What is Readiness?

Knowing when to train and when to recover can be a huge challenge for athletes, but mastering this can reap huge rewards. Rewire brings your data together to create actionable insights, allowing you to optimize your training and recovery and be the best you.

Readiness is a measure of your ability to perform, the system takes a holistic view, measuring your level of overall readiness as well as breakdowns into cognitive, physical and emotional readiness.

We recommend that users build the Readiness Assessment, as well as the Personalised Recovery Session into their morning routine, to get themselves in the best state to achieve their daily goals.

What the Assessment Involves

This system includes a cognitive reaction time test called a Simple Reaction Time Task (SRT). The SRT is helpful for noticing even subtle declines in your focus and decision-making abilities due to mental fatigue. 

The system also includes heart rate monitoring via a heart rate strap which measures your resting heart rate and HRV.   If you enable the integration with Oura, Apple Health or Google Fit, the Rewire system will also incorporate your sleep data as an additional data point for your assessment.  Oura, Apple Health and Google Fit integration can be found in the app settings section.   

Lastly, the readiness assessment system will ask you a series of self-assessment questions. This involves subjective questions developed by Nasa for testing the readiness of astronauts (NASA Task Load Index TLX), as well as subjective questions on training load, mental load and muscle soreness. For each subjective question, you should use the anchor phrases to help find the most appropriate rating.

Personalized Recovery

Rewire recognises that schedules are complex and can’t always be adapted around your Readiness, that’s why we created Personalized Recovery Sessions, to provide you with an on-the-spot solution for a low readiness state. Try building these into your morning routine to optimise your readiness for the day ahead.

What is Neuro-Training?

Imagine this, you’ve just finished a hard days work, put your trainers on, and head to the gym… feels hard, right? That’s the effect of mental fatigue, which has been shown to significantly hinder our performance. The good news is, you can train your tolerance to mental fatigue through neuro-training. By using Neuro-Training you can achieve:

  • Increased Mental Resilience
  • Improved Athletic Performance
  • Improved Decision Making
  • Increased Tolerance to Mental Fatigue

How to use?

We have three types of Neuro-Training Sessions:

  • Pre-Workout – These are designed to be used before a low-intensity workout. These sessions will increase your level of mental fatigue before your physical workout, meaning that you will be training under a level of mental fatigue. Expect this to increase your perception of effort in your workout.
  • Post-Workout – These are designed to be used after a high-intensity workout or skills session. This will finish your workout off with some additional mental load, allowing you to achieve the benefits of Neuro-Training without hindering your physical performance in your high-intensity workout.
  • Standalone – These sessions are designed to be integrated into your week as a standalone mental workout adding mental load to your training plan. They can be used on physical recovery days or as an additional session on your training days.

Before your next workout, try one of our pre-workout sessions such as ‘Quick Build Up’ which you can find under ‘Pre-Workout’, or if you’re reading this on your phone, simply tap the button below. Enjoy!

The Science Behind Neuro-Training

The science behind Neuro-Training first began in a landmark 2009 study that highlighted the negative effect that mental fatigue has on athletic performance. Neuro-Training uses a protocol called Brain Endurance Training (BET) which has been shown in fMRI brain scans and numerous peer-reviewed studies to improve athletic performance by targeting the part of the brain responsible for managing fatigue, decision making and the suppression of undesirable impulses aka will power.

Research done in 2015, showed that brain training is highly effective in improving endurance performance when combined with traditional physical training. Those in the brain-training group had a 3x improvement in time to exhaustion (TTE) than the control group (+126% compared to +42%) over a 12 week training period.

What is Mindset Recovery?

We’ve all been there… turning up to training/competition feeling fatigued, unmotivated and unprepared; trying to manage stress from life, training and work; or suddenly losing focus in the middle of the day. It’s a factor of modern-day life, but Rewire is here to help… Rewire’s Mindset Recovery System contains sessions for a wide variety of goals, including Pre-Workout Priming, Mindfulness, Recovery, Focus and Concentration, and Stress Reduction.

Our Mindset Recovery system involves tools from both Psychology and Neuroscience including protocols of Guided Breathing, Binaural Beats, Subliminal Priming, Visualization, and Self-Talk (there’s more on these below).

Picture this… you’ve had a terrible sleep and woken up feeling slightly fatigued, but have to perform that day… Rewire’s designed to know what protocols you need to get in a positive state to achieve your goals. After taking your Readiness Assessment you’ll be given the option to use a Personalized Mindset Recovery Session designed specifically for your Readiness state and the goal you want to achieve that day. (Note: You’ll need to calibrate your Readiness over 4 days before this is available)

Mindset recovery Protocols

  • Guided Breathing:  Rewire features a variety of different breathing protocols including Box Breathing, Pranayama, 4-7-8, Step Up and more.
  • Binaural Beats:  Binaural Beats are a form of brainwave entrainment.  Binaural beats relax the user by altering (i.e.entraining) the brain’s neuronal rhythm and effect trophotropic changes in autonomic arousal to enhance relaxation and recovery. The system consists of the athlete listening to audio tones that are set at different output levels in each ear to create a sound that the brain converts to a low-level sound which positively impacts the user’s mindset. These are the different Binaural Beat waves used in the Rewire recovery system. Read this recent study for more information.
  • 0.5 – 3.5 Hz – Delta wave for deep sleep
  • 4.0 – 6.5 Hz – Theta for meditation / sleep
  • 7.0 – 12.5 Hz – Alpha for relaxation / dreams
  • 13.0 – 38.5 – Beta for Activity 
  • Visualization:  Visualization has been used by athletes for decades to improve readiness for competition. The Rewire system presents visualization cues to get in the right headspace for training, competition, or relaxation.
  • Self-Talk Mantras: Self-talk mantras have been shown in recent studies like this one to decrease the perception of effort and increase motivation during endurance-based sports. It consists of motivational phrases aka mantras that you repeat in your mind at regular intervals. We have researched mantras used by professional athletes and mindfulness experts and loaded them into the app. You may also create your own from within the Rewire settings section.
  • Subliminal Priming:  Humans are social animals and tend to take positive and negative cues from others.  In recent studies, subliminal priming has been shown to influence the perception of effort and improve mood and motivation. The Rewire system consists of showing positive imagery in quick succession for a positive psychological effect.

Not sure where to start? Try Standard Recovery found under ‘Mindfulness and Recovery’ to see all the protocols we use. Across our user base, we have seen a huge subjective improvement in the user’s state from this session, achieved in just 2 minutes! Give it a try!