Wellness score
- Weights:
- Sleep 40% (quality and hours), body 30% (soreness, pain and stiffness), stress 20% and mood 10% (mood, energy and fresh legs).
- Sore areas:
- Each one marked takes 0.8 off the body part, up to 3 in all.
The formulas
behind the numbers.
Every score here is a wellness and workload-planning signal. None diagnoses injuries or replaces professional medical advice.
How the recovery score adds up.
The headline daily number: today’s wellness score, lowered by today’s training and raised by today’s recovery work.
Wellness Score − Training Drain + Recovery Boost = Recovery Score
- Range:
- 0 to
100 %, never above or below - No check-in today:
- No wellness score, so no recovery score. Never estimated, never carried over from a previous day.
Training load (training drain)
- Per session:
- duration (min) × effort rating (1 to 10) ÷ 20
- Today’s total:
- sum of every logged session’s load, today
- Rounded:
- today’s total, to the nearest whole number, before it comes off the wellness score
Recovery boost
Points for recovery activities logged today, each once a day.
- Points:
- Ice Bath 12, Contrast Therapy 10, Mobility Session 10, Foam Rolling 8, Stretching 6, Meditation 5
Reading a recovery score.
Example: 51
- Low Under 40
- Moderate 40 to 69
- High 70 or more
On the athlete’s Home, High says Push, Moderate says Steady and Low says Ease off.
A coach sees the score too: one under 50 adds the athlete to the coach home’s count to review.
- Check-in:
- a wellness score of 75
- Training:
- 90 minutes at effort 7, a drain of 31.5, counted as 32
- Recovery:
- Foam Rolling, 8 points
- Recovery score:
- 75 − 32 + 8 = 51, Moderate
Workload ratio: this week against the last four.
- Acute load:
- Sum of session load over the last 7 days
- Chronic load:
- Average weekly session load over the last 28 days
- Ratio:
- acute load ÷ chronic weekly load
180 ÷ 150 =
- Below 0.5 Detraining
- 0.5 to 0.8 Training lighter
- 0.8 to 1.3 Balanced
- 1.3 to 1.5 Load rising
- Above 1.5 Training too hard: the app marks the athlete At risk for their coach
The ratio appears once any session is logged in the last 28 days.
What the numbers cannot tell you.
-
Only what is logged
Every number rests on what the athlete reports. Training that is not logged changes nothing.
-
A new athlete’s ratio
In the first week of logging the ratio comes out at 4, Training too hard, however light the training.
-
A prompt, not a finding
A low recovery score or a high ratio is a prompt to talk, not a medical finding.