Free public tool
Recovery Assessment
Scores training readiness from five signals: sleep quality, soreness, energy, mood, and resting-heart-rate deviation from your normal.
Purpose & limitations
Subjective wellness questionnaires track training tolerance reasonably well but any single day is noisy. Persistent low scores or elevated resting HR deserve a clinician’s attention, not more tracking.
Inputs & validated ranges
| Input | Unit | Accepted range |
|---|---|---|
| Last night’s sleep quality | choice | 5 options |
| Muscle soreness right now | choice | 5 options |
| Energy level today | choice | 5 options |
| Mood and motivation to train | choice | 5 options |
| Resting heart rate vs your normal | choice | 3 options |
Formula & methodology
Each signal scores 1–5 (resting-HR item: 1/3/5). Readiness = total ÷ 25 as a percentage. ≥80% supports normal training; 60–79% suggests reduced volume; below 60% favors recovery.
Worked example
Good sleep (4), mild soreness (4), OK energy (3), good mood (4), resting HR normal (5) = 20/25 = 80% — ready for normal training.
References
- Saw AE, Main LC, Gastin PB (2016). Monitoring the athlete training response: subjective self-reported measures trump commonly used objective measures. British Journal of Sports Medicine. SourceSystematic review
Found an error in this tool’s math or documentation? Report a correction — arithmetic issues are triaged within one business day.