How does Steady 28 work?

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 Today tile on the home screen

The tile at the top of the home screen is labeled TODAY · STEADY 28. Once you've recorded a session today, it says NEXT · STEADY 28 instead. It 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 wavy line with the days you've done, for example 5 of 28 days done
Start day 6: starts that day's session. If the day is part of Pro and you don't have Pro, the tile also shows a lock and Pro
See all 28 days: opens the whole plan

Further down the home screen, the free sessions (Beginner, Quick squeezes and Relax set) and Your routines are under Other sessions, and the Pro sessions are under Steady Pro.

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 tile 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 tile. The screen shows the same wavy line with how many days you've done, then the four weeks, seven days each. Days you've done are orange with a check mark, the next day has a green outline, and Pro days show a lock if you don't have Pro. 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 3 are free. Days 4 to 28 are part of Pro. If you don't have Pro, they show a lock, and the see-all screen says "Days 4 to 28 are part of Pro." next to a Pro label.

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 day 3 without Pro, the home screen shows a card once: "Days 1–3 are done. Days 4–28 are part of Steady Pro." Tap See Pro to open the Steady Pro screen; the card stays until you tap Later. Later hides it for good, and it's gone for good once you have Pro. It has no countdown. You can keep using the free sessions, and repeat any of days 1 to 3, as long as you like.

When you've done all 28 days

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