How am I doing?
from Garmin + WHOOP · with check-in59 from last night's measurements; your check-in raises it to 61.
Sleep 7.6 h (+24 min) · HRV 71 ms (+7 %) · Resting HR 51 (+2) · vs. your avg
Limiter: none · Data quality high
Load, drivers & all factors
5/5 signals
Main drivers: Perceived stress 2/5 · Motivation 4/5
Measurements alone: 59/100. Your check-in counts for a quarter.
Change today's check-in
Today's decision
Rules- Today
- Rest day · Rest.
- Why
- Build: 66 days to Alpine Gran Fondo (example)
- Perceived stress 2/5
- Motivation 4/5
- Time today: 45 min
Nutrition, recovery & tomorrow
- Nutrition
- approx. 2,300–2,550 kcal · approx. 210–250 g carbohydrates · 120–140 g protein · 95–125 g fat · drink 2.6 l
- Tomorrow
- Back to the plan tomorrow.
Decision based on fixed rules from your data · data quality high. Not a substitute for medical advice.
Your coach · Weekly brief
Sample – this is what your brief looks likeGood form – now sharpen your threshold
You're in a steady build phase: for more than six months you've trained consistently every week, your fitness has kept rising over the last four weeks and today's readiness is well above your average. The foundation for the Alpine cycling marathon is in place.
You're following the plan well in training. What's missing are the threshold sessions: you've only done about half of the planned focus sessions – and that's exactly where it's decided whether you can hold race pace on the long climbs.
Recovery and sleep are solid. The brake over the last two weeks was alcohol: for you, an evening costs around 8 % HRV the next morning on average, and on those days the hard sessions were shorter.
Your VO2max is outstanding for your age. Your weight is drifting slightly away from your goal – no drama, but slightly fewer carbohydrates in the evening on easy days will help.
- Complete Thursday's threshold session in full
- At most one evening with alcohol – and not before a hard day
- On Sunday's long ride, practise fuelling at race pace
Outlook: About nine weeks remain until the cycling marathon: what matters now is hitting threshold twice a week, then comes the taper.
Written on Monday 5 October · Week from 05.10. · renews automatically every Monday · AI assessment of your data, not medical advice.
Review & feedback
Week, month and big picture – each against the period beforeAll metrics (6)
- HRV averaging 71 ms (+19 %) – you're recovering well.
- Avg sleep 7.6 h (+18 min).
Nothing urgent.
Next step: Keep going – and schedule a test in 6–8 weeks to measure your progress.
All metrics (9)
- Weight −1.3 kg – towards your goal (74 kg).
- Plan adherence 50 %. Better to adjust the plan than to work around it.
- 0 of 4 focus sessions for your weaknesses completed.
- No hard endurance session – without intensity, VO2max and threshold stagnate.
Next step: This week: adapt the plan to your daily life (Goals & plan → Adjust) instead of skipping it.
All metrics (9)
- Fitness (CTL) +4 to 49 – the build is working.
- Weight −1.3 kg – towards your goal (74 kg).
- 3 of 16 focus sessions for your weaknesses completed.
Next step: This week: do the focus sessions in your weekly plan first – they move you forward the most.
All metrics (9)
- Fitness (CTL) +9 to 49 – the build is working.
- Weight −1.1 kg – towards your goal (74 kg).
- 15 of 51 focus sessions for your weaknesses completed.
Next step: This week: do the focus sessions in your weekly plan first – they move you forward the most.
What stands out
detected automatically from your data · most important firstFor you, an evening with alcohol costs 9 % HRV the next morning on average.
At least 3 sessions every week – consistency beats occasional peaks.
Trends
bold line = 7-day average · dots = daily values · band = your normal range · tap for detailsShort and long term, everything points in the right direction: fitness has risen steadily over three months while resting heart rate is falling slightly – that's real adaptation, not just tiredness. HRV fluctuates more than it needs to; the dips almost always follow evenings with alcohol.
Recovery
7-day avg: 68 ms – within the typical range for 36-year-olds. HRV is very individual; your own trend matters more.
History & details
Coach: Stable on average, but with dips after evenings with alcohol. The base is good – fewer outliers would allow more hard days.
7-day avg: 50 bpm – a resting heart rate this low is only seen in well-trained endurance athletes. Your heart pumps a lot of blood with each beat.
History & details
Coach: Falling slowly over the months: a classic sign of better base fitness.
7-day avg: 7.0 h – within the recommended range (7–9 h).
History & details
Coach: Solid at around 7.2 h; the shortest nights come before hard days – exactly where an extra half hour pays off.
Avg period: Avg 56 of 100 – solid, with room to improve.
History & details
Coach: More good days than bad; the lows follow load spikes and recover within 1–2 days.
Training
Fitness 49 – regularly trained.
History & details
Coach: Fitness is rising steadily and fatigue stays within limits – the build can continue like this. Weekly hours are consistent, which is good.
