EsteCoach
Sign inAhead, from what's logged so far · Mon 16 Nov 2026
How should you train today?
Held by a safety rule: back from a near-idle stretch.
Training loadwatchingWatch
last 7 days averaged 0 exercise min a day vs 20 over the last 4 weeks (0.00×): a light week, build back up rather than going all out
Effort (RPE)watchingNo reading yet
not enough sessions with RPE yet
SleepcountsNo reading yet
HRV & resting HRwatchingNo reading yet
How you feelcountsNo reading yet
no check-in today yet
NutritionwatchingNo reading yet
under 2 complete days logged in the last 4
Weight-loss pacewatchingNo concern
losing 0.14% of body weight a week (last 4 weeks vs the 4 before): not fast enough to cost recovery (above 1% a week); this checks too fast, not too slow
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.
Today's session
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Next in your push → pull → legs rotation after legs on Mon 2 Nov. Exercises from your last Push A (Mon 26 Oct); each target comes from the last time you did that exercise.
Each target comes from the last normal session of that exercise; deload days never set one. Main lifts: an estimated max from that session's sets and their RPEs, 5 lb more, and the reps that would land at RPE 8–9.5. A missed target holds the weight. Accessories: add a rep up to 12 (15 for calves, laterals, shrugs, face pulls, leg extensions, flyes), then add load and drop to the bottom of the range. Bodyweight: beat the last total reps by 1–2. No RPE logged: repeat it. A take-it-easy day is 80% of last time's sets and weight; a flagged back makes it 60%, every lift still in.
| Exercise | Today | Why | Last time |
|---|---|---|---|
| Barbell Bench Press | 145 × 5, 145 × 5 deload |
20% off last time (180 × 5, 180 × 5, 180 × 5); stop each set by RPE 8 | 180 × 5, 180 × 5, 180 × 5 · Mon 26 Oct |
| Dumbbell Incline Bench Press | 50 × 9, 50 × 9 deload |
20% off last time (60 × 9, 60 × 9, 60 × 9); stop each set by RPE 8 | 60 × 9, 60 × 9, 60 × 9 · Mon 26 Oct |
| Cable Tricep Pushdown | 55 × 10, 55 × 10 deload |
20% off last time (70 × 10, 70 × 10, 70 × 10); stop each set by RPE 8 | 70 × 10, 70 × 10, 70 × 10 · Mon 26 Oct |
| Dumbbell Lateral Raise | 25 × 14, 25 × 13 deload |
20% off last time (30 × 14, 30 × 13, 30 × 13); stop each set by RPE 8 | 30 × 14, 30 × 13, 30 × 13 · Fri 30 Oct |
This is a made-up lifter. Want EsteCoach on your own training?
Get early accessTraining calendar
November 2026
Training calendar
September 2026
October 2026
November 2026
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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)
Resting heart rate (bpm)
Sleep (hours asleep)
Load ratio (7-day vs 28-day)
Spinal load by day type, from your own sessions:
push 0.63 · pull 1.25 · legs 1.32 (0–3).i
Body weight
171.4 lb · -0.75 lb a week, 4-week fit
Body weight
-0.75 lb a week, 4-week fit · 0.44% of body weight
| Last 7 days vs the 7 before | not enough weigh-ins to compare (0 and 1) | ||
| Last 4 weeks vs the 4 before | -1.0 lb (-0.24/wk) | 0.14%/wk | Slower than planned |
i
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
Goal by 15 Jan 2027 at this pace · 6.4 lb to go · about 9 weeks
Strength
Squat + bench + deadlift 922 lb · DOTS 293
Strength
| Lift | e1RM | × body weight | Level | Next level at | At 165 lb |
|---|---|---|---|---|---|
| Squat | 314 lb | 1.83 | Intermediate | 348 lb | Intermediate |
| Bench press | 218 lb | 1.27 | Intermediate | 261 lb | Intermediate |
| Deadlift | 390 lb | 2.28 | Intermediate | 436 lb | Intermediate |
| Overhead press | 144 lb | 0.84 | Intermediate | 174 lb | Intermediate |
Squat + bench + deadlift: 922 lb, DOTS 293 (300 at 165 lb with the same lifts).
i
Levels use common 1RM-to-body-weight bands, scaled to your 171 lb 14-day average by body weight2/3, because a plain ratio underrates heavier lifters. e1RM comes from your best set (Epley), so lifts trained in sets of 3–5 read a little high or low against a tested single. The bands are a rough guide, not a federation standard. DOTS compares totals across body weights: roughly 300–350 is a good recreational lifter, about 400 national level, 500+ world class.
