What's Limiting Your Athletic Performance? The Athlete Performance Scorecard
A 12-question performance scorecard for sports-performance coaches, S&C coaches and academy or club programmes. It grades an athlete across four pillars — Training Design, Recovery & Sleep, Fuelling & Hydration, Mental Game — and returns a radar chart plus a verdict from Effort Without a System to Performance-Ready. Questions ask what the athlete actually did (what they ate before the last hard session, what they did when they woke up wrecked), not how motivated they feel, so the answers are usa…
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About this template
What's Limiting Your Athletic Performance? The Athlete Performance Scorecard is a free quiz template with 16 questions. Take the live preview above, then copy it into your own RooQuiz account — the questions, results and follow-up are all yours to edit before you publish.
What's inside: 16 questions
Every question below comes with the template, in this order. After you copy it, you can reword, reorder or remove any of them.
- In the last eight weeks, has anything measurable about your training actually changed — load, volume, pace, or complexity?No — my sessions look basically the same as they did two months ago · A bit, but only because I felt good or bad on the day · Yes, it has gone up in steps I planned in advance · Yes, and I also planned the easier weeks where it comes back down
- Over your last four weeks of training, how much of it was specific to the thing you're actually trying to get better at?Hard to say — I mostly just do whatever the session is · Some, but most of it is general fitness work · Most of it, with general work as support · It's deliberately split, and I could tell you the ratio
- When did you last measure something — a time, a weight, a distance, a test — and write it down?I don't really track numbers · Sometime this year, but I'd have to go looking for it · Within the last month · Within the last two weeks, and I can compare it to the cycle before
- In a normal training week, how many nights do you get less than seven hours of sleep?Five or more · Three or four · One or two · Almost never
- The last time you woke up feeling wrecked before a hard session, what did you actually do?Did the session as written and pushed through it · Did it, it was poor, and I changed nothing afterwards · Cut it short or dropped the intensity · Swapped it for an easy session and moved the hard one to a better day
- Over the last three months, how have your rest days actually looked in a typical week?No rest days — I train something every day · One, but I usually end up doing 'something light' anyway · One proper day completely off · One or two, and they're scheduled rather than accidental
- What did you eat in the two hours before your last hard session?Nothing — I trained on empty, and not on purpose · Whatever happened to be around · Something with carbohydrate in it, roughly on purpose · The same thing I always eat before hard sessions, because I know it works
- After your last long or hard session, how long was it before you ate a proper meal?More than three hours, or I skipped it altogether · Two to three hours · Within about two hours · Within an hour, and it had both protein and carbohydrate in it
- Do you know roughly how much you drink on a heavy training day?No idea · I drink when I'm thirsty and leave it at that · Roughly, and I deliberately drink more on hot or long days · Yes — I've actually checked what I lose, including in the heat
- Think about your last competition or time trial. What was going through your head in the ten minutes before the start?Mostly dread, and I tried not to think about it · Nerves — I just waited for them to pass · I had a couple of things I do to settle myself down · I ran through a routine I'd practised in training beforehand
- The last time something went wrong mid-session or mid-race — a bad split, a cramp, a mistake — what happened next?The rest of it fell apart · I finished, but I was flat for the remainder · I lost a bit of time and then got back on task · I used a reset I'd rehearsed before, and it worked
- Can you say, in one sentence, the single thing you're trying to improve this season?Not really — I just want to get better · Sort of, but it's broad, like 'get fitter' · Yes, and it's specific · Yes, it's specific and it has a number and a date attached
- Who are you answering for?Myself — I'm the athlete · My child, or an athlete I support · An athlete I coach · A squad or team I'm responsible for
- What level are you currently competing at?Training, but not competing right now · Recreational or club level · Regional or state level · National level · Elite or professional
- Squad, club or programme name (optional)
- If you could fix one thing about your performance before your next event, what would it be?
What it measures
Answers are scored across 4 dimensions. Each respondent gets a score for every one, shown side by side on a radar chart.
Training Design
Whether your training progresses on purpose, targets the thing you actually want to improve, and gets measured often enough that you'd notice if it stopped working.
Recovery & Sleep
Whether your body gets the conditions it needs to absorb the training — sleep, real rest days, and the judgement to back off when the signal says back off.
Fuelling & Hydration
Whether you're fuelled for the sessions that matter and refuelled afterwards — the two hours either side of hard work, where most of the avoidable losses happen.
Mental Game
Whether you can start composed, recover from something going wrong mid-effort, and name what you're chasing this season precisely enough to train for it.
Result levels
The total score places each respondent in one of 4 levels, each with its own message on the result page.
Effort Without a System
Score below 48You are almost certainly training hard enough. What's missing is structure — nothing is planned, measured, or recovered from on purpose, so hard weeks and easy weeks look the same and neither does its job.
Working Hard, Leaking Gains
Score 48–84Your training is doing its job and something else is undoing it. In this band the low pillar is almost always recovery or fuelling — the parts nobody watches.
Dialled In, Minor Gaps
Score 84–108Three pillars are solid and one is trailing. At this level the trailing pillar is what decides your season, because everything else has stopped being the limiter.
Performance-Ready
Score 108+Training, recovery, fuelling and mindset are all being managed rather than hoped for. Your risk now is not neglect but drift — systems this good decay quietly during a busy month.
How scoring works
There are no wrong answers: every option carries its own points. The points add up to an overall score — and, where the template defines dimensions, to a score for each one — so respondents get a personal breakdown instead of a pass or fail.
How to use this template
- Answer the live preview yourself to see exactly what a respondent sees, question by question.
- Copy it into your account — the questions, scoring logic and result pages all come with it.
- Rewrite the copy, add your own branding and call to action, then publish it on your own link or embed it on your site.