Crescendo · Free Performance Potential Analysis

100% FREE

How much % of your potential are you really using?

Most athletes grind out more training while their biggest wins sit untouched in health, nutrition, sleep and stress. In a few honest minutes you'll discover your personal Potential Score, and probably a few blind spots you never knew you had.

✓Get your exact % of potential, delivered by email

✓A clear breakdown of why your score sits where it does

✓The concrete steps to raise it, built around you

Your sport & level

Quick context so we can read the rest against the right benchmark.

Which sport is your main focus?

What best describes your level?

Recreational, I train for health and fun Amateur, I race or compete Elite amateur / semi-pro Professional / national level

Training hours per week?

Less than 4h 4 to 8h 8 to 14h 14h or more

Where do you want to be in three years?

Fit and healthy, enjoying my sport Racing and finishing races Competing at elite amateur level Racing professionally

Your main goal or event this season?

What do you really want to achieve?

And what's standing in your way right now.

Your number one goal right now

Raise my ceiling (FTP / VO2max / top speed) Recover better between hard sessions Stop fading late in races Reach my optimal race weight or body composition Fix nagging fatigue or health issues holding me back Train consistently without breaking down Other...

Why is this important now? What happens if nothing changes?

What have you already tried, and where did it fall short?

How important is reaching this goal to you?

7

Nice to haveEverything to me

What would performing at your full potential actually make possible for you?

🔥 Brutally honest: what frustrates you most about your performance right now?

Health & body

This is where the biggest hidden gains usually live. A leak here caps everything else, no matter how hard you train.

Do you experience any of these? (select all that apply)

Gut / digestion Getting sick often Hormonal / low libido Joints / recurring injury Cramps Unexplained fatigue Skin issues Weight won't move Other...

How is your energy across the day?

Big dips, often drained Variable Fairly steady Stable and strong all day

How is your digestion / gut day to day?

Often bloated, irregular or uncomfortable Variable Regular and comfortable

How often do you catch colds or infections?

Often A few times a year Rarely Almost never

When did you last check your bloodwork (iron, vitamin D, hormones...)?

Never Over a year ago Within a year Regularly, and I act on it

Are you at the body composition you perform best at?

No, quite far off Close but not there Yes, right where I want to be

Supplementation approach?

None A bit random Solid basics Targeted, based on testing

If you take supplements, which ones and why? (optional)

Do you smoke or vape?

No Socially Regularly Quit

Any medication or diagnosed conditions we should know about? (optional)

🔥 Which nagging health issue do you suspect is quietly capping your performance?

Nutrition & fueling

The most under-used performance lever in endurance sport. Small changes here move big numbers.

Overall quality of your daily diet?

Inconsistent or processed Decent, but not dialed in Mostly clean, whole foods Periodized to my training, I know my numbers

Portions of vegetables and fruit per day?

0 to 1 2 to 3 4 to 5 6 or more

Protein at every main meal (20 to 40g)?

Rarely Sometimes Usually Always, I hit a target

Do you fuel during longer sessions (carbs per hour)?

Barely, I mostly ride or run under fueled A gel or bar here and there Planned, around 40 to 60g carbs per hour Gut-trained 90g or more per hour, dialed for racing

Hydration and electrolytes around training?

Don't think about it Water only Electrolytes on hard or hot days A sweat and sodium based strategy

How often do you eat sugary or processed food?

Daily A few times a week Occasionally Rarely

Do you rely on caffeine to get through the day or training?

Heavily Somewhat Only strategically, for key sessions No real reliance

Alcohol?

Never 1 to 2 per week 3 to 5 per week Almost daily

How does your energy behave after a normal meal?

I often get sleepy or crash afterwards I get a clear afternoon dip most days Mostly stable, with the occasional dip Stable all day, no cravings in between

Could you ride 60 to 90 minutes easy without eating first, and still feel good?

No, without food I fall apart I can, but I feel weak and empty Yes, comfortably Yes, and I still fuel high for the hard sessions

How many different plant foods do you eat in a week? (vegetables, fruit, nuts, seeds, herbs, legumes)

Fewer than 10 10 to 20 20 to 30 More than 30

How often do you eat oily fish? (salmon, mackerel, sardines, herring)

Rarely or never About once a month Once a week Two to three times a week

How often do you eat ready meals, or food fried in vegetable and seed oils?

Daily A few times a week Occasionally Rarely

Do you eat within an hour after a hard session?

Rarely Sometimes Usually Always, it is planned

Paint us a typical day of eating, your food diary.

🔥 Where do you think your nutrition holds your performance back?

Sleep & recovery

You don't grow from training. You grow from recovering from it. This is where adaptation actually happens.

Average sleep per night?

Less than 6h 6 to 7h 7 to 8.5h 8.5h or more (athlete level)

How long does it take you to fall asleep?

Over an hour 30 to 60 min 15 to 30 min Under 15 min

Do you wake up during the night?

Most nights Often Occasionally Rarely, I sleep through

Same sleep and wake time every day, weekends included?

Rarely Sometimes Mostly Always, fixed rhythm

Is your bedroom dark, cool and quiet?

Not really Partly Yes, optimized for sleep

Screens or bright light in the last hour before bed?

Always Usually Sometimes Never, I protect my wind down

Last caffeine before bedtime?

Into the evening Afternoon Early afternoon at latest Morning only, or none

Do you track recovery objectively (HRV, resting HR, readiness)?

