How do Steady 21 and Steady 7 work?

Steady 21 and Steady 7 are two more fixed plans, next to Steady 28. Steady 21 gives you one session a day for 21 days, in three weeks. Steady 7 is one set week of seven sessions: after day 7, it starts again at day 1. Both are part of Steady Pro, and Steady 7 opens once you've done every day of Steady 28 or Steady 21. The days are the same for everyone, and they don't change with what you've recorded.

Choose which plan the home screen shows

On the home screen, tap See all 28 days on the tile at the top (See all 21 days or See all 7 days when one of those is shown). This opens the plan the home screen shows, Steady 28 to begin with.
Scroll to the end of the screen. Under Programmes there are three rows, always in this order:
- Steady 28: "28 days in 4 weeks"
- Steady 21: "21 days in 3 weeks"
- Steady 7: "7 days, then again from day 1"
Tap a row to see that plan on this screen. The row you're looking at has a thicker outline and a check mark.
Tap Show on Home near the top of the screen. The row now says Shown on Home.

The home screen's tile and the home-screen widget now follow that plan. For Steady 21, the tile says TODAY · STEADY 21, Day 1 of 21 and Week 1 · Tempo, and the widget shows Day 1 of 21 · Tempo. One plan is shown on Home at a time. To go back, open the screen again, tap Steady 28 and tap Show on Home.

Tapping a row only changes what this screen shows. You can start a day of any plan you can open from here, and the home screen keeps showing the plan you chose with Show on Home.

Steady 21: three weeks

Week	Name	Each round	Rounds	Length
1	Tempo	Squeezes of 1 s to 4 s with no hold, each followed by a relax 1 s longer	6 to 16	about 1 min 20 s to about 3 min 9 s
2	Ladders	Squeeze 3 s, with short and long holds in turn (2 s to 10 s), each followed by a relax as long as the squeeze and hold	5 or 6	about 2 min 20 s to about 4 min
3	Long relax	Squeeze 3 s and a hold of 2 s to 4 s, then a relax of 10 s to 15 s; two days start each round with 2 × (Squeeze 1 s, Relax 4 s)	6 to 9	about 2 min to about 3 min 44 s

The screen shows each day's exact timings: tap a day to see them, for example Squeeze 3 s · Hold 2 s · Relax 5 s, then Squeeze 3 s · Hold 6 s · Relax 9 s.

Steady 7: one week that starts again

Steady 7 has seven days under one name, Repeating week. Each day takes about 2 min to about 2 min 42 s:

Day	Each round	Rounds
1	Squeeze 2 s, Relax 3 s, then Squeeze 4 s, Relax 5 s	9
2	Squeeze 3 s, Hold 5 s, Relax 8 s	9
3	Squeeze 1 s, Relax 2 s	40
4	Squeeze 3 s, Hold 2 s, Relax 5 s, then Squeeze 3 s, Hold 8 s, Relax 11 s	5
5	Squeeze 3 s, Hold 3 s, Relax 12 s	8
6	3 × (Squeeze 1 s, Relax 2 s), then Squeeze 3 s, Hold 6 s, Relax 9 s	6
7	2 × (Squeeze 1 s, Relax 2 s), then Squeeze 3 s, Hold 4 s, Relax 14 s	6

When day 7 is recorded, the tile says Steady 7 finished. Tap Start again to begin the week from day 1.

With Pro, until you've done every day of Steady 28 or Steady 21, the Steady 7 row and screen say After Steady 28 or Steady 21. Tapping Show on Home, or Start day and its number in a day, then shows "Steady 7 opens once every day of Steady 28 or Steady 21 has been done." Tap Close. Nothing is saved.

What's free

All 21 days of Steady 21 and all 7 days of Steady 7 are part of Pro. Without Pro, their rows and days show a lock, and the screen says "All 21 days are part of Pro." or "All 7 days are part of Pro." next to a Pro label. Before your first finished session, tapping Show on Home, or Start day in a day, shows "Try a session first". After it, it opens the Steady Pro screen. Tapping a locked row in Programmes only shows that plan on the screen. Nothing is saved until you have Pro. See How to subscribe, cancel or restore Steady Pro.

Steady 28 days 1 to 3 stay free. See How does Steady 28 work?

If Pro ends

If Steady 21 or Steady 7 is shown on Home when Pro ends, the tile keeps showing it, with a lock on the next day. Tapping Start day and its number opens the Steady Pro screen. Tap Back to Steady 28 to show Steady 28 on Home again. Nothing you've recorded is deleted, and your days in Steady 21 and Steady 7 stay done.

When you've done every day

The tile says Steady 21 finished and "All 21 days are done. Every session stays in History." Tap Start again to begin from day 1. Under Other programmes, a button for each of the other two plans opens it on the plan screen, where its own lock or After Steady 28 or Steady 21 applies. Steady 28 shows the same after day 28. The see-all screen shows how many times you've finished, for example Finished 1 time.

How it's recorded

A day is recorded like any other session: when its last round ends. It counts towards your streak and History, where it shows as Steady 21 · Day or Steady 7 · Day and its number. A day that ends early isn't recorded and isn't marked done. Missed a day? Nothing resets: the next day is the lowest day you haven't done yet, and you can repeat a day or skip ahead whenever you like.

The orange days and check marks show which days are done. They don't rate how a session went.