Recovery Factors

Rate each factor based on how you feel right now. These inputs determine your body's current capacity to handle training stress.

Drag the sliders or use +/- buttons for fine adjustments.

Sleep Duration 7h

3h4h5h6h7h8h9h10h11h12h

Sleep Quality 3

PoorExcellent

Muscle Soreness 2

NoneSevere

1 = No soreness, 5 = Can barely move

Energy Level 3

ExhaustedWired

Stress Level 2

MinimalOverwhelming

Training Context

Your recent training history helps calibrate the readiness score by accounting for accumulated fatigue.

Days Since Last Session 1

Today7 days

Last Session Intensity — RPE (Rate of Perceived Exertion) 6

Subjective measure of exercise intensity on a scale of 1–10

1 (Easy)10 (Max)

1 = minimal effort, 5 = moderate, 7 = challenging, 10 = maximum

Your Readiness Score

out of 100

Rest Light Moderate Full Send

Recommendation

Factor Breakdown

Want a deeper analysis?

One readiness check is a snapshot. Daily tracking reveals patterns that drive periodization, prevent overtraining, and optimize your training response over time.

Apply for Coaching →

Training Load Readiness