Overtraining Syndrome Detector
Multi-factor overtraining risk score (training load, recovery, mood, performance) with red flags and recovery protocol.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Overtraining Syndrome Detector
Multi-factor overtraining risk score (training load, recovery, mood, performance) with red flags and recovery protocol.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Weekly training hours
Enter a measured or estimated value (minimum 1) (maximum 40), using the unit indicated in the field label.
Weekly sessions
Enter a measured or estimated value (minimum 1) (maximum 21), using the unit indicated in the field label.
Consecutive high-intensity weeks
Enter a measured or estimated value (minimum 0) (maximum 16), using the unit indicated in the field label.
Avg sleep hours
Enter a measured or estimated value (minimum 0) (maximum 14), using the unit indicated in the field label.
Sleep quality (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Morning resting HR (bpm)
Enter a measured or estimated value (minimum 35) (maximum 100), using the unit indicated in the field label.
HRV (ms)
Enter a measured or estimated value (minimum 10) (maximum 200), using the unit indicated in the field label.
HRV trend
Choose the option that matches your context; available options include Stable, Declining, Rapid Decline.
Muscle soreness (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Joint pain (1-10)
Enter a measured or estimated value (minimum 0) (maximum 10), using the unit indicated in the field label.
Motivation (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Stress level (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Mood (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Performance trend
Choose the option that matches your context; available options include Improving, Stable, Plateau.
Appetite (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Libido (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Recent illnesses count
Enter a measured or estimated value (minimum 0) (maximum 10), using the unit indicated in the field label.
How to interpret the output
Record your recovery context consistently and compare trends with changes in training load, sleep and perceived fatigue.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
Overtraining syndrome requires medical diagnosis. This tool flags risk — persistent symptoms warrant a sports medicine consultation.
Read the full disclaimerFrequently asked questions
What does the Overtraining Syndrome Detector estimate?
Multi-factor overtraining risk score (training load, recovery, mood, performance) with red flags and recovery protocol.
Which information do I need for this recovery tool?
Provide Weekly training hours, Weekly sessions, Consecutive high-intensity weeks, Avg sleep hours, Sleep quality (1-10), and any additional fields shown above. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Record your recovery context consistently and compare trends with changes in training load, sleep and perceived fatigue. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: Overtraining syndrome requires medical diagnosis. This tool flags risk — persistent symptoms warrant a sports medicine consultation. Read the medical disclaimer.
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