EsteCoach
Sign inLooking back · Thu 22 Jan 2009
How should you train today?
No signal has a record of mattering for you yet, so the plan stands.
Training loadwatchingNo reading yet
Effort (RPE)watchingNo reading yet
not enough sessions with RPE yet
SleepwatchingNo reading yet
HRV & resting HRwatchingNo reading yet
How you feelwatchingNo reading yet
no check-in today yet
NutritionwatchingNo reading yet
under 2 complete days logged in the last 4
Weight-loss pacewatchingNo reading yet
not enough weigh-ins for a 4-week comparison
i
A signal counts once your own history shows it matters: on days it showed Watch or Concern, your workouts went worse than on days it didn't (see Why today's call). The rest are watching: shown, but not used yet. Take it easy with one counted signal at Concern or two at Watch; rest with two at Concern. Going hard needs a reason that has itself gone with better workouts, never just nothing showing Watch. A safety rule (a health note, or coming back from a near-idle stretch) makes it a take-it-easy day whatever the record says. The score sits inside the call's band (rest 0–24, take it easy 25–49, as planned 50–74, go hard 75–100), higher the more areas are clear.
This is a made-up lifter. Want EsteCoach on your own training?
Get early accessTraining calendar
January 2009
Training calendar
November 2008
December 2008
January 2009
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Hover a day for its sessions; click to open the page as of that day.
Recovery
HRV – · resting HR – · slept – h
Recovery
Overnight HRV (ms)
No data yet.
Resting heart rate (bpm)
No data yet.
Sleep (hours asleep)
No data yet.
Load ratio (7-day vs 28-day)
No data yet.
Spinal load by day type, from your own sessions:
(0–3).i
Body weight
– lb
Body weight
| Last 7 days vs the 7 before | not enough weigh-ins to compare (0 and 0) | ||
| Last 4 weeks vs the 4 before | not enough weigh-ins to compare (0 and 0) | ||
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The goal date is a straight line at today's pace. Loss usually slows, so it's the pace you're on, not a promise.
The headline is the 14-day average, since one morning swings ±1.5 lb on water. The 4-week fit is a line through the last 4 weeks of weigh-ins. The two rows compare averages instead: the last 7 days against the 7 before, and the last 4 weeks against the 4 before, so they land near the fit but not on it.
Planned pace: losing 0.5–1.0% of body weight a week (estecoach.toml). A single week moves 2–3 lb on water and glycogen alone, so the 4-week line is the one to act on.
Goal: 165 lb
No weigh-ins in the last 14 days, so there is no trend to forecast from.
No data yet.
Strength
Best estimated 1RM, last 8 weeks
Strength
No weigh-ins in the last 14 days, so there is no body weight to compare against.
Nutrition
Nutrition
Running low means under 90% of the reference intake, from food and supplements; near an upper limit means 50% of it or more. kcal a day over 0 complete days of the last 14. The readiness card's nutrition line uses the last 4 days, so its number differs. Logged = Apple's burn (active + resting) minus Cronometer intake.
Measured = what the 4-week weight trend implies (lb/week × 3,500 ÷ 7).
For reference, 1.2–1.6 g per kg (0.54–0.73 g/lb) is the range usually cited for keeping muscle while losing weight. Reference: US Dietary Reference Intakes and upper limits, men 31–50.
Food counts only complete days where at least 80% of the day's calories came from foods that report the nutrient.
Supplements: Vitamin D3, Fish oil, every day, from supplements.toml.
Not enough food data to judge: Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K, B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B12 (Cobalamin), Folate, Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc, Fiber.
Estimated from food logs and labels, not a blood test.i
Running low · last 28 days
No gaps on the days with enough data.
Why today's call
Go as planned · 0 of 7 signals count
Why today's call
Go as planned. None of your signals has shown a clear pattern for you yet, so the plan stands.
Counting today
None yet. No signal has shown a clear pattern for you.
Watching, not counting yet
-
Training load No reading yet
Not enough days recorded yet
Too few days to judge
-
Effort No reading yet
Not enough rated workouts yet
Too few days to judge
-
Sleep No reading yet
No sleep recorded for last night
Too few days to judge
-
HRV & resting heart rateNo reading yet
?
