GentleTools Fitness

Recovery / Readiness Score

Turn five self-ratings into a transparent 0–100 planning score, then let the shared GentleTools safety gate override the number when current warning signs or restrictions matter more.

Use your own recent baseline.This is a transparent planning score from self-ratings, not a medical test or validated clinical readiness scale. Ratings are interpreted on a 0–10 scale; mistyped outliers are normalized rather than blocking calculation.

Sleep quality (1–10)1 = very poor, 10 = very good.Energy (1–10)1 = very low, 10 = very high.

Muscle soreness (0–10)0 = none, 10 = extreme.Current pain (0–10)This also feeds the shared GREEN / YELLOW / RED safety gate.

Motivation to train (1–10)

Safety override

The numerical score never overrides current warning signs or professional restrictions.

I currently have an ongoing injury.I am currently recovering from an injury.I have professional movement or loading restrictions I need to follow.

If any item below applies now, training guidance from this score will be paused.

How the score is calculated

Sleep 25% · Energy 25% · Low soreness 20% · Low pain 20% · Motivation 10%. Each input is normalized to 0–100, then combined with these fixed weights.

Safety is separate: YELLOW forces conservative guidance and RED pauses training guidance regardless of the numerical score.

Nothing is saved until you choose Save check-in. No demo or sample values or history are created.

Saved check-ins from the last 7 days0 saved in 7 days

No saved readiness history yet. The chart appears only after you save a real check-in.

What this tool does

The score combines sleep quality, energy, soreness, current pain and motivation with fixed visible weights. It can show a standard, conservative or paused training mode. Saved check-ins create a real seven-day trend from your own entries only — no demo history is inserted.

How to use it

Rate sleep quality, energy and motivation from 1–10, and soreness and current pain from 0–10.
Mark any current injury status, professional restriction or listed warning sign that applies now.
Calculate the score and review both the numerical readiness band and the separate safety mode.
Use Save check-in only when you want the score added to this browser’s local seven-day history.
Print the result to PDF or export a standalone HTML copy when useful.

Important limitations

This is a transparent planning score built from subjective self-ratings, not a validated medical test, diagnosis, or proof that training is safe. A high score never overrides RED safety inputs, professional restrictions, worsening symptoms, or your own decision to stop.

Frequently asked questions

How is the readiness score calculated?

Sleep and energy each contribute 25%, low soreness and low pain each contribute 20%, and motivation contributes 10%. The weights are fixed and shown before you calculate.

Can a high score override pain or a warning sign?

No. The numerical score and the safety gate are separate. YELLOW forces conservative guidance and RED pauses training guidance regardless of the score.

What gets saved in my browser?

Only the score, readiness band, training mode, safety level and save time are stored for history. Individual ratings and selected warning signs are not stored in readiness history.

Is the chart sample data?

No. The chart stays empty until you explicitly save a check-in. It shows the latest saved score for each day represented within the last seven days.