Fitness +1 to 49 · form -9 · avg 6.1 h per week
History
Performance & body
7-day avg: 56.0 – superior for a 36-year-old man: the level of ambitious endurance athletes. Fitness age under 20.
History & details
Coach: Superior for your age and rising slightly – the intervals are working.
History & details
Coach: Slight ups and downs with no clear trend; reaching your target weight would need a little less energy on easy days.
Recovery
7-day avg: 68 ms – within the typical range for 36-year-olds. HRV is very individual; your own trend matters more.
History & details
Coach: Stable on average, but with dips after evenings with alcohol. The base is good – fewer outliers would allow more hard days.
7-day avg: 50 bpm – a resting heart rate this low is only seen in well-trained endurance athletes. Your heart pumps a lot of blood with each beat.
History & details
Coach: Falling slowly over the months: a classic sign of better base fitness.
7-day avg: 7.0 h – within the recommended range (7–9 h).
History & details
Coach: Solid at around 7.2 h; the shortest nights come before hard days – exactly where an extra half hour pays off.
Avg period: Avg 56 of 100 – solid, with room to improve.
History & details
Coach: More good days than bad; the lows follow load spikes and recover within 1–2 days.
Training
Fitness 49 – regularly trained.
History & details
Coach: Fitness is rising steadily and fatigue stays within limits – the build can continue like this. Weekly hours are consistent, which is good.
Fitness +9 to 49 · form -9 · avg 5.4 h per week
History
Performance & body
7-day avg: 56.0 – superior for a 36-year-old man: the level of ambitious endurance athletes. Fitness age under 20.
History & details
Coach: Superior for your age and rising slightly – the intervals are working.
History & details
Coach: Slight ups and downs with no clear trend; reaching your target weight would need a little less energy on easy days.
Recovery
7-day avg: 68 ms – within the typical range for 36-year-olds. HRV is very individual; your own trend matters more.
History & details
Coach: Stable on average, but with dips after evenings with alcohol. The base is good – fewer outliers would allow more hard days.
7-day avg: 50 bpm – a resting heart rate this low is only seen in well-trained endurance athletes. Your heart pumps a lot of blood with each beat.
History & details
Coach: Falling slowly over the months: a classic sign of better base fitness.
7-day avg: 7.0 h – within the recommended range (7–9 h).
History & details
Coach: Solid at around 7.2 h; the shortest nights come before hard days – exactly where an extra half hour pays off.
Avg period: Avg 56 of 100 – solid, with room to improve.
History & details
Coach: More good days than bad; the lows follow load spikes and recover within 1–2 days.
Training
Fitness 49 – regularly trained.
History & details
Coach: Fitness is rising steadily and fatigue stays within limits – the build can continue like this. Weekly hours are consistent, which is good.
Fitness +11 to 49 · form -9 · avg 5.0 h per week
History
Performance & body
7-day avg: 56.0 – superior for a 36-year-old man: the level of ambitious endurance athletes. Fitness age under 20.
History & details
Coach: Superior for your age and rising slightly – the intervals are working.
History & details
Coach: Slight ups and downs with no clear trend; reaching your target weight would need a little less energy on easy days.
Coming up
Weekly plan →Build · 66 days to go until Alpine Gran Fondo (example)
You handle hard sessions well from a readiness of about 42 – lower than the default; after hard days you're back to baseline after 1.6 days on average; +1 points the next day (after easy days +3). Learned from 48 hard days.
Influences
Log alcohol, stress, late meals … for today
Log several days →More data from today
Values in context, night, history, sessions
Your values in context
compared with yourself: average of the last 28 days and rank over 12 monthsMore details from last night
Sleep stages and extra valuesSleep stages
Last 6 weeks
Line = readiness · bars = loadRecent sessions
Duplicates from multiple sources merged| Date | Session | Duration | Avg HR | Avg watts | Load | Feel | Sources |
|---|---|---|---|---|---|---|---|
| 04.10. | Walk Daily activity | 0:59 | – | – | 14 | – | Strava |
| 04.10. | Long ride Endurance | 2:55 | 145 | 218 | 169 | 5/10 | Strava |
| 03.10. | Walk Daily activity | 0:53 | – | – | 11 | – | Strava |
| 03.10. | Full-body strength Strength | 0:41 | 125 | – | 31 | 7/10Full | Strava |
| 02.10. | Walk Daily activity | 0:49 | – | – | 15 | – | Strava |
| 01.10. | Easy session Endurance | 0:47 | 129 | – | 47 | 3/10 | Strava |
| 30.09. | Upper-body strength Strength | 0:44 | 125 | – | 33 | 7/10Upper | Strava |
| 30.09. | Walk Daily activity | 0:33 | – | – | 13 | – | Strava |
| 29.09. | Easy session Endurance | 1:13 | 141 | 176 | 73 | 4/10 | Strava |
| 28.09. | Walk Daily activity | 0:44 | – | – | 10 | – | Strava |