Sleep window helper
Wake time
05:00
05:30
06:00
06:30
07:00
07:30
08:00
Yesterday’s training
Easy session · 7.5 h
Hard session · 8.5 h
Two sessions · 9 h
21:30
In bed by
8.5 h
Sleep target
Mask on, lights out. Hard days need the longer end of the window.
Seven hours is the floor, not the goal. Same bedtime, same wake time beats a late catch-up night.