Free tool
Readiness score quiz
Eight questions about sleep, soreness, stress and energy. You get a 0–100 readiness score, what is limiting it, and the starter program that fits today.
Question 1 of 8
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How did you sleep over the last three nights?
Sleep is the single strongest predictor of what you can handle today.
Readiness questions
What is a training readiness score?
A single 0–100 number summarising how much training stress you can absorb today, weighted toward sleep, pain and soreness because those predict performance and injury risk best.
What readiness score is good?
82 and above means you are cleared for hard work, 66–81 means train as planned, 45–65 means cut intensity, and below 45 means recovery is the session.
How often should I take the quiz?
Before each session. Readiness changes day to day, and the point is choosing today's session rather than logging a score.
General fitness guidance, not medical advice. Get pain that stops movement assessed by a clinician.
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