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.
What the score means: The four bands are a Roadman coaching heuristic for organising context. They are not clinically validated cut-offs, and no score by itself proves readiness, predicts injury or tells every cyclist to train or rest.
Evidence boundary: Subjective wellbeing measures can be useful for monitoring change, but commonly used single-item athlete measures have important validation limits. Compare your answers with your own baseline, planned session and symptoms rather than treating the total as an automatic instruction. See the athlete-monitoring systematic review and the measurement-quality review.
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