Validation preview
Build a recovery routine you can actually use.
The free worksheet needs no payment and no list to join.
Build your recovery week
Use it to notice patterns and plan realistic recovery actions. It does not diagnose readiness, injury, fatigue, or any health condition. It needs no account and no sign-up.
This planner runs entirely in your browser, with no account and no sign-up. Your check-ins are saved on this device only and are never sent to North Star Theory or anyone else. Saved choices expire automatically after 30 days.
Day 1 check-in
Pick what matches today. Tap a choice again to clear it. Start with context, not a score.
SleepHow was last night?
EnergyHow do you feel right now?
SorenessHow sore are you from recent training?
Life stressHow demanding is the rest of your day?
Planned trainingWhat is planned for today?
Answer all five check-ins to see a general planning prompt.
This planning aid cannot assess readiness, injury, or whether training is safe for you. Read the medical disclaimer.
Recovery actions
Choose the habits you will actually do on Day 1.
Movement
Fuel
Wind-down
Training load
About the proposed paid guide
The paid version would help turn general recovery information into a personal, repeatable process. It is a proposal only: the validation price is not final, and there is no checkout and no waitlist form yet. North Star Theory will only collect interest after the privacy, consent, and email workflow is ready, and this preview has no artificial deadline, limited-stock claim, or purchase button.
What it would contain
- A four-week routine builder that adapts to your training and circumstances.
- Simple check-ins for sleep, energy, soreness, stress, and training demand.
- Decision paths for rest, gentle movement, food and hydration basics, and wind-down habits.
- A troubleshooting section for routines that are unrealistic or difficult to sustain.
Always free. Safety is never placed behind a paywall.
- The evidence behind any recommendation.
- Important limitations, uncertainty, and safety information.
- Who a strategy may or may not suit.
- Clear signs that self-guided planning is not the right next step.