Aria

You're training hard.
But are you training complete?

Take the 2-minute Solo Sprinter Score and find out exactly which parts of your training system are costing you time.

✓ Your score across 7 performance dimensions — mechanics, recovery, nutrition, program design, injury prevention & rehab, mental game, and data feedback.
✓ Personalized gap analysis — not generic advice. Specific insights based on how you actually train, recover, and prepare.
✓ A clear picture of what's missing — most solo athletes have 2–3 blind spots they don't know about. This finds them in 2 minutes.

No account needed. 7 questions. Results are instant.

⚡ Program Structure

Question 1 of 7

How is your training structured right now?

This measures whether your sessions follow progressive overload with periodized blocks — or if you're deciding at the track what to do today.

I follow a periodized program with structured blocks, planned intensities, and deload weeks.

I have a weekly plan with specific sessions, but no long-term periodization.

I know roughly what I want to do each day, but nothing is written down.

I show up and decide based on how I feel. No plan, no structure.

🏃 Sprint Mechanics

Question 2 of 7

How do you monitor and improve your sprint form?

Without a coach watching every rep, form drifts without you noticing. This measures your mechanical feedback loop.

I regularly film sprints, analyze mechanics (joint angles, ground contact, posture), and apply corrective drills.

I film occasionally but don't do systematic analysis or corrective drill sequences.

I rely on how it feels. Sometimes a training partner gives feedback.

I don't analyze my form at all. I just run.

💚 Recovery & Readiness

Question 3 of 7

How do you manage recovery between sessions?

Recovery is where adaptation happens. This measures whether you track readiness signals and respond — or hope for the best.

I track HRV, sleep quality, and resting heart rate — and adjust training intensity based on readiness data.

I pay attention to sleep and soreness, and take easier days when I feel off.

I take rest days but don't actively track recovery metrics. I go by feel.

I train through everything. Rest days feel like wasted days.

🍴 Sprint Nutrition

Question 4 of 7

How do you fuel your sprint training?

Sprint performance depends on timed nutrition — pre-workout fuel, post-workout recovery, and macros aligned to your current training phase.

I follow a structured plan with calories, macros (P/C/F), and meal timing aligned to my training schedule and competition phase.

I eat clean and hit protein targets, but don't adjust for training phase or competition prep.

I try to eat well but don't track macros or plan meals for sprint performance.

Nutrition is an afterthought. I eat whatever is available.

🩹 Injury Prevention & Rehab

Question 5 of 7

How do you handle injury prevention and rehabilitation?

Sprinting generates forces of 4–5x bodyweight. Hamstring pulls, hip flexor issues, ankle instability — prevention is part of performance, not separate from it.

I follow a prehab routine (mobility, activation, eccentric work), and when injured, I follow a structured return-to-training protocol.

I do mobility and warm-up drills, but I don't have a structured rehab plan if something flares up.

I stretch sometimes. If I get hurt, I rest until the pain stops and jump back in.

No prehab, no rehab. I deal with injuries when they happen.

🧠 Mental Performance

Question 6 of 7

How do you train your mind for competition?

The gap between your practice time and your race time often lives here — confidence, focus, pre-race nerves, and motivation through plateaus.

I use visualization, breathing routines, and structured mental prep before competitions. I actively build race-day confidence.

I try to stay positive and focused, but don't have specific mental training routines.

I get nervous before races and lose motivation during plateaus, but I don't address it directly.

Mental game? I just try to show up. Anxiety and doubt are constant.

📊 Data & Coaching Feedback

Question 7 of 7

How much coaching feedback and performance data do you have access to?

Without external feedback, you can't see what you can't feel. This measures your data loop — from sprint times to wearable metrics to coaching input.

I track sprint times, log workouts with RPE, use wearable data (HRV, HR), and get regular coaching feedback or AI-driven insights.

I track times and log workouts, but don't use wearables or get coaching feedback consistently.

I know my recent times but don't log workouts or track trends over time.

I don't track anything. I train and race without data.

Your Solo Sprinter Score

out of 28

Your Biggest Training Gaps

These are the dimensions costing you the most time right now.

⚡ Aria — AI That Trains With You

Your gaps don't fix themselves.
Aria fixes them with you.

Aria is the AI training companion that covers every dimension you just scored — program design, sprint form analysis, recovery, nutrition, rehab & prehab, mental game, and coaching feedback. All in one app. All adapting to you.

✓ Aria IQ — knows your readiness, load, and recovery status daily

✓ AI Coach Insights — tells you exactly what to do next

✓ Sprint Tools — video analysis, sprint predictor, start gun, photo finish

✓ Rehab & Prehab — injury prevention and return-to-training protocols built in

✓ Phase-Aware Nutrition — competition, in-season, and off-season meal plans with macros

✓ Periodized Programs — structured blocks with sets, reps, rest, and intensity percentages

No spam. Your personalized report + early access to Aria.

Built for athletes who train alone. Not another generic quiz.

This assessment evaluates the same 7 dimensions that separate structured, coach-led training from the way most solo athletes actually operate — including injury prevention and rehab readiness, a dimension most sprint apps ignore entirely. It was designed by sprinters who've trained alone and know exactly where the gaps hide.

You're training hard.But are you training complete?