A quick daily check-in — a few subjective questions plus an optional pain check — to gauge whether today is a green light, or a day to back off. Takes under a minute. Your check-ins are saved privately in this browser only — nothing is sent anywhere or tied to an account.
How this is calculated: The core wellness score (60% of the total) is adapted from the Hooper & MacKinnon (1995) athlete wellness questionnaire — sleep quality, fatigue, muscle soreness and stress — plus a motivation/mood item, a common extension used in applied team-sport monitoring. Yesterday’s training effort (20%) draws on Foster’s session-RPE approach to training load. Current pain (20%) is scored on a standard 0–10 clinical rating scale and acts as a safety check that can cap or override the score regardless of the other inputs. Resting heart rate and HRV are optional, purely informational, and only compared once you have at least 5 days logged — a single day’s reading isn’t meaningful on its own; what matters is deviation from your own rolling baseline, per Plews & Buchheit’s HRV-guided training research. This tool gives general guidance, not a diagnosis or training prescription — if pain persists or something feels seriously off, get it assessed by a professional.