Overtraining Risk Calculator

This calculator sums five banded risk components into a 0-100 score, then maps it to a risk label and a rest-day recommendation. Weekly Training Hours carries the largest single band range — 10 points at 5 hours or under, stepping through 20, 35, and 50, up to 65 points past 16 hours — because volume is the primary driver of overtraining in the underlying model. Sleep Per Night works in reverse: 8 or more hours adds nothing, 7 adds 5, 6 adds 15, and under 6 hours adds 25 points, reflecting how strongly short sleep compounds training stress. Life Stress Level contributes a linear 5 points per level above very-low (0 to 20 across the scale), Rest Days add 25 points only when you take zero — one day adds 15, two add 5, three or more add none — and Months Without Deload tops out at 15 points past 8 months. One quirk worth knowing: the rest-day and monotony components use whole-number bands, so values between band edges read as the harsher tier.

The total caps at 100 and maps to Low at 25, Moderate at 50, and High at 75. Recommended Rest Days increases above your entered value when the score exceeds 50 (your current rest days plus one, floored at three) — but it also rises independently of the score whenever you enter 0 or 1 rest days, because the calculator never recommends fewer than two rest days per week; that floor applies even at a Low or Moderate score. Only when the score is at or below 50 and you've entered 2 or more rest days does the tool simply echo your current rest days back unchanged. Absent from the model: training intensity distribution, illness, and nutrition.