Weekly Reflection
Weekly Reflection
Once a week, pause. Review the week. Look at what happened — not what you planned, not what you hoped. What actually happened.
Then decide what to adjust.
Why This Matters
The athlete who never reflects repeats the same mistakes. The athlete who reflects adjusts and improves.
This doesn’t need to take long. 5–10 minutes. But it needs to happen regularly.
Adaptive Frequency
- Novice (0–6 months): Weekly
- Intermediate (6–24 months): Bi-weekly
- Advanced (24+ months): Monthly, or on-demand
Newer athletes have more to learn and adjust. Experienced athletes already have patterns and only need to check them.
Reflection Prompts
1. What did you train this week?
[Auto-populated from Training Log]
2. What went well?
[Free text]
3. What was hard?
[Free text]
4. Did you hit your targets?
☐ Yes ☐ Mostly ☐ No
5. How was your sleep?
☐ Great ☐ Good ☐ OK ☐ Poor
6. How was your nutrition?
☐ Great ☐ Good ☐ OK ☐ Poor
7. What’s one thing you’ll do differently next week?
[Free text]
8. What’s one thing you’ll keep doing?
[Free text]
Additional Prompts (Intermediate & Advanced)
9. Trend:
[Auto-populated — average RPE vs. target]
10. Readiness Trend:
[Auto-populated — sleep, stress, motivation]
11. Push or Pull Back next week?
☐ Push ☐ Hold ☐ Pull Back
12. needed?
☐ Yes ☐ No ☐ Maybe — check again next week
Story Reference
[🌙] The Is the Teacher — the plateau is not the enemy. It’s the next lesson.