How to fill your session debrief

What it is

At the end of every session, Unbrokn opens a short debrief. That's what your coach reads to know how the session felt, how long it lasted, whether you're hurting, and to calibrate what comes next. Three minutes per session, and it makes all the difference for your follow-up quality.

Mood: how you felt

Five emojis. Pick the one that matches your session best:

• Tough: hard session, heavy fatigue or negative feel.
• Meh: not the usual energy, no joy in the session.
• Ok: neutral session, nothing to flag.
• Top: good feel, solid session.
• Stoked: peak shape, enjoyment, performance.

This signal helps your coach see whether a period is heavy or whether things are flowing.

RPE: your effort on a 1 to 10 scale

RPE (Rate of Perceived Exertion) is the most used effort scale in sport. You pick a number from 1 to 10:

• 1 to 3: very easy to moderate. Warm-up, mobility, active recovery.
• 4 to 6: moderate to hard. Endurance, technical work, volume conditioning.
• 7 to 8: hard. Main session, intervals, heavy strength, intense WOD.
• 9: very hard. Competition, test, max session.
• 10: max effort, almost empty. Rare, used for tests or competitions.

Be honest, even on easy days. A correctly entered RPE 5 is worth more than an RPE 8 out of habit.

Duration: how long it lasted

Enter the total duration in minutes, from warm-up to cool-down. If you do 75 active minutes on a session that lasted 90 minutes with chats, log the 75. It's the time you actually spent moving.

This data and RPE feed your training load (RPE × duration = AU). Your coach sees the evolution over 12 weeks to spot spikes and adjust programming.

Free note: the detail that helps

Optional field. A few useful examples:

• "Heavy squat, tight legs, short sleep last night."
• "Felt great, could have done more."
• "Right knee pulling a bit at the end of the WOD."

No need to write a novel. A single sentence is enough when something needs flagging.

Injury: toggle on if you hurt

If pain appears or worsens, switch on the Injury toggle and describe it. Your coach gets an immediate notification and can adapt your programming. Don't downplay pain that lasts more than 48 hours: that's what keeps a small issue from turning into a real injury.

Photos and videos

You can attach a photo or short video to your debrief: a board score, a movement you want validated, a sore spot. The coach sees everything in their feed.

Edit after the fact

If you validated too fast or want to correct an RPE, go back to your completed session: the "Session done" badge is clickable, the modal opens pre-filled. Edit and resubmit.

Why it's worth it

A coach who sees your feel and your load makes better programming decisions for you. The more honestly you fill it in, the sharper your follow-up gets. Three minutes invested per session save you time on later adjustments.