Behavioral

Rest Day

Rate your rest day quality - how well did you recover? (1 = poor recovery, 5 = fully rested and restored)

Scientific Basis

Active Recovery

Reduced injury risk, improved muscle repair, & prevention of overtraining syndrome

1-2 dedicated rest days per week within an exercise rotation

Scheduled rest prevents overtraining, supports hormonal balance, and improves long-term performance

8 evidence-backed ways to improve this metric

Active recovery only - walking, NEAT movement, or light stretching; no structured exercise

Take a gentle walk instead of a structured workout

Practise light yoga or stretching

Focus on sleep and recovery nutrition

Use a foam roller for muscle release

Spend time on low-intensity hobbies

Hydrate well and prioritise protein intake

Go to bed 30 minutes earlier than usual

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Reduced injury risk, improved muscle repair, & prevention of overtraining syndrome