Training Readiness & Recovery — Quick Key

 

Training Load (AU): How demanding your session was
How it’s worked out: Minutes × Effort (RPE)
Why it matters: Higher load = more recovery needed

​

Guide:

• <150 AU: Light / recovery session

• 150–300 AU: Normal training

• 300+ AU: Hard session (extra recovery needed)

​

RPE (Effort)

What it is: How hard the session felt (1–10)
Why it matters: Your body responds to effort, not just the program

​

Guide:

• 1–2: Very easy

• 3–4: Easy

• 5–6: Moderate

• 7–8: Hard

• 9–10: Max effort

​

Sleep (Hours)

Guide:

• 7–9 hrs: Supports recovery

• <7 hrs: Recovery may be reduced

Poor sleep = slower recovery and higher injury risk.

 

Active Recovery:

What it is: Light movement to aid recovery
Examples: Walking, easy cycling, mobility, stretching

Why it matters: Helps reduce stiffness and soreness
 

Hydration (1–5)

What it shows: Fluid balance

• 1: Poor hydration

• 3: Adequate

• 5: Very well hydrated

Low hydration increases fatigue and soreness.

​

Muscle Soreness (1–5)

What it shows: Muscle recovery status

• 1: No soreness

• 3: Mild

• 5: Very sore / movement affected

High soreness = more recovery needed.

 

Stress (1–5)

What it shows: Total life stress (not just training)

• 1: Very low

• 3: Moderate

• 5: Very high

​

High stress reduces recovery, even if training is light.

 

Training Readiness Status

🟢 Ready to Train

Train as planned

🔴 Prioritise Recovery

Zone 1 training, mobility, stretching, or rest

This doesn’t mean stop training — it means train smarter today.