What is a training readiness check?

A training readiness check is a quick daily self-assessment that evaluates how prepared your body and mind are to train. It looks at sleep, soreness, energy, mood, heart rate, stress, and prior training to produce a score and a clear verdict — train hard, go easy, or rest. It is not a medical diagnostic. It is a structured way to make better daily training decisions.

How is the training readiness score calculated?

Eight questions are each scored 0–3, giving a total between 0 and 24. The total determines your verdict: 0–8 Rest Day, 9–14 Easy Only, 15–19 Moderate, 20–24 Green Light. Higher scores mean more readiness signals are favourable.

How often should I use the training readiness check?

Every day before you train. The tool is designed for daily use and takes under a minute. Run it each morning to make a data-informed decision about the day's session rather than relying on how you feel in the first five minutes of a ride.

What should I do if I keep scoring low?

If you score under 12 for three consecutive days, take the Recovery Readiness Screen for a deeper assessment. Persistent low readiness usually points to accumulated fatigue, poor sleep, or high life stress — and the fix is more rest, not more training.

Is the training readiness check a medical diagnostic?

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

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TRAINING READINESS CHECK

Eight questions. Under a minute. A clear call on whether to train hard, spin easy, or rest today.

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HOW MANY HOURS DID YOU SLEEP LAST NIGHT?

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METHODOLOGY

How it works:Eight questions scored 0–3 produce a total between 0 and 24. Each question captures a different readiness signal: sleep quantity, sleep quality, muscle soreness, energy, mood, resting heart rate, stress, and prior-day training load.

Scoring bands:0–8 Rest Day (red), 9–14 Easy Only (amber), 15–19 Moderate (green), 20–24 Green Light (blue). The tool is designed for daily use — run it each morning before you decide what to ride.

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