Interactive Tools
The athlete's toolkit. Use these calculators to establish baselines, predict metabolic clearance, and optimize your environment before declaring your sleep blocks.
Caffeine Half-Life
Calculate when your bloodstream will clear adenosine blockers.
Sleep Debt Tracker
Quantify accumulated physiological deficit over a 7-day period.
Chronotype Anchor
Determine optimal sleep window based on genetic predispositions.
Thermal Drop Estimator
Calculate the timing for pre-sleep hot water exposure.
HRV Recovery Index
Interpret morning HRV baseline deviations.
Efficiency Simulator
Project WCS points based on total time in bed vs time asleep.
Architecture Ratio
Check if your REM/Deep ratios meet maximum scoring criteria.
Melatonin Curve
Estimate endogenous melatonin onset (DLMO) based on light restriction.
Biphasic Nap Target
Calculate exact alarm timing to prevent waking during Slow-Wave sleep.
Phase Shift (Jet Lag)
Calculate light exposure timing to advance or delay your circadian rhythm.