How Ready Are You Today?

30-second check-in. Find out if today is a push day, a maintain day, or a recovery day.

Daily Check-In

Sleep Hours Last Night

Sleep Quality (1 = terrible, 10 = perfect) 5

Muscle Soreness (1 = very sore, 10 = fresh) 5

Energy Level (1 = exhausted, 10 = wired) 5

Stress Level (1 = very stressed, 10 = calm) 5

Motivation to Train (1 = zero, 10 = fired up) 5

Hydration Quality (1 = dehydrated, 10 = well-hydrated) 5

Resting Heart Rate vs. Normal

Hard training in last 24 hours?

Hard training in last 48-72 hours?

Pain or injury flare?

Illness symptoms?

0 / 100

Category Breakdown

Today's Bottleneck

Recommendations

Coach's Note

Sources

Readiness assessment methodology informed by: RP Strength autoregulation guidelines, Precision Nutrition recovery frameworks, ACSM exercise recovery position stand, and HRV-based readiness research (Plews et al., 2013).

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Recovery & Readiness Protocols

The 3-tier recovery hierarchy, sleep optimization checklist, and how to use readiness scores to auto-regulate training.

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