InForm

Check in · Track · Perform

Form Check

Readiness, breath & strain

Day by day

Tap a row to jump to that day.

Sensitivity (mindset)

Zones compare you to your own recent baseline (5-day and 28-day averages). The mindset sets how wide each zone band is, so it takes more or less of a dip to change color.

Green — good to push Yellow — train as planned, don't add Orange — back off 20–30% Red — rest or active recovery
Score weighting

Your readiness blends the old numbers-based score with your 5-day average and your own baseline, so one odd day can't swing it. Drag to change how much each factor counts. Weights are relative and always rescale to 100%.

Readiness score — factors
Form Check — sections
Backup

Your data lives in this browser only. Export a backup file periodically, or after you log — especially if you're using this as a downloaded file, since clearing browser data would erase it otherwise.

Readiness level

Readiness trend

Total Readiness on top, Brain, Body & Mind below (each 0–100). Zone colors appear on the status cards above, not on the lines. CO2TT and breath holds live on the Breath tab. Scroll sideways for earlier days.

Show/hide lines:

Log your first check-in on the Readiness tab to start the trend.

Daily check-in

Tap a button to set each score. 1 = lowest, 5 = highest — higher is always better.

Total Readiness –

Logged check-ins

Nothing logged yet.

Training level

Strain & RPE

Each day's strain (all workouts added together) and its 5-day rolling average. RPE is its own line on the right axis. Rest days count as 0. Scroll sideways for earlier days.

Log a workout on the Training tab to start your strain chart.

Weekly mileage

Weeks run Monday–Sunday. The status compares your last 7 days with the average of the four 7-day blocks before it: above ~1.3–1.5× suggests you're ramping too fast (overtraining risk); below ~0.8× suggests you're doing noticeably less than usual.

Log a sport and distance on the Training tab to start tracking weekly mileage.

Log training

How restful was it? 1 = did nothing, 5 = active recovery (tap again to clear)

Workouts logged this day

Add a workout

Workout–

Cardio scores by duration + average HR (TRIMP). Weightlifting and climbing score as sRPE: session duration \u00d7 RPE, scaled to sit alongside TRIMP. Your session RPE counts 70% and the average of your set (or climb) RPEs counts 30%. Reps and weight are logged for your records and progress; they don't change strain. RPE (1–10) is its own separate scale. Everything is optional.

RPE guide: what each number feels like
RPE — how hard did it feel? 1 = resting, 10 = absolute max (optional; tap again to clear)

Logged training

Nothing logged yet.

Training load profile

Baseline for TRIMP and bodyweight exercises. Bodyweight is used to turn pull-ups, push-ups, dips and similar exercises into pounds of volume; update it as it changes. Measure resting HR first thing in the morning for several days and take the lowest. Get max HR from a true max-effort test or a recent hard race/interval session. Update these if your fitness changes — scores recalculate automatically.

TRIMP = minutes × B × weighting, where B = (avg HR − resting HR) ÷ (max HR − resting HR). Weighting is 0.64·e1.92·B for men and 0.86·e1.67·B for women.

Log

Everything you can enter, all in one place: readiness check-in, training and breath tests. Each part saves on its own — fill in whichever you have today.

Breath level

Breath trend

CO2 tolerance test and breath-hold assessment over time, in seconds. Scroll sideways for earlier days.

Log breath tests

Everything is optional — fill in whichever tests you did today.

How to do the CO2TT

CO2TT – CO2 Tolerance Test.

  1. Take a few deep breaths in through your nose.
  2. Slowly release your breath and time how long you can control a prolonged exhale. Do NOT swallow or pause. Motor control of the release of the breath is a factor as well.
  3. Resume normal breathing.
CO2 Tolerance Test (CO2TT)–

How many seconds did today's CO2 tolerance test last? Optional — leave blank if you didn't test today.

seconds

How to do the breath-hold assessment

You don’t need to record every step each time, but do your best to keep the set-up the same so results are comparable: same time of day, same position, etc.

First urge → Strong urge → Maximum. The response changes as the hold continues. Your first task is to recognize what distinguishes each endpoint.

  • At first urge: Notice the earliest clear desire to breathe. Exhale and wait for your breathing to normalize. When ready, hold again and look for the strong urge.
  • At strong urge: Notice what has changed since the desire to breathe first appeared. Exhale and wait for your breathing to normalize. When ready, hold again and look for the max hold.
  • At maximum: Notice what allows you to continue and what eventually brings the hold to an end. After the hold, observe how breathing resumes and how the first few breaths feel.

The goal is to recognize how the response develops across the three endpoints, rather than focusing only on the final time.

Learn and practice together. Your instructor will demonstrate the starting position, the breathing sequence, the controlled inhale, when timing begins, and how to recognize each endpoint. Watch the demonstration first and ask about anything that is unclear.

The basic sequence:

  • Sit comfortably and allow your breathing to settle.
  • Breathe normally without taking preparatory deep breaths.
  • Complete the instructed inhale.
  • Begin the breath hold and start the timer.
  • Notice when the first urge to breathe appears.
  • Notice how the experience changes as the urge becomes strong.
  • Continue until you voluntarily end the hold at maximum.
  • Resume breathing and stop the timer.
  • Observe your first few breaths without deliberately changing them.
Breath-hold assessment–

After a normal exhale, hold your breath and note the time of each point. All in seconds.

Logged breath tests

Nothing logged yet.