Logging daily wellness

What this is

/my-wellness/ is a short daily form. It takes 30 seconds and produces the single most informative signal your coach has about how you are absorbing training. One entry per day; you can fill in whichever fields you have data for and skip the rest.

What you can log (all fields optional)

Sleep:

• Sleep hours (e.g. 7.5).
• Sleep quality on a 1 to 10 scale (1 = terrible, 10 = perfect).

Recovery markers (mostly from a wearable, if you have one):

• HRV in milliseconds (RMSSD).
• Resting HR this morning, in bpm.
• Body battery from Garmin or Whoop, on a 1 to 5 scale.

Subjective state (each on a 1 to 10 scale):

• Stress (1 = relaxed, 10 = very stressed).
• Soreness (1 = none, 10 = significant pain).
• Mood (1 = low, 10 = great).
• Motivation (1 = no drive, 10 = eager to train).

Lifestyle context:

• Travel flag (timezone disruption yesterday or today).
• Alcohol drinks yesterday (count, 0 if none).
• Illness flag plus a short note if applicable.

Female athletes (optional, only if you choose to track):

• Menstrual phase (menstrual / follicular / ovulatory / luteal / N/A).
• Cycle day (day 1 = first day of period).
• Menstrual symptoms (comma separated, e.g. cramps, headache, bloating).

Free text notes for anything else.

What triggers a concerning flag for your coach

The Hub automatically flags an entry as concerning when any one of these is true:

• You reported illness.
• Sleep hours below 5.
• Stress at 8 or higher.
• Soreness at 8 or higher.
• Body battery at 1 (drained).
• HRV drops by 15 percent or more compared to your recent 14-day baseline.

Multiple flags on the same entry compound priority on the coach dashboard, so the row surfaces higher in their queue.

Why your coach cares

The individual data points are noisy; the trend over a week is highly informative. A coach uses wellness to:

• Catch early signs of overload (HRV drops, sleep cut, soreness climbing).
• Spot life-stress periods that need easier training.
• Confirm that hard blocks were absorbed (wellness recovers in a week).
• Differentiate "bad workout because of fitness" from "bad workout because of life".

How often

Five to seven days a week is ideal. Three to four is still useful. Less than three loses the trend signal.

Where the data shows up

• Your athlete dashboard updates the wellness snapshot.
• The coach dashboard shows your wellness trend on your row, with the concerning-flag indicator when triggered.

Privacy

Wellness logs are visible to your coach and assistant coaches on your team. They are not visible to other athletes.