Load & timing
Reduce the next load or allow more spacing. Sleep and refuelling come first.
48h Recovery Check
How ready is your body for the next load?
Answer 14 short questions about sport, load, sleep, and recovery. Get a typical recovery window, your personal score, and a concrete plan for the next 48 hours.
Start the checkFree, no sign-up. Your answers stay in your browser.
How it works
A clear view of your recovery.
This check is not a medical assessment. It puts your load into context, shows your typical recovery window, and helps you plan the next 48 hours more deliberately.
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01
Answer the questions
14 questions on sport, load, sleep, muscles, energy, and stress.
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02
Get your result
See your recovery window, your score, and the two most important levers.
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03
Use the 48h plan
Concrete steps for the next two days, adapted to your sport.
Your answers stay in your browser. No data is stored or transmitted.
48h Recovery Check
Question 1 of 14
Recovery score
Your result
A few questions. A clear plan.
Choose the answer that best fits how you feel today.
0
out of 100
Recovery score
Your result
Good base
Your recovery is in the green.
Your body currently has good conditions for the next load. Keep your routines and focus on sleep and active recovery.
You can keep your routines and prepare deliberately for the next session.
Needs attention
Your recovery needs a clear focus.
Some signals show that your body needs more support. With a deliberate 48h plan, you can absorb the next load better.
Keep the load stable and deliberately add an extra pause.
Prioritise recovery
Your body is showing an increased need for recovery.
Several signals point to a high overall load. Reduce unnecessary additional load and focus on the basics: sleep, food, hydration, and rest.
Reduce intensity and cut optional additional load.
Your next load is coming up soon. Use the next hours for the basics and do not add extra stimulus.
You have 2–3 days until the next load. That is enough for a calm build-up.
There is some time before the next hard session. Use it for sleep and active recovery.
Your next appointment is still open. Use the 48 hours to consolidate your routines.
Typical recovery window
24–48 h
A range from research, not an individual prediction. Your score and sleep indicate whether to plan toward the lower or upper end.
Please consult a doctor first.
Your answers include an acute injury or severe pain. This check is not a medical assessment. Please have the symptoms assessed by a doctor before getting a massage or training.
Keep an eye on the symptoms.
For mild symptoms: adapt the load and observe. If the pain increases, swelling appears, or movement is limited, please consult a doctor.
Your signals in detail
Here is how your score is made up.
Load
0
Sleep
0
Muscles
0
Energy & stress
0
Routines
0
Youth & load
For young athletes, load management is particularly important. Discuss hard sessions and symptoms with your coach or parents.
From 40
From 40, a deliberate focus on sleep and protein is worthwhile. Your training status matters more than your age.
From 50
From 50, muscles may need a little more time to recover. Sleep, protein, and strength training are particularly important – individual variation is large.
Your two main levers
This is where to focus in the next 48 hours.
Sleep
Set a fixed bedtime, reduce screen light, aim for 7–9 h.
Muscle recovery
Easy movement, warmth, and enough fluids. If tension persists, a massage can help.
Energy & stress
Plan a calm block without stimulus and reduce everyday stress.
Recovery routine
Prepare water and a balanced meal before the day fills up.
Your 48h plan
General guidance for the next two days.
Now
- 10–15 min of easy movement (walk, jog, or mobility)
- Drink water and plan a meal with carbohydrates and protein
Today
- Legs up and 20–30 min less screen time
- A fixed bedtime and a calm end to the day
Tomorrow morning
- 10 min mobility or an easy walk
- Drink 2–2.5 l of water across the day
Before the next load
- Easy movement only, no extra hard stimulus
- Prioritise sleep; if tension persists, plan a massage or fascia therapy
Adapt the intensity to yourself and your situation. For pain or injury: consult a doctor.
Your sport focus
Ice hockey focus
- After games, pay attention to fluids and electrolytes.
- Loosen legs and hips, and do not forget shoulders and neck.
- In a congested schedule: sleep before extra stimulus.
Team sport focus
- Refuel carbohydrates and protein in the first hours.
- Ease legs and contact areas.
- 48–72 h window: no additional hard stimulus.
Racket focus
- Mobilise shoulder, forearm, and wrist.
- Loosen legs and trunk.
- Reduce overhead load in the next 24 h.
Endurance focus
- Prioritise carbohydrates in the first 4 h.
- Rehydrate and replace electrolytes.
- Legs up and sleep first.
Strength focus
- Spread protein across the day.
- Lower body: 48–72 h before the next hard session.
- Easy movement instead of additional load.
Everyday focus
- Add short movement and pause blocks.
- Plan water and a balanced meal.
- Use sleep as the main regenerator.
Matching approach
Maintenance sports massage
A sports massage can help identify tension early and support the perception of recovery – especially during intense training phases.
Your focus
Matching approach
Sports massage & regeneration coaching
The combination of targeted massage and simple routines for sleep, breaks, and active recovery works well if you want to get more out of your recovery.
Your focus
Matching approach
Manual pain & fascia therapy
For persistent tension or muscular complaints, targeted treatment can be useful. For acute pain, please consult a doctor first.
Your focus
Matching approach
Would you like to talk it through?
Tell me briefly what you are feeling. I will tell you whether treatment makes sense or whether you should see a doctor first.
The download is generated locally in your browser.
No obligation, personal.
This check is general guidance, not medical advice, a diagnosis, or a treatment plan. For acute symptoms or injuries, please consult a doctor.
Your answers stay in your browser. No data is stored or transmitted.
Basis & sources
The assessment draws on research into post-match recovery, sleep, glycogen, muscle load, and self-report. It is not an individual medical prediction.
- Post-match recovery of physical performance and biochemical markers in team ball sports: a systematic review (2018)
- The recovery of muscle function and glycogen levels following game-play in young elite male ice hockey players (2023)
- Muscle damage after a tennis match in young players (2014)
- Postexercise muscle glycogen resynthesis in humans (2017)
- Characterisation of the muscle protein synthetic response to resistance exercise in healthy adults: a systematic review and meta-analysis (2024)
- Sleep loss and exercise performance: a systematic review and meta-analysis (2022)
- Age-related differences in exercise-induced muscle damage and recovery: a systematic review and meta-analysis (2024)
- Total Quality Recovery: a conceptual model for overtraining and recovery (1998)
- The Perceived Recovery Status scale: a simple tool to assess recovery (2010)
- Monitoring psychometric states of recovery in soccer players: the Hooper Index (2022)
- Recovery strategies in sport: a systematic review and network meta-analysis (2026)
Sources provide context. The score is guidance, not a validated diagnostic instrument. This check does not replace a medical assessment.