Singer’s Allostatic Load Tracker
A simple, honest way to see your real training load like an athlete. Track practice effort, sleep, stress, and intention. Celebrate rest days.
How to use
- Fill one row per day. Be brief but honest.
- RPE = Rate of Perceived Effort (1 easy – 10 max).
- Weekly Recovery Score auto‑summary: average RPE and a quick note on trends.
| Date |
Practice Minutes |
RPE (1–10) |
Sleep Quality (1–5) |
Stress Sources (bullets) |
Intention Today |
Voice Notes (feel / issues) |
Rest Day? |
| 2025-09-19 |
45 |
6 |
3 |
travel, admin |
diction work |
onsets unclear |
no |
| — |
|
|
|
|
|
|
|
Weekly review prompts
- What raised load this week that wasn’t singing?
- Where did intention immediately improve technique?
- What will you remove or rest next week?
Pair it with
- 30 Days of Vocal Exercise — structured fundamentals with built‑in rest days
- Practice Journal Method — because there should be a method to the practice.
Rest is a tool. Plan it first, then sing with a body that can actually help you.