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A 60-second subjective readiness check covering sleep, fatigue, soreness, stress, and mood — used by sport scientists to guide daily training load.
About the wellness questionnaire
Adapted from the Hooper–Mackinnon and McLean wellness scales, this tool tracks acute changes in athlete readiness. A drop of 2+ points from your typical score, or any single metric at 1–2, warrants a training adjustment. Best completed first thing in the morning.
Rate each on a 1–5 scale. Anchor descriptions appear under each option for consistency.
Sleep quality
How restful and uninterrupted was last night's sleep?
1 · Very poor
5 · Excellent
Fatigue level
Overall physical energy this morning.
1 · Very fresh
5 · Exhausted
Muscle soreness
General DOMS and tissue tenderness today.
1 · None
5 · Severe
Stress level
Perceived psychological and life stress right now.
1 · Very low
5 · Very high
Mood
Overall emotional state and motivation today.
1 · Very low
5 · Very positive
0 of 5 rated
Rate all five wellness metrics to see your daily training readiness.