score

Total

Building cardiovascular fitness and recovery capacity

Improving sleep quality and daytime sharpness

Recovering faster from physical exertion, stress, or demanding periods

Building performance capacity proactively, before issues arise.

Understanding how my recovery and energy compare to where I want to be.

I'm researching this for someone else — a partner, parent, or family member

All of the above — I want the full picture

I track it deliberately and want to improve it

More than a week — I rarely feel fully recovered

I fall asleep easily and wake rested — sleep is not a concern

I fall asleep fine but wake frequently or too early

I sleep enough hours but wake feeling unrestored

I wind down naturally regardless of the day

I feel wired but tired — mentally activated but physically exhausted

I stay physically warm and find it hard to wind down at night

I feel physically depleted but mentally overstimulated

Significantly better — I've invested in it deliberately

About the same — maintained but not improved

Somewhat worse — I've noticed the decline

Significantly worse — it's a real concern

I don't track this closely enough to know

I use both heat and cold regularly — already running a contrast protocol

I use heat exposure regularly but not cold

I use cold exposure regularly but not heat

I use both occasionally but not on a structured protocol

Heart rate variability (HRV) — via Whoop, Oura, Garmin, or similar