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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JOEY WRIGHT
Former Adelaide 36ers Head Coach

“Adams knowledge in the field of strength and conditioning is second to none. Adam worked for me at the highest level of basketball in Australia. We had very few injuries and our players were able to physically dominate their opponents. I highly recommend Adam to any athlete thats serious about improving. I trust my own daughter with Adam, that’s how much I believe in his work.”