Daily wellness check
A 60-second subjective readiness check covering sleep, fatigue, soreness, stress, and mood — used by sport scientists to guide daily training load.
5 questions · ~1 min · No account needed
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.
Today's ratings
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
Your readiness score will appear here
Rate all five wellness metrics to see your daily training readiness.
Learn more
Frequently asked questions
Each metric is converted to a readiness value from 1 to 5 — higher always means better readiness. The five values are summed for a total out of 25, then grouped into high, moderate, or low readiness.
First thing in the morning, before training or caffeine, gives the most consistent and comparable results. Completing it at the same time each day builds a reliable baseline.
Any metric with a readiness value of 2 or lower is flagged. Flags highlight the specific areas — such as poor sleep or high soreness — that should guide how you adjust training.