EsteCoach
Sign inToday · Thu 5 Nov 2026
How should you train today?
None of the signals that count shows Watch or Concern.
Training loadwatchingNo concern
last 7 days averaged 37 exercise min a day vs 32 over the last 4 weeks (1.14×): within the normal range; 3 rest days in the last 7, with a mix of longer and shorter sessions (monotony 1.1)
Effort (RPE)countsNo concern
sessions felt RPE 7.9 over the last 7 days vs 7.6 in the 4 weeks before
SleepcountsNo concern
6.4 h last night; 6.7 h a night over the last 3 nights vs 6.6 h over the 30 before
HRV & resting HRcountsNo concern
HRV 48 over the last 7 days vs 45 over the 30 before; resting HR 59 vs 60, same windows
How you feelcountsNo reading yet
no check-in today yet
NutritionwatchingNo concern
eating 2,377 kcal a day over 3 complete days of the last 4 vs ~2,103 to maintain (4-week trend); protein 147 g a day over the same days vs 138 g target
Weight-loss pacewatchingNo concern
losing 0.35% of body weight a week (last 4 weeks vs the 4 before): not fast enough to cost recovery (above 1% a week); this checks too fast, not too slow
i
A signal counts once your own history shows it matters: on days it showed Watch or Concern, your workouts went worse than on days it didn't (see Why today's call). The rest are watching: shown, but not used yet. Take it easy with one counted signal at Concern or two at Watch; rest with two at Concern. Going hard needs a reason that has itself gone with better workouts, never just nothing showing Watch. A safety rule (a health note, or coming back from a near-idle stretch) makes it a take-it-easy day whatever the record says. The score sits inside the call's band (rest 0–24, take it easy 25–49, as planned 50–74, go hard 75–100), higher the more areas are clear.
Today's session
i
Next in your push → pull → legs rotation after legs on Tue 3 Nov. Exercises from your last Push A (Tue 27 Oct); each target comes from the last time you did that exercise.
Each target comes from the last normal session of that exercise; deload days never set one. Main lifts: an estimated max from that session's sets and their RPEs, 5 lb more, and the reps that would land at RPE 8–9.5. A missed target holds the weight. Accessories: add a rep up to 12 (15 for calves, laterals, shrugs, face pulls, leg extensions, flyes), then add load and drop to the bottom of the range. Bodyweight: beat the last total reps by 1–2. No RPE logged: repeat it. A take-it-easy day is 80% of last time's sets and weight; a flagged back makes it 60%, every lift still in.
| Exercise | Today | Why | Last time |
|---|---|---|---|
| Barbell Bench Press | 185 × 2–3 add load |
max about 210 from 180 × 5 at RPE 6.5 | 180 × 5, 180 × 5, 180 × 5 · Tue 27 Oct |
| Dumbbell Incline Bench Press | 60 × 11 add a rep |
top set 60 × 10 at RPE 7 | 60 × 10, 60 × 10, 60 × 10 · Tue 27 Oct |
| Cable Tricep Pushdown | 75 × 9 add a rep |
top set 75 × 8 at RPE 8.5 | 75 × 8, 75 × 8, 75 × 8 · Tue 27 Oct |
| Dumbbell Lateral Raise | 25 × 14 add a rep |
top set 25 × 13 at RPE 6 | 25 × 13, 25 × 13, 25 × 13 · Sat 31 Oct |
This is a made-up lifter. Want EsteCoach on your own training?
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November 2026
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September 2026
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November 2026
i
Hover a day for its sessions; click to open the page as of that day.
Recovery
HRV 48 · resting HR 59 · slept 6.4 h
Recovery
Overnight HRV (ms)
Resting heart rate (bpm)
Sleep (hours asleep)
Load ratio (7-day vs 28-day)
Spinal load by day type, from your own sessions:
push 0.62 · pull 1.25 · legs 1.32 (0–3).i
Body weight
172.8 lb · +0.46 lb a week, 4-week fit
Body weight
+0.46 lb a week, 4-week fit
| Last 7 days vs the 7 before | -0.4 lb | 0.20%/wk | Slower than planned |
| Last 4 weeks vs the 4 before | -2.4 lb (-0.60/wk) | 0.35%/wk | Slower than planned |
i
The goal date is a straight line at today's pace. Loss usually slows, so it's the pace you're on, not a promise.
The headline is the 14-day average, since one morning swings ±1.5 lb on water. The 4-week fit is a line through the last 4 weeks of weigh-ins. The two rows compare averages instead: the last 7 days against the 7 before, and the last 4 weeks against the 4 before, so they land near the fit but not on it.
