Nishaana
Train hard. Recover smarter.
Nishaana scores your readiness from sleep, soreness and load — and tells you when to push and when to back off, on desktop or phone.
- A daily readiness score from sleep, soreness and training load
- Auto-deload suggestions when fatigue stacks — before you stall
- Plan on desktop, log soreness at the rack, sync instantly
Nishaana is a browser-first recovery and sleep tracker that turns your sleep, soreness and training load into one daily readiness score — then auto-suggests a deload when fatigue stacks, so you train hard without burning out.
One score that says go.
Guessing how recovered you feel is a coin flip. Nishaana blends last night's sleep, your soreness and your recent load into a single 0–100 readiness score — so every morning you know whether to chase a PR or take it easy.
- Three signals, one numberSleep, soreness and training load combine into a score you can act on.
- Tap-a-muscle sorenessA body map captures what's sore so the score knows what to spare.
- No wearable requiredLog by hand or connect a watch to sharpen resting heart rate and sleep.
It backs you off before you stall.
Fatigue is silent until your numbers slide. When readiness stays low and missed reps stack up, Nishaana suggests a deload — lighter loads for a week — so you clear the fatigue and come back stronger instead of grinding into a plateau.
- Catches stacking fatigueLow readiness plus missed reps two weeks running trips the suggestion.
- Reshapes your weekAccept it and the next sessions drop to ~60% load automatically.
- You stay in controlIt's a suggestion, not a lock — dismiss it any time you feel fresh.
Readiness has sat under 60 for 6 days and you missed target reps two weeks running. A light week will clear the fatigue.
Readiness · last 8 days · deload week appliedEvery signal that matters.
Log a little or connect a wearable — the more it knows, the sharper your readiness gets.
Resting heart rate
Pull RHR from your watch — a rising baseline is an early fatigue flag.
Mood & energy
A quick check-in on how you feel feeds the score alongside the data.
Per-muscle soreness
Tap the body map and the score knows which groups need another day.
Training load (ACWR)
Acute vs chronic workload — it flags when you ramp volume too fast.
Readiness history
A 30-day trend shows whether you are building fitness or digging a hole.
Works offline
Check in with no signal — it saves locally and syncs when you reconnect.
Check in, then decide.
Log last night, rate soreness on the body map and your watch data syncs. Fifteen seconds, once a day.
A single 0–100 score blends sleep, soreness and load — so you know whether to push or pull back today.
Green means go heavy. Stack enough red and Nishaana suggests a deload before your numbers slide.
Recovery tracker questions.
How does the readiness score work?
It blends three signals — last night’s sleep duration and quality, your per-muscle soreness, and your recent training load (acute vs chronic) — into a single 0–100 number that tells you whether to push hard or back off today.
What is a deload and when should I take one?
A deload is a planned light week that lets accumulated fatigue clear so you come back stronger. Nishaana suggests one when readiness stays low, soreness stacks up, or you miss target reps two weeks running.
Do I need a wearable to use the recovery tracker?
No. You can log sleep, soreness and energy by hand and still get a readiness score. If you connect a watch, resting heart rate and sleep stages sync automatically and sharpen the number.
Does recovery tracking work with my workouts?
Yes. Recovery and training share one account, so your readiness score factors in the exact load you logged, and a suggested deload reshapes your upcoming sessions automatically.
Can I track recovery without downloading an app?
Yes — Nishaana runs entirely in your browser, so you can review readiness on a laptop and check in from your phone. You can also install it as a desktop or phone app on one account.
The rest of your system.
Sleep tracker
Track stages and consistency — the biggest input to recovery.
Learn moreWhat is a deload?
When to back off, how much, and why it makes you stronger.
Learn moreTraining analytics
See readiness, load and strength trends on one timeline.
Learn moreRecovery guide
How sleep, food and rest days actually drive adaptation.
Learn moreRecover smarter. Lift heavier.
Get your first readiness score today — free, in your browser, no download, no credit card.
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