Rate Your Last 24 Hours

Move each slider to reflect how your day and night actually went.

😴 Sleep Hours Last Night 7

Actual hours slept — aim for 7–9 hrs for optimal recovery

4 hrs12 hrs

💪 Training Intensity Yesterday 5

1 = complete rest day | 10 = maximum effort / competition

1 — Rest10 — Max effort

🧠 Stress Level Today 4

Mental and emotional load — work, life, relationships

1 — Relaxed10 — Extremely stressed

🥗 Nutrition Quality Yesterday 7

Overall diet quality — protein intake, whole foods, avoiding junk

1 — Poor10 — Excellent

💧 Hydration Level 7

How well hydrated do you feel right now?

1 — Dehydrated10 — Well hydrated

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😴 Sleep

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💪 Training Load

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🧠 Stress

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🥗 Nutrition

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💧 Hydration

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Your Recovery Scorein 30 Seconds