Planned pace: losing 0.5–1.0% of body weight a week (estecoach.toml). A single week moves 2–3 lb on water and glycogen alone, so the 4-week line is the one to act on.
Goal: 165 lb
The last 4 weeks are not trending toward 165 lb, so there is no date to forecast.
Strength
Squat + bench + deadlift 927 lb · DOTS 293
Strength
| Lift | e1RM | × body weight | Level | Next level at | At 165 lb |
|---|---|---|---|---|---|
| Squat | 314 lb | 1.81 | Intermediate | 350 lb | Intermediate |
| Bench press | 218 lb | 1.26 | Intermediate | 263 lb | Intermediate |
| Deadlift | 395 lb | 2.28 | Intermediate | 438 lb | Intermediate |
| Overhead press | 148 lb | 0.86 | Intermediate | 175 lb | Intermediate |
Squat + bench + deadlift: 927 lb, DOTS 293 (302 at 165 lb with the same lifts).
i
Levels use common 1RM-to-body-weight bands, scaled to your 173 lb 14-day average by body weight2/3, because a plain ratio underrates heavier lifters. e1RM comes from your best set (Epley), so lifts trained in sets of 3–5 read a little high or low against a tested single. The bands are a rough guide, not a federation standard. DOTS compares totals across body weights: roughly 300–350 is a good recreational lifter, about 400 national level, 500+ world class.
Nutrition
2,418 kcal a day · protein 151 g of 138 · 10 complete days of the last 14
Nutrition
Running low means under 90% of the reference intake, from food and supplements; near an upper limit means 50% of it or more. kcal a day over 10 complete days of the last 14. The readiness card's nutrition line uses the last 4 days, so its number differs. Logged = Apple's burn (active + resting) minus Cronometer intake.
Measured = what the 4-week weight trend implies (lb/week × 3,500 ÷ 7).
They differ by 101 kcal/day.
Protein target: 0.8 g per lb of body weight = 138 g/day at the 14-day trend (estecoach.toml); you're averaging 151 g, 109% of it.
For reference, 1.2–1.6 g per kg (0.54–0.73 g/lb) is the range usually cited for keeping muscle while losing weight. Reference: US Dietary Reference Intakes and upper limits, men 31–50.
Food counts only complete days where at least 80% of the day's calories came from foods that report the nutrient.
Supplements: Vitamin D3, Magnesium glycinate, Fish oil, every day, from supplements.toml.
Estimated from food logs and labels, not a blood test.i
Running low · last 28 days
| Nutrient | Food | + Supplements | Total | Of reference | Foods that close it |
|---|---|---|---|---|---|
| Vitamin E | 9.2 | – | 9.2 mg | 62% | sunflower seeds, almonds, peanut butter, avocado |
Near an upper limit
| Nutrient | Counted | Upper limit | Of limit | Note |
|---|---|---|---|---|
| Magnesium | 200 mg | 350 mg | 57% | supplements only: the limit applies to supplemental intake |
| Vitamin D | 2,237 IU | 4,000 IU | 56% | food + supplements. Food alone is about 230 IU a day; the 2,000 IU capsule is most of it. |
Why today's call
Go as planned · 4 of 7 signals count
Why today's call
Go as planned. Your effort, sleep, recovery and check-in look fine, and nothing says today is a day to push.
Counting today
-
Effort No concern
How hard workouts felt: 7.9 out of 10 this week vs 7.6 before
On high-effort days, you hit about 2 fewer of every 10 targets than usual.
-
Sleep No concern
6.4 hours last night; 6.7 a night over the last 3 nights vs 6.6 usual
On poor-sleep days, you hit about 3 fewer of every 10 targets than usual.
-
HRV & resting heart rateNo concern
?
Heart rate variability: the variation between heartbeats. Higher usually means better recovered.
Heart rate variability 48 this week vs 45 usual; resting heart rate 59 vs 60 usual
On low-recovery days, you hit about 3 fewer of every 10 targets than usual.
-
How you feel No reading yet
No check-in yet today
On rough check-in days, you hit about 5 fewer of every 10 targets than usual.
Watching, not counting yet
-
Training load No concern
37 minutes of exercise a day this week vs 32 usual: within your normal range
On unusual-load days, you hit about 1 more of every 10 targets than usual.
-
Nutrition No concern
About 2,380 calories a day vs about 2,100 to maintain; protein 147 g a day vs 138 g target (only 3 of the last 4 days fully logged)
Too few days to judge
-
Weight-loss pace No concern
Losing 0.3% of body weight a week. Only a concern above 1% a week, where recovery can suffer.
Too few days to judge
How the call works First match wins.
