Free R.A.C.E. Assessment

Which pillar is
holding you back?

Eight questions across the four R.A.C.E. pillars. Recover, Align, Condition, Execute. Takes 90 seconds. Your personalised report lands in your inbox within minutes.

8 questions · 90 seconds · Free

0 of 8 answered 0%

Don't fill:

01 · Recover

On a typical week night, how many hours of sleep do you actually get?

Less than 5 hours 5–6 hours 6–7 hours 7–8 hours 8+ hours, consistently

02 · Recover

How often do you wake up feeling genuinely refreshed (not relying on caffeine to function)?

Almost never Rarely, once or twice a week Sometimes, about half the time Often, most days Almost every day

03 · Align

How would you rate your hip, shoulder, and spine mobility honestly?

Stiff and restricted, limits training Limited. I notice tightness daily Average, fine for most movement Good. I work on it consistently Excellent, full range of motion

04 · Align

Do you practise breathwork, meditation, or any nervous-system regulation tool?

Never tried it Tried once or twice, didn't stick Occasionally, maybe once a week Regularly, several times a week Daily practice, non-negotiable

05 · Condition

How many hours per week are you currently training across swim, bike, and run?

0–2 hours. I'm just getting back into it 2–5 hours, beginner / sprint level 5–8 hours. Olympic / 70.3 base 8–12 hours, race-block volume 12+ hours. Ironman build phase

06 · Condition

How many strength sessions are you doing per week?

None Less than one One session Two sessions Three or more

07 · Execute

Your last race result vs your expectation, how did it actually go?

Way under, fell apart on the day Under, slower than I trained for Around expectation Exceeded, finished strong Far exceeded, peak performance

08 · Execute

How dialled is your race-day nutrition and pacing plan?

Wing it. I figure it out on the day Rough idea, but never tested Decent plan, followed loosely Practised in training Fully race-tested protocol

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Which pillar is
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