1
Pre-Session
Morning data and subjective status
Resting Heart Rate
High priority
Compare today with your normal 7–14 day range.
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HRV
High priority
Large drops or unusual spikes may suggest stress or poor recovery.
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Stair / Movement Check
High priority
Use a familiar stairs or normal early movement.
Sleep Quality
Medium priority
One poor night alone is not usually decisive.
General Readiness
Medium priority
Honest sense of energy and willingness to train.
2
Warm-Up
After 10–15 minutes of easy running
Warm-Up Heart Rate
High priority
At your normal easy effort or pace.
Warm-Up Feel
Medium priority
How the body feels once moving.
3
First Rep
First controlled threshold rep, 3–6 minutes
Heart Rate at Threshold Effort
High priority
Compare heart rate, pace/power, and effort.
Feel at Threshold Effort
Medium priority
Does the effort feel controlled and repeatable?
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...
Traffic Light Guide
Green: Everything looks better than normal. You may extend the session by 20%, 1–2 repetitions, or increase intensity slightly, but only within the purpose of the workout.
Amber: Within the normal range. Complete the session as planned, but do not add extra load.
Red: 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.
The combination of markers matters more than any single score.