Free test · 24 questions · 5–7 minutes

The Athlete Energy AuditYour season runs on a battery you never see.

Physical load is only half the drain. Audit where your energy actually goes, and catch the mental signs of overtraining while they are still early.

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Seven days of output — and the dip that predicts the crash

A 24-question energy check-in for athletes: how much you look forward to training, whether your energy recovers as fast as you spend it, whether progress still feels real, and why your sport still matters. Built on athlete engagement and burnout research, it maps your current energy state and gives you a plan to protect or rebuild it.

5-7 minutes 24 questions
About This Assessment

What the Athlete Energy Audit Measures

The Athlete Energy Audit is a 24-question check-in on the state of your athletic energy across four scales: Spark (how much you look forward to training), Fuel Balance (whether your energy recovers as fast as you spend it), Progress Sense (whether improvement still feels real), and Meaning Connection (whether your sport still matters to you in a way you can name).

Most burnout questionnaires ask how broken you are. This audit asks how engaged you are, and treats the classic warning signs of athlete burnout as reversed signal items woven through the test. The result is a map of your current energy state, not a verdict on your character.

An Energy Check-In, Not a Diagnosis

This is an energy check-in, not a medical or psychological diagnosis. Energy states shift with training load, season, and life, which is exactly why they are worth measuring. If exhaustion, low mood, or a sense of dread persists beyond your sport, that deserves the attention of a qualified professional, not a quiz.

What You'll Discover

Your results map your current energy state across four scales and match you with one of six energy profiles. You will discover:

  • How much genuine anticipation you still bring to training, and what feeds or drains it
  • Whether your recovery is keeping pace with your training load or quietly falling behind
  • How clearly you can feel your own improvement, and what to measure when progress goes silent
  • How connected you remain to your reasons for playing, the strongest known buffer against burnout
  • Which of six energy states describes you now, from The Full Tank to The Crossroads Competitor, with a concrete plan for each

Before you begin:

• Answer for the last 3-4 weeks of training, not your best season
• Go with your first honest reaction to each statement
• There are no good or bad answers, only accurate ones
• Find 5-7 quiet minutes and finish in one sitting

Note: This assessment is designed for educational and entertainment purposes. It provides insights into personality patterns but is not a substitute for professional psychological evaluation, diagnosis, or treatment. If you're experiencing mental health concerns, please consult a qualified healthcare provider.

24 questions, 0 answered

No matter how hard I train, my results feel stuck in the same place.

Certain moments in training remind me why I fell in love with this sport in the first place.

When someone asks why I play my sport, the reasons come quickly and still feel true.

I still choose my sport when other activities compete for my free time.

I care less about how I perform in competition than I did a season ago.

I get so absorbed in drills that practice feels shorter than it actually is.

When I look back at the past month of training, I can name at least one skill that is clearly improving.

I feel quiet relief when a training session gets cancelled.

I catch myself questioning whether my sport deserves the place it takes up in my life.

Packing my bag and getting my gear ready before practice puts me in a good mood.

By the end of a normal training week, I feel drained in a way that rest does not seem to fix.

When teammates or friends ask about my training week, I talk about it with genuine enthusiasm.

I wake up on training days feeling tired before the session has even started.

After competitions, I dwell on what I failed to do instead of anything I did well.

After a hard training day, one good night of sleep restores most of my energy.

The night before training, I catch myself looking forward to a specific drill or part of the session.

The hours I put into training feel worth it when I step back and look at my week.

My body feels recovered and ready when I start the first session of my training week.

My recent performances match what I know I am capable of.

I leave most practices feeling I did something well, even on difficult days.

I rely on caffeine, energy drinks, or sheer willpower to get through sessions I used to handle easily.

I finish most training weeks with enough energy left over for school, work, or friends.

I notice small technical wins during sessions, like a cleaner rep or a faster split.

I arrive at practice with energy to spare, ready to start before the coach calls us in.

Learn More About This Assessment

The Science Behind It

The Athlete Energy Audit draws on two well-established research territories. Its positive scales reflect the athlete engagement tradition measured by instruments such as the Athlete Engagement Questionnaire (Lonsdale, Hodge, and Jackson), which defines engagement through vigor, dedication, enthusiasm, and confidence. Its reversed signal items cover the territory mapped by the Athlete Burnout Questionnaire (Raedeke and Smith), whose three dimensions are emotional and physical exhaustion, a reduced sense of accomplishment, and sport devaluation.

Research consistently treats engagement and burnout as opposite ends of connected processes: exhaustion is usually the earliest signal, while devaluation, the fading of why, tends to arrive last and matter most. By framing items from the positive pole and using burnout markers as reverse-keyed signals, this audit measures where your energy stands without turning a rough month into a label. It is a self-reflection tool built on that research, not a clinical instrument, and it does not diagnose burnout or any other condition.

Frequently Asked Questions

Is this an athlete burnout test or a diagnosis?
It is a burnout-aware energy check-in, not a diagnosis. The audit measures engagement, recovery, felt progress, and meaning, and uses reversed items to catch early mental signs of overtraining and burnout territory. No online quiz can diagnose burnout, depression, or overtraining syndrome. If exhaustion, low mood, or dread persists beyond your sport, consult a qualified professional.
How is this different from the free SportDNA Assessment?
The SportDNA Assessment maps your stable athletic personality across the four pillars of Drive iconDrive, Competitive Style iconCompetitive Style, Cognitive Approach, and Social Style iconSocial Style. The Energy Audit measures something that changes: your current energy state. Your sport profile tells you how you are built; this audit tells you how you are running this month. They pair well, because different sport profiles tend to drain and refuel differently.
How often should I retake it?
Every four to six weeks, or at the start of each new training block. Energy states are dynamic, so trends across retakes tell you far more than any single result. Many athletes retake it after deliberately changing sleep, load, or training variety to see whether the change actually moved the needle.
What should I do if my results show low energy?
Start with the this-week actions in your profile: they target sleep, load, and one honest conversation. Low scores are information about your current state, not a judgment of your commitment or toughness. Tell someone you trust what you found, and if deep exhaustion or flatness has lasted for weeks, involve a qualified professional early rather than late.

What to Expect

You will respond to 24 first-person statements on a five-point scale from Strongly Disagree to Strongly Agree. Each one targets a concrete, observable behavior or feeling from your actual training week. For example:

"The night before training, I catch myself looking forward to a specific drill or part of the session."

"By the end of a normal training week, I feel drained in a way that rest does not seem to fix."

Answer from your last three to four weeks, not your best-ever season. Honest, recent, and specific beats idealized every time.

How to Use Your Results

Use your results as a snapshot, not a sentence. Your energy state is current, changeable, and responsive to what you do next, which is why every profile comes with a this-week, this-month, and this-quarter plan. Retake the audit every four to six weeks or at the start of each training block, and compare states over time rather than judging any single reading.

If your results land in a low-energy state, treat that as data worth acting on: adjust load, restore recovery anchors, and talk to someone you trust, a coach, parent, or professional, about what you are experiencing. Coaches can also use athletes' self-reported states to open better conversations about load and motivation.

Remember what this tool is: an energy check-in, not a medical or psychological diagnosis. Persistent exhaustion, low mood, or dread that follows you beyond sport deserves the attention of a qualified professional. Reaching out for that support is a performance decision as much as a health one, and athletes who make it early recover faster.

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