/check — Health & Readiness Audit

Goes deeper than

/today

's daily snapshot. Analyzes multi-week trends to flag overtraining risk, volume ramp issues, recovery adequacy, and injury warning signs.

Step 1: Read knowledge base

Read these coaching files for detection criteria and thresholds:

• knowledge/recovery-overtraining.md

  — FOR/NFOR/OTS stages, detection methods, warning signs

• knowledge/injury-prevention.md

  — red flags, volume ramp limits, return protocols

• knowledge/volume-progression.md

  — 10% rule, build:recovery ratios, CTL ramp rates

• knowledge/age-gender.md

  — age/gender-specific recovery considerations

Step 2: Gather data

Fetch data using MCP tools (call them directly, in parallel where possible):

• Wellness endpoint for the last 30 days — sleep, HRV, resting HR, fatigue, mood trends
• Fitness endpoint for the last 30 days — CTL/ATL/TSB progression
• Activities endpoint for the last 30 days — actual volume, frequency, intensity
• Events endpoint for the last 30 days — planned vs completed (compliance) Read

  athlete/profile.md

  for injury history, age, known weaknesses, and cached zones.

Step 3: Analyze

Volume Trends

• Weekly mileage progression over 4 weeks — flag increases >10%/week
• CTL ramp rate — flag if >5 points/week sustained
• Are recovery weeks happening? Check for step-back every 3-4 weeks
• Build:recovery ratio — is it 3:1 or 2:1? Should it be?

Wellness Trends

• HRV trend: declining over 7+ days = concern
• Resting HR trend: rising over 7+ days = concern
• Sleep: average over 30 days, trend direction, any sustained <7h periods
• Fatigue/mood: worsening trend over 7+ days

Overtraining Risk Assessment

Using the FOR → NFOR → OTS framework from

knowledge/recovery-overtraining.md

:

• Steve House's 3 warning signs: slow warmup, poor sleep, suspected injury (2+ = immediate rest)
• Performance decline: are recent workouts showing pace/HR regression?
• Compliance: missed workouts may indicate fatigue-driven avoidance

Injury Risk

• Volume spike detection (acute:chronic ratio)
• Any reported soreness or pain patterns
• Shoe mileage if tracked

Step 4: Display

Present findings as a health report card:

Overall Status: Green / Yellow / Red

Volume & Load

• Weekly progression (table: last 4 weeks)
• CTL trend and ramp rate
• Recovery week compliance

Wellness Trends

• HRV: current vs 30-day average, trend direction
• Resting HR: current vs 30-day average, trend direction
• Sleep: average, trend, any flags
• Fatigue/mood: trend

Risk Flags

• List any specific concerns with severity (watch / caution / stop)
• For each flag, cite the reasoning from the knowledge base

Recommendations

• Specific actions based on findings (e.g., "Take a recovery week", "Reduce volume by 20% this week", "Monitor HRV for 3 more days before deciding")
• If red flags: recommend consulting a medical professional for any pain or injury concerns
• Reference the relevant expert guidance