What is a recovery readiness screen?

A recovery readiness screen is a self-assessment that evaluates how well your body is recovering from training. It looks at sleep, training load, nutrition timing, stress, and wellbeing markers to produce a score and actionable recommendations. It is not a medical diagnostic — it is a structured way to identify recovery gaps before they become overtraining problems.

How is the recovery readiness score calculated?

Ten questions are each scored 0–3, giving a total between 0 and 30. Questions are grouped into four categories: Sleep (max 6), Training Load (max 6), Nutrition (max 3), and Stress and Wellbeing (max 15). The total determines your band: 0–10 Recovery Deficit, 11–18 Recovery Gaps, 19–24 Reasonable Recovery, 25–30 Strong Recovery.

What should I do if my recovery score is low?

Start with the personalised recommendations the tool provides — they target your three weakest areas. The most common fixes are increasing sleep duration, adding a rest day, and eating sooner after hard sessions. If your score is in the Recovery Deficit band (0–10), consider a structured recovery week at 40–50% of normal training volume before resuming your plan.

How often should I take the recovery readiness screen?

Once a week is practical — ideally on the same day each week so you can spot trends. It is particularly useful at the start of a training block, after a heavy week, or when you notice signs of accumulated fatigue such as low motivation, poor sleep, or stalling performance.

Is this recovery screen a medical diagnostic?

No. This is a self-assessment tool for informational purposes only. It does not diagnose overtraining syndrome, relative energy deficiency, or any medical condition. If you are experiencing persistent fatigue, unexplained performance decline, or concerning symptoms, consult your GP or a sports medicine professional.

Free Diagnostic Tool

RECOVERY READINESS SCREEN

Ten questions. Two minutes. A clear read on whether your recovery is keeping pace with your training.

QUESTION 1 OF 100%

HOW MANY HOURS DO YOU TYPICALLY SLEEP?

RECOVERY IS WHERE THE GAINS HAPPEN

Join 1,000+ cyclists who train smarter, not just harder. Weekly recovery protocols, training advice, and a community that gets it.

Join the Community

METHODOLOGY

How it works:Ten questions scored 0–3 produce a total between 0 and 30. Questions are grouped into four categories: Sleep (questions 1–2, max 6), Training Load (questions 3–4, max 6), Nutrition (question 5, max 3), and Stress & Wellbeing (questions 6–10, max 15).

Scoring bands:0–10 Recovery Deficit (red), 11–18 Recovery Gaps (amber), 19–24 Reasonable Recovery (green), 25–30 Strong Recovery (blue). The top three lowest-scoring questions generate personalised recommendations.

Disclaimer: This is a self-assessment tool for informational purposes only. It is not a medical diagnostic and does not replace professional advice. If you are experiencing persistent fatigue, unexplained performance decline, or symptoms of overtraining syndrome, consult your GP or a sports medicine professional.

Last updated: July 2026 · Tool version 1.0