One arc of eleven phases, Null Symmetry to Reintegrated Recursion, governs the body at every scale at once: a rep, a set, a session, a day, a season. The same shape, nested inside itself, turning higher each time. The only question is where you are in it right now.
This is the map. It's free. Knowing where you stand on it, and what to do there, is the work.
Eleven phases, Null Symmetry to Reintegrated Recursion, plus one fork where the path can split. Every phase is a real physiological state. Distress is never a phase. It's getting stuck in one, or failing a transition.
The map is free, and so are the instruments to locate yourself on it. Real sports-science formulas, run right in your browser. Nothing is sent anywhere, nothing is stored.
Your sustainable aerobic ceiling and your finite anaerobic battery, from two all-out efforts.
Where do watts come from? Cyclists read them off a power meter; runners use a running-power watch (Stryd, Garmin, COROS) or a treadmill's watt display. Do two even, all-out efforts of different lengths — a ~3-minute and a ~12-minute work best.
Enter one recent race and see predicted times across every distance, using the empirical fatigue exponent 1.06.
How to enter it: use a recent, evenly-paced race or time trial. Pick km, miles, or metres for the distance — your predicted pace shows back in that same unit.
Your fat-free mass index and how close you sit to the drug-free upper limit (~25 normalized).
Body fat %: from a DEXA/InBody scan, calipers, or a careful visual estimate — even a rough figure works. FFMI is a metric index; your lean mass shows back in whichever weight unit you pick.
Calories from your lean mass (sharper than height/weight formulas), plus cut / maintain / build targets and protein.
Activity = how many genuinely hard training days you average per week. Body fat % from a scan, calipers, or estimate.
A better max-HR estimate than 220−age, and your five training zones (heart-rate-reserve if you add resting HR).
Compare this week's training load to your rolling 4-week average. The 0.8–1.3 band is the injury sweet spot.
What is "load"? Simplest: for each session multiply your effort (RPE 1–10) by its minutes, then add up the week. Example: a 60-min session at RPE 7 = 420. This week = that total; 4-week avg = the average of your last four weekly totals. Lifters can use weekly tonnage, runners weekly distance — just stay consistent.
Estimates for healthy, screened adults — education, not medical advice. Each tool names the model it uses; the math runs on your device.
Reality is the flux. The map is the abstraction we lay over it to make it usable. Everything inside each phase on this page rests on published, cited physiology. The bigger claim, that one arc of eleven phases is the same shape at every scale and in every domain, is not proven. We do not sell it as proven. We show the work and let you watch the gap close.
The physiology inside each phase is established science, and it is free on this page.
That these states form one repeating, ordered shape, nested from a single rep up to a whole season, and that the same shape governs a market, an ecosystem, a life. That is the hypothesis LIMEN is testing across twenty domains.
Read the arc as a periodization model: eleven phases, each a physiological state with its own optimal load, fuel, and recovery. The map is free. Each phase is a written monthly mesocycle built for the state you're actually in, yours to run on your own. Train the phase you're in. Build toward the ones you're not. When you want eyes on it, add live coaching on top.
Every phase is a written monthly mesocycle you can run solo. Add The Coaching Layer for live 1:1 on any phase. Enrollment opens soon. Add your email and I'll bring you in first.
Grounded in published science: Issurin on block periodization, Schoenfeld on hypertrophy mechanics, Seiler on polarized training, Volek on fat adaptation, Panda on circadian metabolism, McEwen on allostasis, Craig and Porges on interoception. The mechanisms are cited; the arc is the model.