What is a recovery readiness screen?

A recovery readiness screen is a self-assessment that organises sleep, recent load, fuelling, stress and wellbeing signals. It can identify topics to review, but it does not measure recovery directly or diagnose under-recovery, overtraining syndrome, REDs or illness.

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 Sleep, Load and Recovery, Fuelling, and Stress and Response. The four bands are Roadman context heuristics rather than clinically validated thresholds.

What should I do if my recovery score is low?

Review the three lowest-scoring areas in the context of your normal baseline, recent workload, symptoms and next important session. Do not apply a fixed rest-day count or percentage reduction from this score alone. Persistent fatigue, unexplained decline or concerning symptoms belong with a qualified healthcare professional.

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 Recovery Context Tool

RECOVERY READINESS SCREEN

Ten questions. Two minutes. Organise the sleep, load, fuelling, stress and response signals that shape recovery.

QUESTION 1 OF 100%

COMPARED WITH YOUR OWN SLEEP NEED, HOW MUCH SLEEP OPPORTUNITY DO YOU USUALLY GET?

GIVE EVERY RECOVERY ACTION A JOB

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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), Load & Recovery (questions 3–4, max 6), Fuelling (question 5, max 3), and Stress & Response (questions 6–10, max 15).

What the score means: The four bands and top three priorities are Roadman heuristics for organising a conversation. They are not clinically validated cut-offs, diagnoses or proof that one intervention will improve performance.

Evidence boundary: Athlete self-report can help monitor change, but the validity of many common single-item measures remains limited. Sleep needs are also individual, and fuelling urgency depends on the work completed and time to the next session. Read the athlete-report measurement review, athlete sleep consensus and sports-nutrition position statement.

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: August 2026 · Tool version 1.1