Check in every morning
The Check-in quick action on the dashboard asks five questions on a 1 to 5 scale:
| Question | 1 | 5 |
|---|---|---|
| How tired do you feel? | Exhausted | Fresh |
| How did you sleep? | Badly | Great |
| Soreness | Very sore | None |
| Mood | Low | Great |
| Motivation | Low | High |
If a connected device already reported last night’s sleep, the sleep question is replaced with Sleep came from your device, so we won’t ask. One check-in per day; saving again overwrites it. The check-in is free on every plan, and the history you build on Free is there when you move to Plus.
Why it matters
A watch measures heart rate variability and sleep but not soreness, stress, or motivation. The check-in records those, and the readiness card says that your check-ins decide whether a session changes.
On Plus, when readiness is low and the check-in agrees, a suggestion card offers an easier version of the planned session, a recovery session, or a rest day. When readiness is low but you report feeling fresh, the plan stands and no card appears. See Insights and suggestions.
Making it a habit
- Do it before you look at anything else on the dashboard, so the numbers do not sway the answers.
- Answer for how you feel at the moment.
- It takes about ten seconds. Pair it with something you already do, such as the first coffee.
- It does not count toward the streak.
The check-in also works from the first day, before your training baseline exists. See Readiness looks too low in the first week.