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).
Protein target: 0.8 g per lb of body weight = 137 g/day at the 14-day trend (estecoach.toml).
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, Magnesium glycinate, Fish oil, every day, from supplements.toml.
Estimated from food logs and labels, not a blood test.i
Running low · last 28 days
| Nutrient | Food | + Supplements | Total | Of reference | Foods that close it |
|---|---|---|---|---|---|
| Vitamin E | 9.1 | – | 9.1 mg | 60% | sunflower seeds, almonds, peanut butter, avocado |
Near an upper limit
| Nutrient | Counted | Upper limit | Of limit | Note |
|---|---|---|---|---|
| Magnesium | 200 mg | 350 mg | 57% | supplements only: the limit applies to supplemental intake |
| Vitamin D | 2,244 IU | 4,000 IU | 56% | food + supplements. Food alone is about 230 IU a day; the 2,000 IU capsule is most of it. |
| Calcium | 1,261 mg | 2,500 mg | 50% | food + supplements |
Why today's call
Take it easy · 2 of 7 signals count
Why today's call
Take it easy. A safety rule applies: you're coming back after a quiet stretch.
Counting today
-
Sleep No reading yet
No sleep recorded for last night
On poor-sleep days, you hit about 3 fewer of every 10 targets than usual.
-
How you feel No reading yet
No check-in yet today
On rough check-in days, you hit about 5 fewer of every 10 targets than usual.
Watching, not counting yet
-
Training load Watch
0 minutes of exercise a day this week vs 20 usual: well below usual
On unusual-load days, you hit about 1 fewer of every 10 targets than usual.
-
Effort No reading yet
Not enough rated workouts yet
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
On low-recovery days, no clear difference in targets hit.
-
Nutrition No reading yet
Fewer than 2 of the last 4 days fully logged
Too few days to judge
-
Weight-loss pace No concern
Losing 0.1% of body weight a week. Only a concern above 1% a week, where recovery can suffer.
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.
Your clearest example: on rough check-in days, you hit about 5 fewer of every 10 targets than usual.
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 | Yes, about 5 more of every 10 targets hit on those days |
| Strong last workout: at least 8 of every 10 targets hit | No, hit 3 of 4 targets | Not yet |
Safety rules
Applies today: you're coming back after a quiet stretch. 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?
On days the app would say to take it easy, you hit fewer of your usual targets. That suggests it's picking the right days to back off.
| Go hard | 73% of targets hit |
| Go as planned | 53% of targets hit |
| Take it easy Since 2 Nov 2026, easy days use lighter targets and aren't scored, so this row covers earlier days. | 34% of targets hit |
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. 229 workouts are scored.
| Signal | Today, as measured | In the call | Record |
|---|---|---|---|
| Sleep | counts | -30 pts (likely -38 to -22), 67 days with it vs 162 without | |
| How you feel | no check-in today yet | counts | -45 pts (likely -61 to -30), 18 days with it vs 45 without |
| Training load | last 7 days averaged 0 exercise min a day vs 20 over the last 4 weeks (0.00×): a light week, build back up rather than going all out | watching | -5 pts (likely -16 to +6), 44 days with it vs 185 without |
| Effort | not enough sessions with RPE yet | watching | 14 days with it vs 213 without; 15 of each are needed |
| HRV & resting heart rate | watching | -4 pts (likely -14 to +5), 45 days with it vs 183 without | |
| Nutrition | under 2 complete days logged in the last 4 | watching | 0 days with it vs 220 without; 15 of each are needed |
| Weight-loss pace | losing 0.14% of body weight a week (last 4 weeks vs the 4 before): not fast enough to cost recovery (above 1% a week); this checks too fast, not too slow | watching | 0 days with it vs 209 without; 15 of each are needed |
| Reason to go hard | – | proven | +47 pts (likely +30 to +63), 45 days with it vs 17 without |
| Reason to go hard | your last session met 3 of 4 targets | not yet | +7 pts (likely -4 to +17), 46 days with it vs 181 without |
Targets met after each call
| Call | What the app told you | If today's rules had run all along |
|---|---|---|
| Go hard | 65% (5) | 73% (42) |
| Go as planned | 52% (44) | 53% (158) |
| Take it easy | 43% (7) | 34% (29) |
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 0.00× 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.