What gets measured, gets managed. This is the core principle of achieving hard results. Below is a curated library of downloadable tracking spreadsheets, designed to provide cold, hard data on your personal performance. Each tool is a step towards a more quantified and optimized self.
Foundational Metrics (The Hardware)
- Subjective Daily Performance Score Tracker
- Morning Vitals Tracker (RHR & HRV)
- Body Composition Log (Weight & Body Fat %)
- Sleep Performance Log
Performance Metrics (The Output)
- Wim Hof Breathing Log (Breath Hold & Rounds)
- Cold Exposure Log (Duration & Temperature)
- Strength Training Log (Major Lifts & Volume)
- Endurance Training Log (Distance, Time & Pace)
Discipline & Habit Metrics (The Software)
- Daily Discipline Checklist (J/N)
- Productivity Scorecard (Tasks & Focus Time)