No I track but don't act on it I track and adjust training to it

How do you feel when you wake up?

Exhausted or heavy Slow to get going Fresh and ready

Walk us through your evening and sleep routine.

🔥 What's your biggest recovery struggle?

Waking at night Legs never feel fresh Wired but tired No time to sleep enough Other...

Mind & stress

This is where a lot of athletes leak the most, often without knowing it.

Here's the catch: stress is not just feeling stressed. Your body reacts to load you may not even notice, and it quietly blocks recovery and drives inflammation. The next questions help surface what's really going on.

How stressed do you feel on a normal day?

4

Totally relaxedConstant pressure

Now, honestly, which of these are true for you right now? (select all that apply)

I'm often rushing or short on time I find it hard to switch off from training or results I check my phone almost constantly There's financial pressure in my life Work or study is demanding right now I feel pressure to prove myself or perform I rarely do nothing without feeling guilty I've had a big life change recently There's tension in a close relationship

And do you notice any of these in your body? (these are physical stress signals)

Tense jaw or shoulders Shallow, chest breathing Racing mind, overthinking Sugar or food cravings Irritable, short fuse Elevated resting heart rate Gut reacts when I'm tense Teeth grinding / clenching

How often do you feel truly relaxed, doing nothing, without guilt?

Almost never Now and then Most days

Do you actively down-regulate (breathwork, meditation, real off time)?

Never Rarely Weekly Daily practice

Do you use mental skills (routines, visualization, focus cues)?

No Informally A few tools I use A structured routine

Motivation and focus lately?

Struggling, forcing myself Up and down Strong and steady

How do you handle pressure and confidence on race day?

Nerves often ruin my performance Manageable I thrive under pressure

How demanding are your work or studies right now?

Very demanding, constant deadlines Busy, with real peaks Manageable Light at the moment

How much pressure do you put on yourself to reach your goal?

Constant, I feel I am failing if I do not progress Significant, it sits in the back of my head A healthy drive that motivates me Very little

Your body runs one stress system. Training load, work deadlines, a broken night and emotional pressure all land on the same axis, and your physiology cannot tell them apart. So the question is not only how hard you train, but how much of everything else your training takes into account.

Does your training take the rest of your life into account?

No, the plan is the plan whatever else is going on I adjust it myself now and then Yes, I consciously adjust to how life is going Yes, and my coach actively adjusts for it

What happens to your training when life gets stressful?

I push through exactly the same I start skipping sessions I keep going but make it easier I plan a lighter block and say so

🔥 Anything in the emotional or mental layer that keeps playing in the background? (confidential, optional)

Training & load management

Volume is easy. The structure around it is what separates good from elite.

How structured is your training?

No real plan, I train on feeling A generic plan or app I build my own structured, periodized plan A coach with real periodization Coach plus data-driven, adjusted weekly on my numbers

What is your training actually based on?

Feel, and whatever fits my week What the riders around me do A generic plan or training app My own data and experience Lab testing, my own numbers and real periodisation

Do you train with objective data (power, pace, HR zones)?

No or rarely Heart rate only Power or pace Zones set from real testing

Last proper performance test (VO2max, lactate, FTP)?

Never had one Over a year ago Within the last year I test regularly and train off the results

Dedicated strength or gym work?

No On and off Part of the season Year-round, structured

How do you manage load and deload (avoiding overtraining)?

I push until I'm empty or sick I rest when I feel wrecked Planned recovery weeks Load monitored objectively

Mobility, activation and injury prevention?

Never Rarely Weekly Daily routine

Describe a typical training week.

🔥 Where do you suspect you're leaving watts or seconds on the table in training?

Ready to close the gap?

So we know which kind of support actually fits you.

💡 We work with a limited number of athletes at a time so every plan stays truly personal. These answers help us judge if, and how, we can help you best.

How much time can you invest in getting better each week, beyond training?

Less than 1h 1 to 3h 3 to 5h Whatever it takes

How soon do you want to start?

Right now, I'm ready Within this month Just exploring for now

Which type of support appeals to you most?

Personal 1-on-1 coaching A call first to see if we fit A digital program I follow myself Not sure yet Other...

Are you open to investing in expert guidance to close that gap?

Yes, absolutely Yes, I'm open to it Not right now

Here's the honest truth: athletes happily spend thousands on gear for a 2% edge, while the real engine, your body, is where 20 to 40% of untapped performance is hiding. Done right, guidance pays for itself in results, not just watts.

Reaching your true potential is an investment. What would you realistically put into expert guidance to get there?

€0 to €100 €100 to €1000 €1000 to €2000 €2000 to €3000 €3000 or more

Where should we send your analysis?

Last step. Your Potential Score and personal plan land straight in your inbox.

First name

Last name

Email

Phone (optional)

Age

Sex

Height (cm)

Weight (kg)

Country

Tell us anything we should know

This goes straight into your analysis. The more context, the sharper your plan.

If you could fix ONE thing about your performance or health, what would it be?

Your story, context, doubts, questions. Anything goes.

I agree that Crescendo may use my answers to create my personal analysis and plan and contact me about it.

✓

Thank you!

Your performance potential analysis is being prepared.

Our team reviews your answers carefully and builds a plan tailored to you. You'll receive your Potential Score and personal mini plan within 24 hours. Keep an eye on your spam folder too.

Talk soon,
Team Crescendo