Recovery Readiness
Questionnaire
Before you train, rate how you actually feel across six recovery markers. Get a readiness score and a plain recommendation — push, hold steady, scale back, or rest.
How do you feel today?
Recovery readiness
Good to train
Train as planned, but let performance — not ego — set the top-end intensity today.
How this works
Methodology reviewed July 2026The questionnaire uses a short self-report of the recovery markers most consistently linked to training readiness in sport-science research: sleep quality, sleep quantity, muscle soreness, energy, mood and motivation, and overall stress load. You rate each from 1 to 5, with higher always meaning better recovered — soreness and stress are phrased so that "none" and "relaxed" score highest. The six ratings are summed and expressed as a percentage of the 30-point maximum, which maps to one of four bands: ready to push, good to train, scale it back, or prioritize rest. Because every item is equally weighted, no single answer dominates, but the tool also flags your lowest-scoring marker as the thing most worth addressing.
score = sleep_quality + sleep_quantity + soreness
+ energy + mood + stress (each 1–5)
readiness% = round(score / 30 × 100)
≥80% ready to push · 60–79% good · 40–59% scale back · <40% rest
Sleep quality · Sleep duration vs. normal · Muscle soreness · Energy · Mood and motivation · Stress load
Readiness percentage · Train / modify / rest recommendation · Total score · Weakest marker
- Each marker contributes equally to readiness, which is a simplification — for some people sleep or stress matters more than the others.
- Higher self-reported scores correspond to better recovery, and you are rating honestly and consistently day to day.
- Readiness is treated as a same-day signal for training decisions, not a long-term health measure.
- The output is entirely subjective; it reflects how you rate yourself, not any physiological measurement such as HRV, resting heart rate, or blood markers.
- Ratings drift with mood and self-awareness, and the score is most useful compared against your own typical range rather than as an absolute number.
- Equal weighting is a convenience, not a validated model; a validated athlete-monitoring system would weight and baseline items individually.
- It cannot distinguish normal training fatigue from illness, injury, or a medical problem.
- A consistently low score, or specific problems like persistent pain, breathlessness, or low mood, warrants medical attention — do not treat "rest day" as the answer to a symptom that keeps recurring.
- Readiness scores guide training load; they are not a clearance to train through pain or a substitute for professional coaching or medical advice.
This calculator is for educational purposes only and is not medical advice, diagnosis, or treatment. Results are estimates based on published formulas and population averages — your individual values may differ. Nothing here is calculated on a server: everything runs in your browser and no data is stored or sent anywhere. Always consult a qualified clinician before making health, medication, or training decisions.