This is a point-based readiness model derived from common training principles. We start with a perfect score of 100 and adjust based on stress factors.

Baseline: 8 hours of sleep is considered the baseline for strong recovery. Deviating from this has the highest impact on your score.

Frequency: Training 6 to 7 days a week is sustainable for some, but risk rises exponentially when sleep, mood, or performance slip. Our model penalizes high frequency heavily if support factors aren't perfect.

Trends: A single bad day doesn't mean overtraining. That's why we ask for your "Trend" and average sleep over 7 days.

Overreaching vs Overtraining: Overreaching is a short-term dip in performance that bounces back with a few days rest. Overtraining is a chronic system burnout taking weeks or months to fix.

How often to deload? Most athletes benefit from a deload week every 4 to 8 weeks, regardless of how they feel.

Is soreness reliable? No. You can be recovered and sore, or fresh and not sore. Performance trends and mood are better indicators of central nervous system fatigue.

Why is sleep weighted so heavily? Sleep is the only time your body releases significant growth hormone to repair tissue. You cannot out-train poor sleep.