Free training & recovery tool
Daily workout readiness & recovery tracker
Assess sleep quality, systemic fatigue, muscle soreness, and fueling to calculate your daily readiness score and autoregulate your training intensity.
Free, interactive, and private. Data is preserved directly on your device with local streak tracking.
Readiness Score
—/ 100
Calculating...
Check-In Streak
—days
Log today to build streak
7-Day Average
—/ 100
Private local storage
Recovery Insight · Wednesday Focus
Tart Cherry Juice & Muscle Recovery→Delayed Onset Muscle Soreness (DOMS) vs Systemic Fatigue
Local muscle soreness reflects microtrauma and inflammatory remodeling rather than systemic central fatigue. Mild soreness is safe to train through; severe soreness warrants modifying exercise selection.
Daily Recovery & Readiness Assessment
Tap options below to calculateReadiness Output
Score: 88/100
Training Recommendation
High recovery capacity. Green light for progressive overload, heavy compound lifts, or testing top working sets.
Target RPE 8.0–9.0 (0–2 reps in reserve on primary movements)
Primary Limiter & Recovery Action
Limiter: Energy & Central Nervous System
Systemic energy is depressed. Autoregulate daily weights based on bar speed rather than forcing fixed numbers.
Category Breakdown
Daily Readiness Tracker email updates
Want these results emailed + weekly insights on training and recomposition?
The science of daily readiness & autoregulation
Neuromuscular adaptation and muscle protein synthesis depend on balancing training stimulus with systemic recovery capacity. Central nervous system fatigue, cumulative sleep loss, and elevated life stress all reduce motor unit recruitment and impair force production.
Pair this readiness check-in with our daily hydration tracker, daily protein tracker, and 1RM calculator to manage training volume, nutrition pacing, and progressive overload.
FAQ
Quick questions
How is the daily workout readiness score calculated?
The readiness score evaluates five physiological and recovery domains: sleep duration and quality (up to 30 points), muscle soreness and joint integrity (up to 25 points), central nervous system energy level (up to 25 points), and fueling, hydration, and non-training stress (up to 20 points), totaling a score from 0 to 100.
What is autoregulation in resistance training?
Autoregulation is the practice of adjusting training loads, volume, or intensity in real time based on day-to-day recovery state. Rather than rigidly following fixed weights when severely fatigued, autoregulating via RPE or readiness scores prevents overtraining and reduces injury risk while maximizing long-term adaptation.
Should I still train if my readiness score is in the reduced or recovery tier?
A score in the reduced tier (50–69) indicates elevated fatigue: training is still productive if you moderate volume by 20–30% and maintain 2–3 reps in reserve. A score in the recovery tier (<50) suggests prioritizing active recovery, light mobility work, low-intensity zone 2 walking, or a full rest day to allow systemic recovery.
Are my daily readiness logs stored privately?
Yes. All daily check-ins, score histories, and active streak metrics are stored entirely in your web browser local storage with zero server transmission or account creation required.
Frequently asked questions
- How is the daily workout readiness score calculated?
- The readiness score evaluates five physiological and recovery domains: sleep duration and quality (up to 30 points), muscle soreness and joint integrity (up to 25 points), central nervous system energy level (up to 25 points), and fueling, hydration, and non-training stress (up to 20 points), totaling a score from 0 to 100.
- What is autoregulation in resistance training?
- Autoregulation is the practice of adjusting training loads, volume, or intensity in real time based on day-to-day recovery state. Rather than rigidly following fixed weights when severely fatigued, autoregulating via RPE or readiness scores prevents overtraining and reduces injury risk while maximizing long-term adaptation.
- Should I still train if my readiness score is in the reduced or recovery tier?
- A score in the reduced tier (50–69) indicates elevated fatigue: training is still productive if you moderate volume by 20–30% and maintain 2–3 reps in reserve. A score in the recovery tier (<50) suggests prioritizing active recovery, light mobility work, low-intensity zone 2 walking, or a full rest day to allow systemic recovery.
- Are my daily readiness logs stored privately?
- Yes. All daily check-ins, score histories, and active streak metrics are stored entirely in your web browser local storage with zero server transmission or account creation required.
