SOAS Companion

SOAS Prep is a training log built around one 34-week plan for special operations selection. It covers running, swimming, calisthenics, strength, rucking and mobility, with a separate version for training at sea and ashore. Everything works offline and stays on your iPhone. TODAY The day's sessions, written out in full: sets, reps, rest, pace and effort A 30-second morning check (sleep, resting heart rate, illness, calf pain) that flags when to hold back Week overview with each day's sessions at a glance STRENGTH Log every set as weight × reps @ RPE Estimated 1RM per lift, charted over time A suggested weight for your next session, from your recent sets Rest timer with an alarm at the end CARDIO AND INTERVALS Log each rep's split, speed or time, plus heart rate Treadmill mph at sea, or watch times on a track Average, best and fade for every interval set Paces and heart rate zones worked out from your latest 1.5-mile time PST TRACKING Log each Physical Screening Test: 500-yd swim, push-ups, sit-ups, pull-ups and 1.5-mile run See your progress against your targets BUILT FOR LONG STRETCHES OFFLINE No account, no internet, no ads, no tracking Saves automatically, and keeps a daily copy of your log for the last 14 days Back up or export to CSV whenever you choose OPTIONAL APPLE HEALTH Turn it on in Settings to fill in sleep, resting heart rate and workout heart rate from Apple Health. SOAS Prep only reads Health data and never writes to it. SOAS Prep is an independent training log. It is not affiliated with or endorsed by the U.S. Navy or the Department of Defense. It gives training guidance, not medical advice.