Training Recovery Score
Evaluate muscle soreness duration, joint strain, CNS fatigue, post-workout nutrition, and progressive overload recovery.
What Shapes Your Training Recovery Score
The score measures structural and central nervous system adaptation capacity rather than arbitrary exertion.
Musculoskeletal Recovery
DOMS resolution rate and joint/tendon collagen health.
CNS & Autonomic Balance
Explosive power readiness, waking heart rate, and deload habits.
Post-Workout Nutrition
Anabolic window protein intake and daily protein target ratio.
Training Load & Progression
Weekly volume management and progressive overload trajectory.
How It Works
Complete three focused steps to receive a clear training recovery assessment and actionable deload advice.
Log workout & recovery metrics
Answer questions on muscle soreness, joint comfort, and lift strength.
Evaluate CNS & nutrition inputs
Provide details on protein timing, deload weeks, and fatigue.
Get recovery score & recommendations
See your overall readiness score and specific action steps to avoid overtraining.
Your Result
Clear Recovery Readiness Breakdown
Identify whether your current recovery capacity supports your lifting goals or if fatigue accumulation threatens your strength gains.
Overall Training Recovery Score
A single comprehensive score from 0 to 100.
4 Recovery Dimensions
Breakdown of muscles, CNS fatigue, nutrition, and load management.
Deload & Nutrition Guidance
Evidence-backed suggestions for optimizing recovery between heavy sessions.
Medical & Biomarker Notes
Advice on when to check biomarkers (CPK, cortisol, testosterone) for overtraining.
Key references & guidelines
Educational use only
This tool is for general wellness education only. It does not diagnose conditions or replace medical advice. Read full medical disclaimer