Readiness Scoring

Readiness is the core of ENDURE. Every morning, the system evaluates your recovery state and produces a GO/CAUTION/REST decision.

How It Works

Readiness is calculated from multiple inputs, grouped into 7 health gates. Each gate evaluates one dimension of your recovery:

1. Sleep Gate — Did you sleep enough (7+ hours) with adequate quality? Data comes from WHOOP, Garmin, or manual entry.
2. Energy Gate — Is your energy level acceptable? Based on your mood score from the morning survey.
3. Autonomic Gate — Is your nervous system recovered? Checks HRV trend against your personal baseline and whether resting heart rate is stable (no spike of 10+ bpm).
4. Musculoskeletal Gate — Are you physically sore or injured? Based on survey response.
5. Stress Gate — Is your life stress manageable? Based on survey stress score.
6. Nutrition Gate — Have you fueled adequately? Based on logged macros or survey input.
7. Mental Health Gate — Is your motivation and mental state stable? Based on mood and motivation scores.

Each gate returns pass or fail. The readiness score (0-100) is a composite of all gates plus your current PMC position (TSB).

The Morning Survey

You can fill out a quick morning check-in from the Today page. ENDURE supports multiple survey formats:

Couzens (Default) — 5 questions on a 1-10 scale:

• Fatigue: 1 (Fresh) to 10 (Exhausted)
• Mood: 1 (Very Low) to 10 (Excellent)
• Soreness: 1 (None) to 10 (Severe)
• Stress: 1 (None) to 10 (Extreme)
• Sleep Quality: 1 (Terrible) to 10 (Best Ever)

Scoring: Each response is normalized to 0-100, then averaged. The result maps to GO/CAUTION/REST.

DALDA (Differential Athlete Load Decrease Assessment) — 34 items across two categories (Life Demands and Symptoms), each rated on a 1-3 scale (Worse/Same/Better). Scoring uses the count-worse method — the number of items marked "Worse" determines the signal.

Hooper Index — 4 questions on a 1-7 scale (Sleep Quality, Stress, Fatigue, Muscle Soreness). Scoring is sum-based with inversion (lower sleep quality increases the score).

If you have wearable integrations connected (WHOOP, Garmin), HRV, resting HR, and sleep data are pulled in automatically — you don't need to enter them manually.

After completing the survey, you're prompted to log your weight (optional).

How TSB Affects Readiness

Your Training Stress Balance provides additional context:

• TSB above +10 — High readiness. Hard training is appropriate.
• TSB 0 to +10 — Good readiness. Moderate intensity is fine.
• TSB -10 to 0 — Recovery zone. Consider easier work.
• TSB below -10 — Deep fatigue. Rest is strongly recommended.

TSB alone doesn't determine the signal. An athlete with a TSB of -5 but perfect sleep, low stress, and stable HRV might still get GO. An athlete with TSB of +5 but terrible sleep and high stress might get CAUTION.

ANS Quadrant Display

For athletes with HRV and resting HR data, ENDURE shows your Autonomic Nervous System state on a 2x2 quadrant chart. The X-axis represents sympathetic activity (0-100) and the Y-axis represents parasympathetic activity (0-100):

• Recovery (high parasympathetic, low sympathetic) — Green. Deep recovery mode, easy day appropriate.
• Balanced (high parasympathetic, high sympathetic) — Blue. Optimal state, intensity productive today.
• Blunted (low parasympathetic, low sympathetic) — Gray. Both systems low, serious rest needed.
• Stress/Fight-Flight (low parasympathetic, high sympathetic) — Pink/Red. Sympathetic dominant, back off.

The chart also shows a trajectory line from your previous position to your current position, so you can see how your nervous system state is trending. When no HRV data is available, a placeholder prompts you to connect a compatible wearable.

Readiness History

The Trends page (/trends) includes a readiness history chart showing your daily scores over time with a rolling average trendline. Look for patterns: does your readiness always dip on Mondays? After high-TSS weeks? During stressful work periods?

Custom Questionnaires

Coaches can create custom questionnaires with different questions and scoring. The system supports multiple preset types (Couzens, DALDA, Hooper Index) or fully custom questionnaires with up to 50 questions. Each question has configurable min/max scales, labels, and inversion settings. Scoring methods include simple average, sum, or count-worse.

If your coach has assigned a custom questionnaire, it will appear in place of the default Couzens survey in your morning check-in.

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