Morning Check-in Widget — Know Your Readiness Before You Train
Morning Check-in Widget — Know Your Readiness Before You Train
Released in v1.0.87
Overview
Starting in v1.0.87, every member sees a Morning Check-in Widget directly on the app home screen. In roughly 30 seconds, you log four simple wellness markers and the platform instantly incorporates your responses into your readiness score and AI-driven training plan for that day.
The goal is straightforward: get high-quality subjective data into the personalisation engine as early in the day as possible, so programming decisions reflect how you actually feel — not just historical averages.
What You Log
The check-in captures four data points each day:
| Marker | Type | Scale |
|---|---|---|
| HRV Feeling | Subjective self-assessment | Qualitative |
| Sleep Hours | Numeric input | Hours (e.g. 6.5) |
| Soreness | Rating | 1 (none) – 5 (very sore) |
| Stress Level | Rating | 1 (none) – 5 (very stressed) |
HRV Feeling
Rather than requiring a wearable, this marker captures your subjective sense of heart rate variability and overall physiological readiness. It accounts for situations where wearable data is unavailable or where the athlete's perceived state differs from device readings.
Sleep Hours
Log how many hours of sleep you got the previous night. This is used alongside soreness and stress to weight the readiness calculation toward recovery or performance.
Soreness (1–5)
A simple 1–5 rating:
- 1 — No noticeable soreness
- 2 — Mild, doesn't affect movement
- 3 — Moderate, present during warm-up
- 4 — Significant, limits range of motion
- 5 — Severe, affects daily movement
Stress Level (1–5)
Captures psychological and lifestyle stress:
- 1 — No stress
- 2 — Low background stress
- 3 — Moderate, noticeable impact
- 4 — High, affecting focus and energy
- 5 — Very high, significant impact on wellbeing
How It Affects Your Day
Once submitted, the check-in data flows into two downstream systems:
Readiness Score
Your daily readiness score is recalculated using the four submitted markers. Poor sleep combined with high soreness or stress will lower the score; good sleep with low soreness and stress will raise it. The readiness score is visible on your dashboard and is used by coaches to understand your daily capacity at a glance.
AI Personalisation Engine
The AI engine uses your readiness score to adapt that day's training recommendations in real time:
- High readiness → full-intensity programming, performance-focused cues
- Moderate readiness → maintained volume with adjusted intensity or substitutions flagged
- Low readiness → active recovery options surfaced, load reduced, mobility-focused alternatives suggested
This happens automatically — you don't need to manually adjust anything after completing the check-in.
Where to Find It
The Morning Check-in Widget appears at the top of the app home screen each day. It will prompt you until completed, then display a summary of your logged values and your resulting readiness score for the day.
Tips for Accurate Data
- Complete the check-in first thing in the morning, before coffee or training, for the most representative snapshot.
- Be honest with ratings — the AI engine is calibrated to adjust training based on real inputs, not optimistic ones.
- Consistent daily submissions improve personalisation accuracy over time as the engine builds a baseline for your individual patterns.
For Coaches and Gym Owners
Check-in data is aggregated into each member's profile and is visible in the coach dashboard. When reviewing athletes before a session, soreness and stress scores are surfaced alongside the readiness score so coaches can make informed scaling or substitution decisions without needing to ask each member individually.
High stress or soreness trends across your member base may also surface in gym-level health monitoring dashboards, helping owners identify periods of collective overtraining or lifestyle stressors in the community.