Weekly check-ins

You can record how you feel and what next week looks like before asking your coach to shape training around it.

A Check-in — your own snapshot of energy, pain concerns, available hours and anything else your coach should know — is tied to your current training focus. Weekly is the intended rhythm, but it is not a restriction; you can submit another when circumstances change, and the most recently created one is the one used for plan shaping.

What to include

Give your coach the information that could change what is sensible next:

• your energy on the 1–10 scale
• whether anything hurts
• how many hours you have available next week
• context the fixed fields do not capture

You do not need to turn the check-in into a coaching diagnosis. State what you know, and use the following plan conversation to decide what should change.

A check-in changes nothing on its own

Submitting a check-in does not edit, reduce or rebuild your plan. It becomes an input only when a plan is generated, regenerated or re-anchored. If you record low energy and stop there, the sessions already on the plan stay exactly where they were.

Available hours can reduce the volume placed into the next plan shape. Low energy or a pain concern raises cautions for the coach to consider. They are inputs to judgement, not automatic promises that a particular workout will be removed.

Check-in, review or assessment?

A check-in is your current self-report. A day or week review compares planned and completed work. A coach assessment preserves your coach’s judgement about a longer stretch. Keeping those jobs separate means a feeling you reported is not mistaken for training evidence or for a change the coach already made.