Health Index
Wellness Dashboard
Weekly health metrics, recovery protocols, and goal tracking for karate athletes.
Health Index Score
77
+5 from last week
Sleep QualityRecovery
Consistent 7–8 hours. Avoid screens 45 min before bed. Pre-grading weeks: no exceptions.
Energy LevelReadiness
Score has been stable for 3 weeks. If below 60 for 3+ days consecutively, flag to your sensei.
Muscle SorenessRecovery
Soreness score dropping slightly. Left shoulder flagged for 4 days — consider physio check.
Mood / MindsetMental
Strong week mentally. Post-competition weeks often score high — use this energy productively.
HydrationNutrition
Consistent — well done. Check urine colour before morning training: pale yellow is the target.
Training LoadTraining
Load increasing ahead of State Open. Keep 2 low-intensity days per week to avoid overreach.
FlexibilityPhysical
Below target. Yoga protocol twice per week recommended. Hip flexors are the limiting factor.
AppetiteNutrition
Good. Heavy training weeks often show appetite drop on day 3 — proactively increase carbohydrates.
Stress LoadMental
External stress elevated this week (non-karate). Log it. Sensei can adjust training intensity.
Recovery IndexRecovery
Composite of sleep, soreness, HRV trend. 77 is solid for competition preparation.