TRAINING STRESS ASSESSMENT

BP40+ Running Model · Trouble Shooting

Training Stress Score

A 30-second check to stop you training like your life is perfect. Feel still beats gadgets. Listen first, then adjust.

The rule: don’t ignore the warning lights.

A higher score means your system may already be under load. That does not make you weak — it gives you useful feedback before training becomes illness, injury or burnout.

Check stress

Adjust training

Protect recovery

Stay consistent

Your Score

0/10

Yes = 1 point. Higher score = higher current training stress.

Green · 0–2

What the score means

Use this as your pre-session reality check. The result should influence your training decision today.

🟢 0–2: Train as planned

🟠 3–5: Reduce / cap DTI

🔴 6–8: Walk:Run / recovery only

⛔ 9–10: Rest / seek advice

The 10-Question Feel Check

Be honest. This is not a toughness test. It is a load-management tool.

😐 Motivation — needed willpower to start sessions?

Yes No

😴 Sleep — broken or light sleep for 2+ nights?

Yes No

🌅 Morning — waking flat or unrefreshed?

Yes No

☕ Caffeine — need more than 2 coffees most mornings?

Yes No

🍫 Cravings — sweets up / appetite hard to control?

Yes No

🏃 Training — easy sessions feel hard?

Yes No

🩹 Body — relying on physio, meds or constant patch-ups?

Yes No

🤧 Health — lingering illness or “not quite right”?

Yes No

⚖️ Weight — changed without trying?

Yes No

😤 Mood — flat, irritable or low bandwidth?

Yes No

What To Do Next

When In Doubt…

😮‍💨 4–6 min nasal breathing

🌞 Daylight + easy walk

🛌 Protect sleep

🥩 Protein first

💓 Stay aerobic

Final Pampy Take

This score is not here to scare you. It is here to stop one bad session becoming three bad weeks.

If the score is high, simplify the work: DTI, Walk:Run, easy movement, sleep, food and recovery.

Healthy consistency beats heroic stupidity every time.

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