7 days · Plank
7-day plank challenge
The 7-day plank challenge: 30 seconds on day one, two minutes by day seven, the chart day by day, and how to hold it with friends in the app.
The chart
30 to 120
in 7 days.
30 on day one, 120 on day 7, every day. The chart is the whole plan, and the total comes to 540 seconds.
540 seconds in all.
Worth 162 points in the app, at 0.3 per second.
Day 1
30
seconds
Day 2
50
seconds
Day 3
60
seconds
Day 4
80
seconds
Day 5
90
seconds
Day 6
110
seconds
Day 7
120
seconds
With friends
Three steps. Then it runs itself.
Create the challenge
In the app, start a new challenge: name it, give it 7 days, and add Plank.
Set the rule
Add a daily rule for Plank — the day-one number, or the last day's if you want it hard. Adherence is worked out from what actually lands.
Hand out the code
The challenge is private until you share it. Everyone logs their own, and the board settles it.
How it is counted
There is no watch that counts seconds, so nobody's does. Say it out loud in the app or type it in, and it lands the same as a synced session.
Questions
Asked about the 7-day plank challenge
How many seconds a day?
30 on day one, 120 on day 7, every day. The chart is the whole plan, and the total comes to 540 seconds.
Can I split the time?
Yes. Two holds of a minute count the same as one of two minutes, and are usually a better plank. Log the seconds you held.
Why seconds and not minutes?
Because that is how the app counts a plank, and how the board scores it. Two minutes is 120 on the chart.
Can I do it with friends?
Yes. Create a challenge in the app, add Plank with a daily rule for the day's number, and share the code. Everyone logs their own, and the board settles it.
What if I miss a day?
Nothing breaks. The chart is the plan; the challenge counts what actually lands, so pick it up the next day. With friends, the board already shows who kept going.
Is it free?
Yes. The athlete app is free, challenges included. Coaches pay for their workspace; the people they coach do not.
Other challenges
When this one is done.
30 days · Push up
30-day push up challenge
10 to 50 a day
30 days · Squat
30-day squat challenge
20 to 100 a day
14 days · Pull up
14-day pull up challenge
2 to 10 a day
7 days · Sit up
7-day sit up challenge
20 to 50 a day
14 days · Burpees
14-day burpee challenge
5 to 30 a day
7 days · Running
7-day running challenge
1 to 3 a day
7 days · Steps
7-day 10,000 steps challenge
10,000 a day
Start the 7-day plank challenge.
Bring someone.
Get the app, create the challenge, and hand your friends the code.