Work out overtraining risk instantly with clear inputs, formula shown and shareable results.
Overtraining develops when load outpaces recovery, so this score combines a workload spike measure with three recovery markers: sleep duration, elevated resting heart rate and persistent soreness. A rise of 5-10 bpm in morning heart rate alongside an ACWR above 1.5 is a well-recognised warning pattern that warrants an immediate load reduction.
Composite score
score = workload points + sleep points + heart rate points + soreness points
Workload weighting
ACWR above 1.5 scores 35 of the 100 points
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
A sustained rise in morning resting heart rate combined with falling HRV, usually appearing before performance declines.
Functional overreaching resolves in days to a week. Genuine overtraining syndrome can take months, which is why early action matters.