Morning Check-In 🔥 21
Sleep, Mood, Energy & Stress
Overtraining Risk
You had 6 days with high strain (>15) in the last 7 days.
Sunday, March 29
Tough day — well done, Alex
💪 Strong day — your body is ready
-11% vs your Monday average 82%
Your body is running "expensive" today: Strain 17.04 at only 71% Recovery — that's 11% below your typical Monday (82%). Notable: Sleep was solid at 8h23 and 88%, yet recovery stays suppressed → this looks like "load > sleep", not sleep deficit.
Recovery
58%
↓ -16%
HRV
51ms
↓ -11ms
Sleep
100%
↓ +5%
Recovery
57 → 71%
HRV
53 → 61ms
Sleep
100 → 88%
6 days training → Recovery stays suppressed
Your recovery has been below average for 2 days (today 71% vs 76.1%, yesterday 68%) — with 6 consecutive training days, this is a clear accumulation signal, not "bad sleep" (you had 8.4h, 88%).
Build recovery planPost-workout window: Secure your recovery
You just finished a walk (28 kcal, OHF 88) — if you eat 25-35g protein + 40-60g carbs within 60 min, your recovery is more likely to hold.
Log mealYou're 2% from your sleep goal
Sleep was strong (88%, 8.4h), but your goal is 90%. The bottleneck is quality (HRV 61ms at Recovery 71%). Set a wind-down block from 8-10 PM tonight.
Wind-down setup💡 Nutrition has the most potential (63)
Kreatin
Magnesium
Zink
Vitamin B-Komplex
8h 23m · Score 88% · Resting HR 57 bpm
Weekly Recap
Cross-Module Analysis
Strong recovery & sleep — focus on nutrition