The weekly check-in is one of the most important features in VRTO. It's the moment the app stops being a tracker and starts behaving like a coach — combining your objective data with your subjective experience to give you a complete picture of how your week went.
Coach Mark Carroll built the check-in system because he saw the same pattern in his coaching career: clients who reflected weekly made better decisions, stayed consistent longer, and got results faster than those who just trained and hoped. The check-in is how that structure lives inside VRTO.
Setting up your check-in day
You choose your preferred check-in day during on-boarding. You can change it any time from your profile settings. The check-in window opens at 6:00am local time on your chosen day and stays open for 24 hours.
Check-ins are optional — the system doesn't force them. But the more consistently you complete them, the more accurate your coaching becomes. Think of it as the weekly calibration that keeps everything else working properly.
The seven questions
The check-in quiz captures subjective signals that VRTO can't reliably infer from your tracked data alone. The seven questions cover:
Training motivation
Injury or discomfort
Sleep quality and duration
Perceived stress
Hunger levels
Body perception
Goal relevance
The quiz is designed to be fast — under 3 minutes for most people. Answer honestly rather than optimistically. The coaching signals you receive are only as useful as the data you put in.
ℹ️ If you indicate your goal is no longer relevant during the check-in, VRTO will route you into the Goal Review System — where you can update your phase, program, and nutrition targets in one guided flow. |
What happens if you miss a check-in
Nothing breaks. Your data from the week is preserved and will be included in the next check-in's evaluation. Missing one check-in doesn't affect your plan.
What it does affect is the quality of your coaching signals — particularly any signals that require the same condition to be observed across two consecutive check-ins before surfacing. Missing a week delays that pattern detection by a week.
💡 Set a recurring reminder on your phone for your check-in day at a time that reliably works for you. The habit of doing it at the same time each week is more important than doing it at the perfect time. |