Steady 28 gives you one session a day for 28 days, so you always know what to do today. Open Steady and tap Start day 1 (or whichever day is next) at the top of the home screen. The days are the same for everyone, and you can repeat a day or skip ahead whenever you like.
The card on the home screen
The STEADY 28 card at the top of the home screen shows:
- the day, for example Day 6 of 28, and the week, for example Week 1 · Foundations
- the timings of one round, for example Squeeze 3 s · Hold 4 s · Relax 7 s, and the rounds and length, for example 10 rounds · about 2 min 20 s
- a bar with the days you've done, for example 5 of 28 days done
- the seven days of this week: a check mark on each day you've done, an outline on the next day, and a lock on Pro days if you don't have Pro
- Start day 6: starts that day's session
- See all 28 days: opens the whole plan
The other sessions (Beginner, Quick squeezes, Relax set, the Pro sessions and Your routines) are under Other sessions, further down the home screen.
To see the next day without opening Steady, add the free home-screen widget. It shows the day, for example Day 6 of 28 · Foundations, and one tap opens that day's session, ready to start. See How to add the Steady widget to your home screen.
The four weeks
| Week | Name | Each round | Rounds | Length |
|---|---|---|---|---|
| 1 | Foundations | Squeeze 3 s, a hold of 2 s to 5 s, then relax | 6 to 10 | about 1 min to about 2 min 40 s |
| 2 | Longer holds | Squeeze 3 s, a hold of 5 s to 10 s, then relax | 8 to 10 | about 2 min 8 s to about 3 min 54 s |
| 3 | Quick squeezes | Squeeze 1 s, Relax 2 s | 20 to 50 | about 1 min to about 2 min 30 s |
| 4 | Mixed | 2 or 3 quick squeezes, then one held squeeze | 5 to 7 | about 1 min 50 s to about 4 min 5 s |
Inside each week, the hold or the number of rounds grows a little from day to day. The days are fixed: they don't change with what you've recorded.
Which day is next
The next day is the lowest day you haven't done yet.
- Missed a day or a week? Nothing resets. The next day stays where it was.
- Want to do a day again? Tap See all 28 days, tap the day and tap Start day and its number. A repeat counts as a session like any other, and the next day doesn't move.
- Want to skip ahead? Tap See all 28 days and start any later day. The next day on the card stays at the lowest day you haven't done, so you can come back to it.
See all 28 days
Tap See all 28 days on the card. The screen lists the four weeks, seven days each, and how many days you've done. Tap a day to see its timings, rounds and length. Then tap Start day and its number, or Close. Tap the back arrow at the top to return to the home screen.
What's free
Days 1 to 7 (week 1) are free. Days 8 to 28 are part of Pro. They show a lock and Pro.
Before your first finished session, tapping a Pro day shows "Try a session first". After it, it opens the Steady Pro screen. See How to subscribe, cancel or restore Steady Pro.
When you've done all 28 days
The card says Steady 28 finished and "All 28 days are done. Every session stays in History." Tap Start again to begin from day 1. The see-all screen shows how many times you've finished, for example Finished 1 time. Nothing is removed from History.
How it's recorded
A Steady 28 day is recorded like any other session: when its last round ends. It counts towards your streak and History. During the session, the screen shows its name as Steady 28 · Day and its number. A day that ends early isn't recorded and isn't marked done. See How does my streak work?
The bar and the check marks are counts of days done. They don't rate how a session went.
Related
- How to do it: the squeeze, step by step
- How to do your first session
- How does my streak work?
- How to subscribe, cancel or restore Steady Pro
- How to add the Steady widget to your home screen