How you're feeling changes what you're given. Set it here before you read the block and the day rebuilds around it.
How are you today?
One tap. "Beat up" pulls the volume and intensity back, "Travel" rebuilds on the gear you'll actually have, and "Rest" logs a chosen day off that never counts against you.
Weight today
Optional, and useful — the trend is what the coach reads, never a single morning.
Weekly check-in
7-day averages from your watch or app — bodyweight alone is fine. Sleep in hours (e.g. 6.7). Leave anything you don't have — like bodyweight if you don't use a scale — blank.
RHR, sleep, and weight are syncing automatically from your watch — just add your HRV.
Connect Apple Health
Sync your resting HR, sleep, and weight automatically every morning — one iPhone shortcut, then you only ever add HRV by hand.
Open the shortcut, tap the first text box, and paste your key there (in place of the placeholder):
Run it once — it should say Synced. Then set a daily Automation (Time of Day → ~6 AM → Run Immediately) so it posts each morning on its own.
It posts once each morning over HTTPS to your own account — nothing else leaves your phone.
Garmin users: open the Garmin Connect app first so it syncs to Apple Health, and add your HRV by hand in the weekly check-in — Garmin doesn't write HRV to Apple Health.