Free Tool · Training & Recovery

Sleep & Recovery Check

Add up a client's weekly sleep debt and get a simple recovery-readiness score.

Why sleep matters: Ongoing sleep debt slows muscle repair, raises stress hormones and makes training feel harder. A regular sleep routine is the biggest recovery win.

Target Sleep (Hours)

Actual Sleep (Hours Avg)

Bedtime Screen Time (mins)

Caffeine Cutoff (hrs pre-bed)

Recovery check

Recovery Score

32/100

Higher is better

Status

Run down

Right now

Weekly Sleep Debt

10.5h

Short of target

Sleep Debt

1.5h

Per night

Tips to improve

10.5 hours of sleep debt this week. Add a 20–30 minute nap before 2 PM, or go to bed 45 minutes earlier.
Screens before bed make it harder to fall asleep. Use night mode, or put devices away 45 minutes before bed.
Caffeine stays in the body for 5–7 hours. Have the last coffee or tea at least 8 hours before bed for deeper sleep.