Built on Sports Science.
Not Guesswork.
Every training session Verletics builds is computed from four evidence-based models: readiness scoring, daily undulating periodisation, acute:chronic workload ratio, and tournament peaking science.
A Daily Score for Your Body's True State
Your readiness score is a single number between 40 and 100 that represents how prepared your body is to train today. It is computed fresh each morning from three inputs: how you slept, how your body feels, and how much fatigue you have accumulated from recent sessions.
Readiness monitoring is established practice in elite sport — validated across multiple sports as a reliable predictor of training tolerance and injury risk. Verletics implements a weighted composite model: recovery (sleep quality + subjective feeling + sleep trend) is weighted against accumulated fatigue, producing a readiness index scaled to 40–100. The score is banded into three zones: High (77–100) for full capacity, Moderate (65–76) for controlled training, and Low (40–64) for recovery priority.
- Score drives session type, intensity band, and exercise count for the day
Saw AE, Main LC, Gastin PB. Monitoring the athlete training response: subjective self-reported measures outperform commonly used objective measures. British Journal of Sports Medicine. 2016;50(5):281–291.
Every Day a Different Demand. Never the Same Stimulus Twice.
Daily Undulating Periodisation (DUP) is a training structure where session intensity — Heavy, Moderate, or Light — varies from day to day rather than remaining constant across a week. This deliberate variation prevents accommodation (the body adapting to a fixed stimulus and stopping responding) while managing cumulative fatigue more effectively than linear or weekly-block periodisation.
Rhea et al. (2002) demonstrated significantly greater strength gains from DUP compared to linear periodisation over 12 weeks. The key mechanism is that varying stimulus across Heavy, Moderate, and Light days recruits different motor unit populations and energy systems, producing more complete neuromuscular adaptation. Verletics organises training into 4-week mesocycles — Accumulation, Intensification, Peak, and Deload — with your current phase shaping which session types and training themes are prioritised each day.
- Deliberate undulation prevents accommodation and themes are selected to cover the full range of training the sport demands
Rhea MR, Ball SD, Phillips WT, Burkett LN. A comparison of linear and daily undulating periodised programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research. 2002;16(2):250–255.
Managing Load to Prevent Injury and Maximise Gains
The Acute:Chronic Workload Ratio compares your training stress over the last 7 days (acute load) against your 28-day baseline (chronic load). The ratio tells you whether your recent training is within a safe, productive range or whether you are spiking your load in a way that increases injury risk.
Verletics computes daily load from your workout logs (RPE × duration × intensity weighting). Acute load uses a fast decay EWMA (alpha=0.25), while chronic load uses a slow decay EWMA (alpha=0.065). An ACWR above threshold triggers a Throttle signal — session intensity is reduced. An ACWR below threshold triggers a Boost signal — the plan can push harder.
- Acute load: fast decay EWMA (alpha=0.25) — responds quickly to recent training spikes
- Chronic load: slow decay EWMA (alpha=0.065) — builds slowly over 28+ days
Gabbett TJ. The training-injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine. 2016;50(5):273–280.
Arrive at Your Absolute Best
Tournament peaking is the systematic manipulation of training volume and intensity in the weeks leading up to competition to ensure the athlete arrives in peak physical condition — not overtrained from a hard block, and not detrained from doing too little. The process is called a taper.
Mujika and Padilla (2003) established that reducing training volume by 41–60% over 1–3 weeks while maintaining intensity and frequency preserves fitness adaptations while allowing full recovery from accumulated fatigue. The key principle is that intensity must be maintained — reducing both volume and intensity simultaneously leads to detraining rather than peaking.
When you add a tournament date, Verletics activates a 7-phase taper sequence: Competition Prep (21–8 days out) maintains current training with increased technical focus; Volume Reduction (14–8 days out) reduces session volume by 30%; Sharpening (7–4 days out) reduces volume by 50% and prioritises explosive power; Activation (3–2 days out) drops to 30% volume with light priming only; Competition Eve prescribes full rest; Tournament Ongoing pauses training during the event; Post-Competition Recovery (1–3 days after) prescribes active recovery.
- Competition Prep (21–8 days out): current training maintained, increased technical focus
- Volume Reduction (14–8 days out): session volume reduced by 30%
- Sharpening (7–4 days out): volume reduced 50%, explosive power themes prioritised
- Activation (3–2 days out): 30% volume with light priming only
- Competition Eve: full rest. Post-competition (1–3 days after): active recovery
Mujika I, Padilla S. Scientific bases for precompetition tapering strategies. Medicine & Science in Sports & Exercise. 2003;35(7):1182–1187.
References
Hooper SL, Mackinnon LT. Monitoring overtraining in athletes: recommendations. Sports Medicine. 1995;20(5):321–327.
Kenttä G, Hassmén P. Overtraining and recovery: a conceptual model. Sports Medicine. 1998;26(1):1–16.
Saw AE, Main LC, Gastin PB. Monitoring the athlete training response: subjective self-reported measures outperform commonly used objective measures. British Journal of Sports Medicine. 2016;50(5):281–291.
Rhea MR, Ball SD, Phillips WT, Burkett LN. A comparison of linear and daily undulating periodised programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research. 2002;16(2):250–255.
Zourdos MC, Jo E, Khamoui AV, et al. Modified daily undulating periodisation model produces greater performance than a traditional configuration in powerlifters. Journal of Strength and Conditioning Research. 2016;30(3):784–791.
Matveyev L. Periodisation of Sports Training. Moscow: Fizkultura i Sport; 1966.
Bompa TO, Haff GG. Periodisation: Theory and Methodology of Training. 5th ed. Champaign, IL: Human Kinetics; 2009.
Gabbett TJ. The training-injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine. 2016;50(5):273–280.
Hulin BT, Gabbett TJ, Lawson DW, Caputi P, Sampson JA. The acute:chronic workload ratio predicts injury: high chronic workload may decrease injury risk in elite rugby league players. British Journal of Sports Medicine. 2016;50(4):231–236.
Williams S, West S, Cross MJ, Stokes KA. Better way to determine the acute:chronic workload ratio? British Journal of Sports Medicine. 2017;51(3):209–210.
Mujika I, Padilla S. Scientific bases for precompetition tapering strategies. Medicine & Science in Sports & Exercise. 2003;35(7):1182–1187.
Bosquet L, Montpetit J, Arvisais D, Mujika I. Effects of tapering on performance: a meta-analysis. Medicine & Science in Sports & Exercise. 2007;39(8):1358–1365.
Mujika I. Intense training: the key to optimal performance before and during the taper. Scandinavian Journal of Medicine & Science in Sports. 2010;20(Suppl 2):24–31.
Verletics applies these evidence-based models computationally. It is not affiliated with or endorsed by any of the researchers cited above.