The weekly check-in

Every client completes a five-question check-in every Monday. Energy score (1–10). Sleep quality and hours. Training sessions completed and perceived effort. Recovery time after the last hard session. Stress load (1–10). These five inputs take two minutes to complete and generate the data layer that drives every coaching decision that week.

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The analytics layer

Check-in data feeds a computed metrics system: a RecoveryScore that composites sleep, energy, and recovery time; trends are calculated over rolling weeks, and consecutive days of low self evaluation scores trigger coaching alerts. Weekly training loads are tracked against each client’s baseline.

When thresholds are crossed, the coach is alerted — not the client. The client sees progress. The coach sees problems early.

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How coaching decisions are made

Every week, before the group call, the coach reviews check-in data for every client. Patterns, trends, and anomalies inform the coaching agenda. Training plans are adjusted weekly — not quarterly — based on what the data shows. A client whose recovery scores have dropped three weeks in a row gets a different week than one whose scores are climbing.

This is not algorithmic coaching. Data surfaces the information; the coach interprets it and acts to best steer each athlete.

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What progress means here

Progress in perimenopause is not always a faster pace or a lower weight. It is often: sustained training load held over 8 weeks. Energy pattern shifting from 'unpredictable' to 'stable with pattern.' Recovery time moving from 72+ hours to 48 hours. Confidence score — the single question we ask at intake and again at week 8 — moving from 4 to 7.

These are measurable. They are improvable. And they compound — each one making the next one more achievable.