Heal Hub · Daily readiness
Daily Readiness Tracker
Record your morning pulse for 7 days to find your baseline, then check in before each session. Your numbers tell you how hard to train today, and your progress over time.
How to take your morning pulse
- As soon as you wake, lying still, before getting up, coffee or your phone.
- Take your pulse at the carotid artery: place two fingers (not your thumb) gently on one side of your neck, just beside the windpipe under the jaw. Press lightly, one side only, never both at once.
- Count beats for 60 seconds (or 30 seconds × 2).
- Same time and position each day. A few days of data matter more than one perfect reading.
Today's check-in
Your 7-day averages
Today's guide
What to do with your result
Each day the tracker compares today with your own recent numbers and gives one of three results. Here is what each one means and how to train.
Your pulse (taken at the carotid artery), compared with your average
- Up to 2 bpm above average: no restriction.
- 3 bpm above: no pushing. Do not try to beat your last session.
- 4 bpm above: half your total volume. For example, instead of 4 sets of 20, do 2 sets of 10.
- 5 or more bpm above: no gym today. Stretching, massage, sauna or yoga.
Your energy before exercise
- 1–4 out of 10: no gym today. Stretching, massage, sauna or yoga.
- 5–7 out of 10: work out to a light sweat only.
- 8 or more out of 10: go get 'em! If you can, aim to beat your last session by 1–3%.
If both are checked
- The more cautious result wins. For example, a pulse 5 above average with energy 9/10 is still a no-gym day.
- One day off is normal. If you get 3 or more no-gym days in a row, take 2 easy days. If it keeps happening for a week or more, speak to your doctor or a health professional.
Good to know
- The first 3 days only build your baseline, so the pulse rule starts once you have 3 earlier days. Until then the guide uses your energy.
- Your own trend matters more than any single number. A pulse of 62 is fine for one person and high for another.
- If you skip the pulse, the guide still works from your energy level, just less precisely.
- Illness, poor sleep, alcohol, hot weather, travel and stress can all raise your morning pulse. That is useful information, not a failure.
- Beating your last session by 1–3% every time is not the goal. Aim to improve over weeks, not every day.
Your progress over time
Everything you save is kept, so you can watch your baseline and energy change over weeks and months.
Save, share or restore your data
Your data stays on this device and browser only. If you clear your browser data or switch phones it will be lost, so download your log now and then. You can also copy the summary below to send to a coach or health professional.
Please note: This tracker is a general readiness guide for exercise planning. It is not a medical device, does not diagnose anything and is not medical advice. A resting pulse that is unusually high or low for you, or that comes with chest pain, dizziness, fainting, shortness of breath or feeling unwell, needs medical attention before you exercise. If in doubt, rest and see your doctor.