Heart rate variability: the variation between heartbeats. Higher usually means better recovered.
Not enough readings yet
Too few days to judge
-
How you feel No reading yet
No check-in yet today
Too few days to judge
-
Nutrition No reading yet
Fewer than 2 of the last 4 days fully logged
Too few days to judge
-
Weight-loss pace No reading yet
Not enough weigh-ins yet
Too few days to judge
How the call works First match wins.
- RestA back spasm in today's check-in, or two counted signals show Concern
- Take it easyOne counted signal shows Concern, two show Watch, or a safety rule applies
- Go hardNo counted signal shows Watch or Concern, and something that predicts good days for you is present
- Go as plannedEverything else
Why some signals count
EsteCoach watches seven signals. A signal only affects your call once your own history shows it matters: on days it looked bad, your workouts went worse. Until then, it's shown here but doesn't count.
None of your signals has shown a clear pattern for you yet.
Reasons to go hard
| Reason | Today | Proven for you? |
|---|---|---|
| You checked in feeling at least OK, with no back or recovery problems | No check-in yet | Too few days to judge |
| Strong last workout: at least 8 of every 10 targets hit | No workout yet | Too few days to judge |
Safety rules
None today. These make it a take-it-easy day regardless of other signals: sick today or yesterday, injured today, injured yesterday with no check-in this morning saying you're fine, or coming back after a quiet stretch.
Do the calls match how workouts went?
There aren't enough workouts yet to tell whether the calls match how they went.
| Go hard | Too few days to judge |
| Go as planned | Too few days to judge |
| Take it easy Since 2 Nov 2026, easy days use lighter targets and aren't scored, so this row covers earlier days. | Too few days to judge |
| Rest | Too few days to judge |
Show the numbers
Each workout scores the share of its targets met, compared with your workouts within 45 days either side, so a good or bad stretch doesn't look like a signal's effect. pts are percentage points of targets: days a signal showed Watch or Concern minus days it showed No concern. "Likely" is a 95% range. A signal counts once the whole range is below zero, with at least 15 days on each side; a reason to go hard is proven once its whole range is above zero. 0 workouts are scored.
| Signal | Today, as measured | In the call | Record |
|---|---|---|---|
| Training load | watching | no days yet; 15 of each are needed | |
| Effort | not enough sessions with RPE yet | watching | no days yet; 15 of each are needed |
| Sleep | watching | no days yet; 15 of each are needed | |
| HRV & resting heart rate | watching | no days yet; 15 of each are needed | |
| How you feel | no check-in today yet | watching | no days yet; 15 of each are needed |
| Nutrition | under 2 complete days logged in the last 4 | watching | no days yet; 15 of each are needed |
| Weight-loss pace | not enough weigh-ins for a 4-week comparison | watching | no days yet; 15 of each are needed |
| Reason to go hard | – | not yet | 0 days with it vs 0 without; 15 of each are needed |
| Reason to go hard | – | not yet | 0 days with it vs 0 without; 15 of each are needed |
Targets met after each call
| Call | What the app told you | If today's rules had run all along |
|---|---|---|
| Go hard | 71% (11) | – |
| Go as planned | 37% (33) | – |
| Take it easy | 44% (13) | – |
| Rest | 0% (1) | – |
What the app told you: the calls as they were made each morning, the real test; the made-up lifter's are backfilled, each from only the data before it. If today's rules had run all along: every past workout replayed through today's rules, which were fitted on those same workouts, so it flatters them.
Training load
Last 7 days at – your 4-week norm
Training load
Exercise minutes
Hard sets
Tonnage, thousand lb
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Exercise minutes are Apple's, from all activity. Hard sets are sets at RPE 7 or more, or every working set where no RPE was logged. Tonnage is logged weight × reps; pull-ups add sets, not pounds.
Load ratio is exercise minutes a day over the last 7 days divided by the same over the last 4 weeks, through yesterday. 1.0 is a normal week. Over 1.3 is a sharp jump and over 1.5 is where injury risk climbs; under 0.8 is a light week, flagged because a big session straight after one is the classic way to get hurt.