Recovery self-assessment
Recovery readiness quiz — the 4-item Hooper index
Rate sleep, stress, fatigue, and soreness from 1 to 7 for a 4–28 Hooper total, then optionally compare resting heart rate with your baseline.
Today's four ratings
For every item, 1 is best and 7 is worst. Use the same time of day when comparing results.
Today's readiness
HOOPER TOTAL
4 / 28
Train as planned
The four ratings average 2 or less.
Save this score — test again in four weeks and see the trend.
Free — no card, 30 seconds. Your result comes with you.
How the bands are set
The Hooper index supplies the four 1–7 ratings, not universal train-or-rest cutoffs. This page states its rule openly: 4–8 train, 9–16 reduce, 17–28 rest; a resting HR over 10% above baseline moves one step more cautious.