This tool estimates daily training readiness (0–100) based on sleep, soreness, stress, mood, and optional physiology (HR/HRV). It helps athletes decide whether to train hard, pull back, or deload.

How to Use

  • • Fill in today’s values (sleep, soreness, mood, etc.). (Optional)
    • Turn on Advanced Mode to add HR/HRV and training load.
    • Review your Readiness Score and Zone.
    • Adjust your training plan based on the prescription.

Fatigue–Recovery Readiness Gauge

Fatigue–Recovery Readiness Gauge

Transparent math, not magic. Score is 0–100 (higher = more ready). Answer for today. Advanced OFF

If unsure, estimate time asleep, not in bed.
Gut feel. Woke often? Lower the score.
Pick a whole number that matches how you feel right now.
Overall life stress today.
How upbeat/positive do you feel?
—/100
—
050100

How this is calculated

ComponentWeightSub‑score (0–100)Notes

Disclaimer: Educational use only. Not a substitute for personalised medical, nutritional, or rehabilitation advice.

Numbers are just the starting point.

If you want to turn your results into a tailored training and nutrition plan that drives real progress, I can help.

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MITCH CREEK
NBA / NBL Player

“Without a doubt Adam is the most impressive trainer I’ve had. From alignment, body comp, ability to adapt to ever changing situations, nutritional aid, performance training as well as great people skills. Do yourself a favour today and see this man!”