Enter Fatigue and Recovery Inputs
Example Data Table
| Scenario | Sleep | ACWR | Soreness | Stress | Prior Injury | Risk Band |
|---|---|---|---|---|---|---|
| Fresh training day | 8.1 h | 0.95 | 2/10 | 2/10 | No | Low |
| Busy work week | 6.2 h | 1.12 | 4/10 | 7/10 | No | Guarded |
| Compressed schedule | 5.8 h | 1.37 | 6/10 | 6/10 | Yes | High |
| Illness and load spike | 4.9 h | 1.62 | 7/10 | 8/10 | Yes | Very High |
Use the example patterns to compare how sleep, loading, and recovery shifts can change the final category.
Formula Used
1. Acute:Chronic Load Ratio
ACWR = Acute Load / Chronic Load
2. Normalize each factor to a 0–100 risk scale
Examples include sleep deficit risk, soreness risk, stress risk, hydration gap risk, and reaction slowdown risk.
3. Weighted Screening Score
Risk Score = Σ (Normalized Factor × Weight)
4. Recovery and Readiness
Recovery Score blends sleep hours, sleep quality, hydration, and warm-up quality. Readiness Score combines low risk with stronger recovery.
This model is a practical monitoring framework. It is not a validated diagnostic instrument for all populations.
How to Use This Calculator
- Choose the activity type and the main body region you want to monitor.
- Enter last night’s sleep duration and your perceived sleep quality.
- Add workload values for the current week and your recent four-week average.
- Rate soreness, stress, illness symptoms, and warm-up quality.
- Enter hydration, reaction slowdown, and session duration.
- Check the prior injury box when relevant, then submit the form.
- Review the overall score, chart, factor breakdown, and top drivers.
- Use the CSV or PDF buttons to export the current result for tracking.
Frequently Asked Questions
1. What does the risk score represent?
It is a weighted screening score from 0 to 100. Higher values suggest more combined fatigue and recovery strain, which may raise short-term injury exposure during demanding activity.
2. Is this a medical diagnosis?
No. This tool is for monitoring and planning. It cannot diagnose an injury, illness, or medical condition. Persistent pain or worrying symptoms should be assessed by a qualified professional.
3. Why is the acute:chronic load ratio included?
Rapid spikes in recent workload can outpace tissue recovery. Comparing current load to recent baseline helps flag whether today’s demand may be harder to absorb safely.
4. Why does prior injury increase the score?
Recent injury can reduce tolerance, alter movement, and increase caution needs. The tool reflects that return-to-load periods often need closer monitoring than fully settled periods.
5. How often should I update the inputs?
Daily works well for athletes and weekly may suit general users. The best rhythm is the one that captures changing sleep, stress, and workload patterns before hard sessions.
6. Can poor sleep outweigh good fitness?
Yes, especially when poor sleep combines with soreness, stress, illness, or a load spike. Fitness helps, but recovery markers still shape short-term readiness and risk exposure.
7. What should I do if the score is high?
Consider reducing intensity, shortening duration, prioritizing sleep and hydration, and avoiding another hard session. If pain, dizziness, fever, or major symptoms are present, seek professional guidance.
8. Can teams or coaches use this calculator?
Yes. It can support quick daily check-ins, flag trends, and guide load discussions. It works best alongside coaching judgment, wellness notes, and objective performance monitoring.