JasMiamiMethod

Onboarding · The daily check-in

Two minutes a morning. One honest number.

Everything the coach prescribes starts with the same five questions. Here is exactly why each is asked, how to rate yourself on the 1–5 scale, and how the answers feed your daily evaluation — the readiness score and its verdict.

01

Check in — two minutes

Five questions (sleep, soreness, energy, motivation, stress), then optional resting heart rate and morning weight. Type them or speak them — no devices required.

02

Get scored — why + metric + evaluation

Each answer has a reason it's asked, a 1–5 way to self-rate, and a fixed effect on a single 0–100 readiness score. The math is open below — nothing is a black box.

03

Execute — the verdict scales today

The score maps to one of four verdicts (Full · Trim · Easy · Rest) that automatically scale duration and cap intensity for today's session, fuel and recovery.

Part 1 — The five questions
01

Sleep quality

1 = terrible · 5 = deep, unbroken±16 points
Why it's asked

Sleep is when adaptation consolidates — growth hormone, tissue repair and motor learning all peak overnight (Fullagar 2015). A short or broken night is the single biggest predictor of a poor session.

The metric — how to self-rate

Rate last night honestly: did you wake refreshed, or fight the whole night? Hours matter, but so does quality — 6 solid hours can beat 8 fragmented ones.

How it feeds the evaluation

Moves the readiness score ±16 points. A bad night pulls the verdict toward an easy day or full rest, protecting the block instead of digging a hole.

02

Muscle soreness

1 = fresh · 5 = wrecked−12 points
Why it's asked

Residual soreness is a proxy for incomplete recovery — the muscles are still in the repair phase rather than ready to produce force (session-RPE / recovery research).

The metric — how to self-rate

Squat down, walk a few steps. Tight and heavy? That's a 4–5. Loose and springy? A 1–2.

How it feeds the evaluation

Subtracts up to 12 points (more sore = lower readiness). High soreness caps today's intensity.

03

Energy

1 = drained · 5 = buzzing±16 points
Why it's asked

Subjective energy tracks autonomic recovery — how much 'reserve' the nervous system has available for a quality session (readiness-screening research).

The metric — how to self-rate

How do you feel before coffee and before you've talked yourself into anything? The first honest answer is usually the right one.

How it feeds the evaluation

Moves the score ±16 points. Low energy is the most common signal to trim volume rather than force it.

04

Motivation

1 = none · 5 = fired up±8 points
Why it's asked

Motivation is a psychobiological signal — a sharp, persistent drop can signal under-recovery even when the body hasn't said so yet (overtraining-syndrome literature).

The metric — how to self-rate

Do you want today's session, or are you dreading it? Momentum is real; burnout often announces itself here first.

How it feeds the evaluation

A lighter ±8 points. Low motivation nudges the coach toward keeping the habit easy rather than calling rest.

05

Life stress

1 = calm · 5 = overwhelmed−10 points
Why it's asked

Psychological stress and training stress share the same physiological currency — allostatic load. A brutal work week taxes recovery even if the legs feel fine.

The metric — how to self-rate

Rate the whole picture — work, family, sleep pressure — not just today's mood.

How it feeds the evaluation

Subtracts up to 10 points. High stress trims the prescription even when you feel physically okay.

Part 2 — Objective signals (optional)

The five questions are subjective. These are the objective anchors the engine layers on top when you have them — they sharpen the score without you having to interpret anything.

Resting heart rate

Before coffee, still in bed.

Resting HR is an objective autonomic window — a fast, cheap signal of how hard the body is working to recover (Plews 2013).

Evaluation: A reading 6+ bpm over your 7-day baseline subtracts 10 points; 6 below adds 4. It's the app's most objective daily signal.

Morning weight

Same scale, after bathroom, before food.

Day-to-day weight tracks hydration and fueling status — sudden swings are fluid or glycogen, not body composition.

Evaluation: Rolled into a 3-day vs prior trend. ±1.5% flags overhydration/under-fuelling or dehydration.

Cycle day (female athletes)

Day 1–35 of the menstrual cycle.

Strength favors the late follicular phase and dips in the early follicular phase (Niering 2024); individual variability is large (McNulty 2020).

Evaluation: Adjusts readiness, protein target and training focus by phase — individualized, never a blanket 'train lighter' rule.

Sick or injured

A yes/no — don't train through it.

Training through illness converts a 2-day setback into a 2-week one; the immune system is already taxed by the block.

Evaluation: A 'yes' subtracts 40 points and forces a rest verdict — the engine's hard stop.

Part 3 — The daily evaluation

How the daily evaluation works

Your five answers (plus resting HR and weight when you add them) combine into a single readiness score from 0–100. That score becomes one of four verdicts — and today's session is scaled to it automatically.

50 + sleep(±16) − soreness(≤12) + energy(±16) + motivation(±8) − stress(≤10) − sick(40) ± RHR vs baseline

The scoring is deliberately conservative: subjective signals are weighted, objective resting HR trims the edges, and 'sick' overrides everything. When in doubt, the engine backs off.

FULL

65–100
×1.0 durationcap cap Z7

Green to go. Take the key session by the horns — chase the quality.

TRIM

45–64
×0.85 durationcap cap Z4

Trim the last interval set, keep the main work, extend the warm-up.

EASY

25–44
×0.60 durationcap cap Z2

Keep the habit, drop to easy intensity and ~60% duration. Sleep is priority.

REST

<25 (or sick)
×0 durationcap Z1 flush only

Full rest or a 20-min Z1 flush. Protect the block — the hard work keeps for tomorrow.

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