Steady 28 · Week 1
Week 1: Foundations
Week 1, Foundations, is days 1 to 7 of Steady 28. Every round is a 3-second squeeze, a hold of 2 to 5 seconds, then a relax of 5 to 8 seconds.
Day 1 is 6 rounds, about 1 minute. Across the week, the hold, the relax and the rounds grow a little, up to 10 rounds on day 7, about 2 min 40 s. Week 1 is free in the Steady app, with no trial and no time limit.
Inside the week, the days follow a fixed order. They don't change with what you've recorded, and you can repeat a day or skip ahead in the app.
| Day | One round | Rounds | Length | Access |
|---|---|---|---|---|
| Day 1 | Squeeze 3 s · Hold 2 s · Relax 5 s Try day 1 in the timer | 6 | about 1 min | Free |
| Day 2 | Squeeze 3 s · Hold 2 s · Relax 5 s Try day 2 in the timer | 8 | about 1 min 20 s | Free |
| Day 3 | Squeeze 3 s · Hold 3 s · Relax 6 s Try day 3 in the timer | 8 | about 1 min 36 s | Free |
| Day 4 | Squeeze 3 s · Hold 3 s · Relax 6 s Try day 4 in the timer | 9 | about 1 min 48 s | Free |
| Day 5 | Squeeze 3 s · Hold 4 s · Relax 7 s Try day 5 in the timer | 9 | about 2 min 6 s | Free |
| Day 6 | Squeeze 3 s · Hold 4 s · Relax 7 s Try day 6 in the timer | 10 | about 2 min 20 s | Free |
| Day 7 | Squeeze 3 s · Hold 5 s · Relax 8 s Try day 7 in the timer | 10 | about 2 min 40 s | Free |