- RestA back spasm in today's check-in, or two counted signals show Concern
- Take it easyOne counted signal shows Concern, two show Watch, or a safety rule applies
- Go hardNo counted signal shows Watch or Concern, and something that predicts good days for you is present
- Go as plannedEverything else
Why some signals count
EsteCoach watches seven signals. A signal only affects your call once your own history shows it matters: on days it looked bad, your workouts went worse. Until then, it's shown here but doesn't count.
Your clearest example: on rough check-in days, you hit about 5 fewer of every 10 targets than usual.
Reasons to go hard
| Reason | Today | Proven for you? |
|---|---|---|
| You checked in feeling at least OK, with no back or recovery problems | No check-in yet | Yes, about 5 more of every 10 targets hit on those days |
| Strong last workout: at least 8 of every 10 targets hit | No, hit 3 of 4 targets | Not yet |
Safety rules
None today. These make it a take-it-easy day regardless of other signals: sick today or yesterday, injured today, injured yesterday with no check-in this morning saying you're fine, or coming back after a quiet stretch.
Do the calls match how workouts went?
On days the app would say to take it easy, you hit fewer of your usual targets. That suggests it's picking the right days to back off.
| Go hard | 75% of targets hit |
| Go as planned | 57% of targets hit |
| Take it easy Since 2 Nov 2026, easy days use lighter targets and aren't scored, so this row covers earlier days. | 31% of targets hit |
| Rest | Too few days to judge |
Show the numbers
Each workout scores the share of its targets met, compared with your workouts within 45 days either side, so a good or bad stretch doesn't look like a signal's effect. pts are percentage points of targets: days a signal showed Watch or Concern minus days it showed No concern. "Likely" is a 95% range. A signal counts once the whole range is below zero, with at least 15 days on each side; a reason to go hard is proven once its whole range is above zero. 223 workouts are scored.
| Signal | Today, as measured | In the call | Record |
|---|---|---|---|
| Effort | sessions felt RPE 7.9 over the last 7 days vs 7.6 in the 4 weeks before | counts | -17 pts (likely -30 to -3), 16 days with it vs 202 without |
| Sleep | 6.4 h last night; 6.7 h a night over the last 3 nights vs 6.6 h over the 30 before | counts | -33 pts (likely -42 to -25), 68 days with it vs 155 without |
| HRV & resting heart rate | HRV 48 over the last 7 days vs 45 over the 30 before; resting HR 59 vs 60, same windows | counts | -26 pts (likely -36 to -17), 48 days with it vs 173 without |
| How you feel | no check-in today yet | counts | -45 pts (likely -60 to -30), 23 days with it vs 48 without |
| Training load | last 7 days averaged 37 exercise min a day vs 32 over the last 4 weeks (1.14×): within the normal range; 3 rest days in the last 7, with a mix of longer and shorter sessions (monotony 1.1) | watching | +6 pts (likely -6 to +17), 43 days with it vs 180 without |
| Nutrition | eating 2,377 kcal a day over 3 complete days of the last 4 vs ~2,103 to maintain (4-week trend); protein 147 g a day over the same days vs 138 g target | watching | 3 days with it vs 207 without; 15 of each are needed |
| Weight-loss pace | losing 0.35% of body weight a week (last 4 weeks vs the 4 before): not fast enough to cost recovery (above 1% a week); this checks too fast, not too slow | watching | 0 days with it vs 202 without; 15 of each are needed |
| Reason to go hard | – | proven | +45 pts (likely +30 to +60), 48 days with it vs 23 without |
| Reason to go hard | your last session met 3 of 4 targets | not yet | +6 pts (likely -5 to +18), 43 days with it vs 178 without |
Targets met after each call
| Call | What the app told you | If today's rules had run all along |
|---|---|---|
| Go hard | 72% (12) | 75% (38) |
| Go as planned | 53% (31) | 57% (117) |
| Take it easy | 24% (12) | 31% (62) |
| Rest | 12% (2) | 17% (6) |
What the app told you: the calls as they were made each morning, the real test; the made-up lifter's are backfilled, each from only the data before it. If today's rules had run all along: every past workout replayed through today's rules, which were fitted on those same workouts, so it flatters them.
Training load
Last 7 days at 1.14× your 4-week norm
Training load
Exercise minutes
Hard sets
Tonnage, thousand lb
i
Exercise minutes are Apple's, from all activity. Hard sets are sets at RPE 7 or more, or every working set where no RPE was logged. Tonnage is logged weight × reps; pull-ups add sets, not pounds.
Load ratio is exercise minutes a day over the last 7 days divided by the same over the last 4 weeks, through yesterday. 1.0 is a normal week. Over 1.3 is a sharp jump and over 1.5 is where injury risk climbs; under 0.8 is a light week, flagged because a big session straight after one is the classic way to get hurt.