TRAINING STRESS ASSESSMENT

Training Stress – 10-Point Feel Check

“Feel still beats algorithm gadgets.” Listen first, then adjust.

Answer Yes/No. Yes = 1 point. Higher score = higher training stress.

Green (0–2)

1) Motivation — needed willpower just to start sessions you’d normally enjoy?

Yes No

2) Sleep — had 2+ nights of broken/light sleep in the last week?

Yes No

3) Morning feel — waking unrefreshed (groggy, heavy legs, flat mood)?

Yes No

4) Caffeine reliance — need >2 coffees/strong caffeinated drinks most mornings?

Yes No

5) Cravings/appetite — sweets up, or evening appetite hard to satisfy?

Yes No

6) Training feel — easy sessions feel hard (chat pace tough, legs heavy) >2× this week?

Yes No

7) Aches & fixes — leaning on anti-inflammatories or more physio/massage to stay afloat?

Yes No

8) Immunity/health — lingering sniffles or recurring minor illnesses in the last month?

Yes No

9) Weight shift — noticeable change (up or down) across 4–6 weeks without trying?

Yes No

10) Mood & bandwidth — loved ones say you’re flat/irritable/absent, or “three boofheads before 11am” most days?

Yes No

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😮‍💨 4–6 minutes slow nasal breathing

🌞 10–20 minutes daylight + easy stroll

🛌 Guard sleep: dark/cool room, wind-down ritual

🥗 Protein breakfast, steady meals, rein in rescue sugar

💓 Keep most sessions aerobic; earn your intensity

v1.1 • Training Stress Score (Feel-first)

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