Dr Pete's tools

How many recovery points do you score?

Tell me what a normal week looks like. I'll score it with my Recovery Points System and show you the three changes worth the most.

Dr Pete Fowler, PhD10 habitsTakes 1 minute
Think about a normal week. For each habit, tap how many days you do it.
7 to 9 hours of good quality sleep20 ptsNights per week
Optimal nutrition, the 5 R's20 ptsRefuel, repair, rehydrate, reduce inflammation, replenish micronutrients
Cold or contrast water therapy15 ptsBuild up to 10 minutes of cold
20 minutes of active recovery15 ptsPool session, easy cycle or a walk in nature
15 to 30 minute nap, or meditation or mindfulness10 ptsDays per week
30 minutes of sauna10 ptsSessions per week
Compression socks or boots10 pts20 to 30 minutes in boots
Quality time with family and friends10 ptsDays per week
30 to 60 minute massage5 ptsSessions per week
15 to 30 minutes of release, stretch or mobility5 ptsDays per week

How it works

My Recovery Points System

Most people train hard. Far fewer know if they are recovering enough. My Recovery Points System makes it simple. Each recovery habit earns points. Your goal is at least 60 points a day. No apps, no data, no overthinking.

How are points scored?

  • 20 points: 7 to 9 hours of good quality sleep
  • 20 points: optimal nutrition, the 5 R's (refuel, repair, rehydrate, reduce inflammation, replenish micronutrients)
  • 15 points: cold or contrast water therapy, building up to 10 minutes of cold
  • 15 points: 20 minutes of active recovery, like a pool session, easy cycle or walk in nature
  • 10 points each: a 15 to 30 minute nap or mindfulness, 30 minutes of sauna, compression socks or 20 to 30 minutes in boots, and quality time with family and friends
  • 5 points each: a 30 to 60 minute massage, and 15 to 30 minutes of release, stretch or mobility

What does 60 points look like?

A good recovery day might be 7 to 9 hours of sleep (20), 30 minutes in compression boots (10), a 20 minute walk (15), 15 minutes of mindfulness (10) and a stretch before bed (5). That is 60.

Why score a whole week?

One day doesn't tell the story. Your week shows your patterns. This calculator turns your week into a daily average, so you can see how close you are to 60 and which changes will move you most.

Do I need to do everything?

No. Build the mix that fits your life. Read the full method in How many recovery points do you score?, then grab my free At-Home Recovery Blueprint.

I'm Dr Pete Fowler. My PhD is in sleep and recovery in elite athletes, and I've worked with the AIS, McLaren F1 and Tottenham Hotspur.