1
Before training – Passive measures
Morning data and subjective status
Resting heart rate
High weight
Measure in the morning. Compare with your average over 7 to 14 days.
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HRV (heart rate variability)
High weight
Both large drops and unexplained increases can indicate stress. Only use HRV if you measure it consistently.
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Stair test
High weight
Focus on how your thigh muscles feel in a familiar flight of stairs.
Sleep quality
Moderate weight
One poor night on its own is not critical.
General feel and motivation
Moderate weight
2
During the session – Warm-up
After 10 to 15 minutes of easy running
Warm-up heart rate
High weight
At the same easy pace you normally use.
Warm-up feel
Moderate weight
3
During the session – Threshold rep
Assessment of the first rep, 3 to 6 minutes
Heart rate at threshold pace
High weight
Feel at threshold
Moderate weight
Lactate
High weight
Awaiting markers
Fill in any three markers to receive a live traffic-light assessment. Each new marker updates the result immediately.
TrainingPeaks comment
Copy this after the session (optional). Choose whether finish state was better / same / worse.
Awaiting at least three markers...
How to interpret the traffic light
Green light: Everything looks better than normal. You may extend the session by 20 to 40% or increase intensity slightly, but only within the purpose of the workout.
Yellow light: Within the normal range. Complete the session as planned, but do not add extra load.
Red light: The body is not ready for the full key session. Use the TrainingPeaks STEP-DOWN version if it feels safe, or choose easy Z0-Z1, walking, rest, or stop.