300m PR or trial time (optional, seconds)

Result details (optional)

Result typeDate recorded

400m PR or trial time (optional, seconds)

Result details (optional)

Result typeDate recorded

500m PR or trial time (optional, seconds)

Result details (optional)

Result typeDate recorded

Weight unit

Power Clean maximum (optional)

Front Squat maximum (optional)

Back Squat maximum (optional)

Deadlift maximum (optional)

MW TRAINING-YEAR CALENDAR

Loading MW calendar…Your official calendar position is set automatically.

How long have you consistently trained for track?

How consistently have you been sprint training over the last 4–6 weeks?

How much true high-speed sprinting have you done in the last 14 days?

Have you competed in a sprint/hurdle race in the last 30 days?

How consistently are you currently lifting?

How do you feel right now?Tell us if pain or a recent injury should change today’s high-speed work.

MW WORKOUTS

MW PERFORMANCE SYSTEM

● MW DATA

TODAY'S TRACK WORKOUTTODAY

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AFTER TRAINING: Tap DONE. If today has a target pace, MW will ask how many reps you hit.

TODAY'S STRENGTH & POWER

FINISH TODAY'S LIFTQUICK CHECK-IN

If you completed the lift as written, one tap is all you need. Only use Adjust if something changed.

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Your coach sees these check-ins automatically.

ADJUST / LOG AN EXCEPTION

TRAINING DAY EXERCISE SET # REPS TARGET optional ACTUAL LOAD UNIT

PERFORMANCE TOOLSREADY WHEN YOU NEED THEM

Tools for today’s work.

Your training comes first. Open a tool here when today’s session calls for it.

MW PERFORMANCE TOOLS

ONE ACCOUNT · ONE TRAINING SYSTEM

Performance Lab

Choose the tool you need. Your MW session stays connected while you train.

MW PROFILE

YOUR ATHLETE INFORMATION

MW

MW VELOCITY — ATHLETE

Athlete

SPRINT PERFORMANCE

ATHLETE DETAILSEDIT

FIRST NAME

LAST NAME

EVENTS

DATE OF BIRTH

ATHLETE GOAL

COACH MW PREFERENCE

PRS & TIME TRIALS60M–400M

60M PR / TRIAL (SEC)

Result details (optional)