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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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