Train harder. Don't break yourself.
A 12-week monitoring sheet that tracks your load, recovery and injury risk in one place.
What's inside
Daily Log
Distance, time, elevation gain, sRPE and wellness score for every training day. Training Load calculates automatically.
ACWR Tracking
Acute-to-chronic workload ratio with color-coded zones. Green means go. Red means stop. Based on Gabbett (2016).
Hooper Index
Sleep, fatigue, soreness, stress, mood. Five fields every morning. Below 15 points: consider a rest day.
Dashboard
Total kilometers, total load, ACWR status and wellness trend at a glance. No manual math.
km-effort
ITRA-based formula that makes flat runs and mountain runs comparable. Distance + elevation/100.
Trilingual
Switch language in Settings. All sheets update instantly. English, German, Polish.
Built for Microsoft Excel. May also work in Google Sheets and Apple Numbers.
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