Wellness Check-in

Training adaptation isn’t just about what you do, it’s also about how well you’re ready to do it. Ignoring signs of fatigue, stress, or poor recovery can lead to stalled progress, illness, or injury.

The Vekta Daily Wellness Check-in is a quick, science-backed way to gauge your readiness before you train, helping you:

• Adjust sessions to match your recovery status

• Spot early signs of overtraining

• Make better-informed training decisions with your coach

Every morning, you answer four simple questions, each scored on a 1–7 scale:

• 1 = optimal state (low fatigue, no soreness, well-rested)

• 7 = compromised state (high fatigue/stress/soreness, poor sleep)

• Closer to 4 → Excellent readiness, proceed as planned

• Approaching 28 → High strain, consider modifying or reducing training load

1. "How fatigued are you?"
   Helps spot overtraining or insufficient recovery before it impacts performance

2. "How did you sleep?"
   Rates sleep quality, which plays a critical role in recovery, hormonal balance, and mental sharpness

3. "How are you feeling?"
   High stress reduces recovery capacity and increases injury risk

4. "Do you have any soreness?"
   Identifies the impact of recent training and guides adjustments to load

• High fatigue? → Swap hard intervals for an easy spin or active recovery.

• Poor sleep + soreness? → Prioritize rest and recovery strategies.

• Consistently high scores? → Time to reassess workload, nutrition, and recovery habits.

Spending 30 seconds each morning can save weeks of lost training later.
The Vekta Daily Wellness Check-in gives you and your coach the data to train smarter, recover better, and perform consistently.

• Hooper, S. L., Mackinnon, L. T., Howard, A., Gordon, R. D., & Bachmann, A. W. (1995). Markers for monitoring overtraining and recovery. Medicine and science in sports and exercise, 27(1), 106–112.