Athlete Readiness / Red Flag Checklist
1. Current Readiness Check
How does the athlete currently look?
Energy level
• High
• Normal
• Low
• Very low
Motivation to train
• High
• Normal
• Low
• Avoiding training
Recovery between sessions
• Good
• Fair
• Poor
Mood
• Positive
• Neutral
• Irritable
• Flat / withdrawn
Sleep quality
• Good
• Fair
• Poor
Appetite
• Normal
• Low
• Very low
Excessive hunger
Soreness / fatigue
• Normal
• Lingering
• Constant
• Getting worse
2. Performance Indicators
Power / pace / HR normal
• Slightly down
• Clearly down
• Cannot hit normal training numbers
RPE compared to normal
• Normal
• Slightly higher
• Much higher
Recovery HR / HRV (if used)
• Normal
• Slightly off
• Consistently off
Coordination / sharpness
• Good
• Sluggish
• Very flat
3. Health Red Flags
Check any that apply:
• Frequent illness
• Repeated injuries
• Stress fracture history
• Missed menstrual cycles (female)
• Persistent fatigue
• Trouble sleeping
• Loss of strength
• Loss of motivation
• Feeling cold often
• Unexplained weight loss
• Digestive issues
• Mood changes / depression / anxiety
• Low libido (male or female)
• Not eating enough
• High life stress
If multiple checked → investigate
4. Stress Load Check
Training stress:
• Low
• Moderate
• High
• Very high
Life stress:
• Low
• Moderate
• High
• Very high
Sleep:
• Good
• OK
• Poor
Fueling:
• Good
• Inconsistent
• Poor
If 2+ are high → reduce load
5. Female Athlete Extra Flags
• Missed periods
• Cycle becoming irregular
• Heavy fatigue during cycle
• PMS affecting training
• Low energy availability signs
• Bone injury / stress fracture
• Sudden drop in performance
Any of these → adjust training + review fueling
6. Male Athlete Extra Flags
• Loss of strength
• Low drive / low motivation
• Low libido
• Chronic fatigue
• Poor recovery
• Trouble sleeping
• Plateau despite training
• Irritability / flat mood
Multiple signs → check load / stress / fueling / hormones
Use this to decide what to do:
GREEN — Push
• Good energy
• Recovering well
• Performance stable
• Stress manageable
→ progress training
YELLOW — Hold / Adjust
• Slight fatigue
• Stress moderate
• Performance inconsistent
• Sleep off
→ hold load / reduce intensity / monitor
ORANGE — Reduce
• Persistent fatigue
• Numbers dropping
• Mood off
• Recovery poor
• Life stress high
→ reduce volume / reduce intensity / increase recovery
RED — Stop / Reset / Refer
• Injury risk high
• Missed cycles / RED-S signs
• Burnout signs
• Repeated illness
• Severe fatigue
• Mental health concerns
→ stop build
→ recovery block
→ medical referral if needed