Should I train today?
Four questions, thirty seconds, and a suggestion you can argue with.
There is no formula that turns four answers into a verdict, and anyone claiming otherwise is selling something. What the research does support is this: simple check-ins with yourself track how you are responding to training better than most gadgets do. This is a structured way to have that check-in before you decide.
Grounded in the evidence on athlete self-report measures: a large systematic review found subjective wellbeing measures (mood, perceived recovery, soreness) reflected training loads more consistently than objective markers like heart rate or hormone levels (Saw, Main & Gastin, British Journal of Sports Medicine, 2016). The scoring here is common sense layered on that principle, not a validated threshold. Your judgement beats any calculator.
Make it a habit
Pair this with the free load tracker and you will know both how you feel and what you have actually done. Together they catch most training mistakes before they happen.