Enter sleep duration, deep-sleep ratio and sleep-onset latency to compute a sleep-recovery index, assess recovery state and suggest the day’s training intensity.
输入睡眠时长、深睡比例与入睡潜伏期，计算睡眠恢复指数，评估身体恢复状态并给出当日训练强度建议。
| Item | Formula / Note | Source / Standard |
|---|---|---|
| Sleep efficiency | efficiency = time asleep / time in bed x 100 | Sleep medicine practice |
| Questionnaire score | the Pittsburgh index runs zero to twenty-one, above five suggests poor sleep | Buysse et al. 1989 |
| Athlete guidance | eight to ten hours per night is advised during heavy training | AASM consensus statement |
睡眠恢复质量评估工具，输入睡眠时长、深睡比例、入睡潜伏期与夜间醒来次数，计算睡眠恢复指数，量化身体恢复状态并给出当日训练强度建议，帮助科学安排训练负荷。