PLANK Power Pro

A plank plan that fits you — not a one-size-fits-all timer. PLANK Power runs your plank session from the wrist: a countdown ring, the time left in big figures, your set count, live heart rate and calories. Pick the level that matches you today, then choose HOW the plan should behave. FOUR LEVELS • Beginner 3 x 20 s, 45 s rest (~2:30) • Intermediate 4 x 45 s, 45 s rest (~5:15) • Advanced 5 x 60 s, 40 s rest (~7:40) • Elite 5 x 120 s, 40 s rest (~12:40) Preset durations are informed by published plank-hold norms, which cluster around 110 s (men) and 72 s (women), with 120 s often cited as a goal. FOUR PLAN MODES — pick one from the MENU button • Presets — the fixed plan for your level. Simple, repeatable. • Adaptive — adds 5 s to every hold after each completed session, up to a ceiling that always reaches the next level's standard. Hold at that standard three sessions in a row and it promotes you automatically; struggle twice and it eases you back. • Editable — the presets become defaults you can override. Set your own sets, hold and rest per level from the Garmin Connect phone app. Leave a field at 0 to keep the built-in preset. • Personal best — starts with a max-hold test, then builds every session from your best: 55 / 65 / 75 / 65 / 55 %. Re-tests every 10th session. DURING THE SESSION • Countdown ring, hero time, "SET 2 / 4", live HR and calories • Tone and vibration at 10 s left, in the last 3 seconds, and on GO • Pause any time; in rest, add 30 s or skip straight to the next hold • Rest screen previews the hold that's coming • Always-on low-power screen while you hold AFTER THE SESSION • Summary: total hold, sets completed, heart rate, calories • NEW PB banner when you beat your best single hold • History view: best single hold, day streak, and your last sessions • Saved to Garmin Connect as a strength-training activity, one lap per set YOUR WAY • Dark or light theme • Tones and vibration each on/off • Buttons or touch Full version — every level, every plan mode, no session limit. One-time purchase, no subscription, no account needed. Questions or ideas? https://bikintulis.de/contact — BIKINTULIS

First release - v1.0.0