---
aliases: ["Monthly Health Review"]
Is A: Procedure
Belongs to: "[[responsibility-health-fitness]]"
Cadence: Monthly
Owner: "[[person-luca-rossi]]"
---
# Monthly Health Review

Training without reviewing is just exercise; training with review is a system that improves. This monthly review aggregates health and fitness data — resting heart rate, weight, HRV, sleep quality, and training load — to identify trends, catch warning signs early, and make informed adjustments to the training plan. The insights here feed directly into decisions about [[procedure-weekly-cycling-block]] intensity and [[procedure-gym-routine]] volume.

## Steps

- [ ] Export or review the past month's data from the fitness tracker: resting HR, HRV, sleep duration, and sleep quality scores
- [ ] Plot [[measure-resting-hr]] trend over the month — look for sustained increases that may signal overtraining or illness
- [ ] Review body weight trend: is it stable, trending toward the target, or drifting in an unintended direction?
- [ ] Aggregate cycling volume from [[measure-cycling-km-per-month]] and compare against the planned training load
- [ ] Review gym performance logs: are lifts progressing, plateauing, or regressing?
- [ ] Assess subjective energy and motivation levels over the past month — note any patterns tied to training load, sleep, or life stress
- [ ] Based on the data, decide: maintain current training plan, increase volume/intensity, or pull back for recovery
- [ ] Document the review findings and any plan adjustments in this month's health review note
- [ ] Set 1-2 specific health targets for the coming month (e.g., "average 7.5 hours sleep," "hit 3 zone 2 rides per week")

## Notes

- Do not overreact to single data points. A bad night of sleep or a high resting HR reading is noise. Look for trends over 7-14 day windows.
- HRV is the most useful leading indicator of recovery status. A sustained downward trend (5+ days) warrants reducing training load before symptoms appear.
- If you skipped gym or cycling sessions this month, note why. Patterns of skipping reveal whether the issue is scheduling, motivation, or recovery.
- This review is also a good time to check whether nutrition is supporting training goals. If performance is stalling despite consistent training, diet is often the missing variable.
- Keep these reviews brief — 20-30 minutes. The goal is pattern recognition and decision-making, not exhaustive analysis.
