Improve Recovery
12 weeks · 4 milestones
Milestone map
Milestone map
3 milestones
Recovery capacity — the body's ability to restore itself after physical and cognitive exertion — is measured most practically through three daily metrics: sleep quality and duration, morning muscle soreness or fatigue (for physically active people), and subjective morning energy level. Together these three create a simple daily recovery score that reflects how well the body is coping with cumulative load. Establish a 7-day baseline for all three. Sleep: record total sleep hours and subjective sleep quality (1–5 scale: 1 = very poor, 5 = excellent) each morning. Soreness or fatigue: if physically active, record muscle soreness on a 1–5 scale (1 = no soreness, 5 = severe soreness) each morning; if not physically active, record general physical fatigue (same 1–5 scale). Morning energy: record subjective energy level on a 1–5 scale (1 = exhausted, 5 = energised) each morning immediately after getting up. Log all three each morning for 7 consecutive days. Calculate 7-day averages for each. The recovery baseline identifies whether the primary gap is in sleep, physical load management, or lifestyle factors affecting morning energy.
Proof required
Submit your 7-day M1 recovery baseline: daily sleep hours and quality (1–5), daily soreness or fatigue score (1–5), and daily morning energy score (1–5), recorded each morning for 7 consecutive days. Include 7-day averages for each metric and note which metric shows the largest gap from its target (sleep quality ≥3.5, soreness ≤2, morning energy ≥3.5).
What gets checked
- All three metrics are recorded each morning for 7 consecutive days in real time — retrospective recall of soreness and energy levels is unreliable after even a few hours; the diary must be completed within 30 minutes of waking
- The soreness or fatigue score reflects the current morning state, not the prior workout difficulty — a very hard session may produce low soreness the next morning if recovery is good; the metric measures outcome (body state) not input (workout intensity)
- The morning energy score is recorded before coffee, food, or phone use — stimulant use and digital engagement alter subjective energy perception within minutes; the score reflects the body's true recovery state before any stimulation