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Questions: Section 1 of 4

How much fluid do you typically drink in a day?
(exclude all drinks with alcohol content)
1 Litre or less
1 - 2 Litres
2 - 3 Litres
3 Litres or more
I have no idea
It varies considerably
Do you carry a water bottle with you?
(select best description)
Yes. Always.
Yes. Only when I’m out.
Yes. Only at home or work.
No. I drink a glass when I am thirsty

Questions: Section 2 of 4

How would you describe your diet?
(select the best description)
Perfectly balanced with 5 /day
Mostly on point
Pretty good - but with some sins
Good days and bad
Not great – I grab what’s available.
Do you eat at consistent times?
Always
Mostly
Rarely
Thinking of your main meal, how many times last week did you…?
(select based on last 7 days)

Cook from scratch - inc frozen homecooked
Heat - microwave or oven ready meals
Eat out / restaurant take away
Fast food / takeaway

Do you track your diet?
(select the best description)
No
No, but I plan my meals
Yes - Just Calories
Yes - Calories & Macro Nutrients
How long before bed is the last thing you typically eat?
(select based on last 7 days)
I snack in bed
I snack shortly before bed
My main meal is in the hour before bed
1 – 2 hours before bed
2 – 3 hours before bed
More than 3 hours before bed
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Questions: Section 3 of 4

How much Sleep Opportunity do you give yourself each night?
Sleep Opportunity: Total time in bed, lights off, asleep or ready to sleep.
(select based on last 7 days)
less than 4 hours
between 4 - 6 hours
between 6 - 7 hours
between 7 - 8 hours
between 8 - 9 hours
between 9 - 11 hours
11 hours or more
Are you consistent with your sleep?
(select best description)
Go to bed and wake at the same time everyday
Same duration of sleep, but bedtimes vary
I’m consistent in the week but not at weekends
Varies a lot. There’s a pattern (shift work)
Changes every day. There’s a reason (new born)
I have no set routine
How long before bed is your last caffeinated drink?
I don’t drink caffeine
6 - 10 hours
3 - 5 hours
1 - 2 hours
less than 1 hour
Setting the conditions for sleep. During your bedtime routine do you...?
(select all that apply)
Take a warm bath or shower no later than 90 mins before bed
Drink less than 250ml in 90 mins before bed
Avoid TV and all screens in 45 mins before bed
Avoid TV / phone screens in bed
Maintain a comfortable bedroom temperature
Read in Bed
Practice meditation or breathing techniques
Have other habits that promote sleep
Please enter conditions (max length 128 characters):
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Final Section: Golden Hour I

How do you rehydrate in the hour after exercise?
(think of more intense sessions)
Drink when I feel thirsty
Hydrate immediately
Hydrate immediately and consciously sip more fluids
Use a product that aids hydration
Nutrition in the hour after exercise...
(think of more intense sessions)
I can’t eat – it doesn’t sit well
I don’t change my habits. I eat as usual
I eat a post-exercise product (like a shake)
I eat a protein rich meal
How long do you typically warm down for?
I don't warm down
5 mins or less
6 - 10 mins
11 minutes or longer
Do you wear compression garments for recovery?
No
No, but I use compression during exercise
Yes
How would you describe your approach to stretching after exercise?
I don't stretch
Static (leaning forward to stretch your hamstring whilst standing still)
Dynamic (leg swings to stretch your hamstring whilst walking)
If you do stretch, how long for?
Not applicable
less than 2 mins
2 - 5 mins
5 - 7 mins
7 - 10 mins
11 mins or longer
Do you use a foam roller after exercise, if so, how long for?
I don't use a foam roller
less than 2 mins
2 - 5 mins
5 - 7 mins
7 - 10 mins
11 mins or longer
How do you typically ice in the hour after exercise?
I don't use ice
Cold water immersion (such as ice baths)
Ice packs (including Riixo GelTech products)
Cold shower
Cryochamber
Other
Please enter (max length 128 characters):
How do you typically apply heat in the hour after exercise?
I don't use heat
Hot bath or hot tub
Heat pack - including Riixo GelTech products
Hot water bottle
Hot shower
Sauna or steam room
Other
Please enter (max length 128 characters):
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Final Section: Golden Hour II

You wear compression for recovery. Do they apply the optimal pressure?
(select the best description)
Err... first I've heard about an optimal pressure
Dont know
I can't be sure - but they seem to fit quite well
I think so - I use air compression trousers
Yes – exact dimension were taken
How long do you typically use an Ice Bath or cold water immersion?
0 - 2 mins
3 - 5 mins
6 - 10 mins
11 - 15 mins
16 - 20 mins
More than 20 mins
How long do you typically use Ice Packs or a Riixo GelTech product for?
0 - 2 mins
3 - 5 mins
6 - 10 mins
11 - 15 mins
16 - 20 mins
More than 20 mins
How long do you use a hot bath for?
0 - 5 mins
6 - 10 mins
11 - 15 mins
16 - 20 mins
More than 20 mins
How long do you typically use Heat Packs or a Riixo GelTech product for?
0 - 5 mins
6 - 10 mins
11 - 15 mins
16 - 20 mins
More than 20 mins
How long do you typically use a Hot Water Bottle for?
0 - 5 mins
6 - 10 mins
11 - 15 mins
16 - 20 mins
More than 20 mins
How long do you typically use a Sauna or Steam Room for?
0 - 5 mins
6 - 10 mins
11 - 15 mins
16 - 20 mins
More than 20 mins
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Final Recovery Details

Are there other regular practices you perform that positively impact your recovery?
Regularly = at least twice a month
(select all that apply)
Sports Massage
Yoga
Swimming
Sauna / Steam Room
Recovery training sessions
Scheduled rest days
Functional strength training
I don’t do anything else
Other
Please enter other practice (max length 128 characters):
How often do you exercise in a typical training week?
more than 10 times
8 - 10 times
6 - 7 times
4 - 5 times
2 - 3 times
0 - 1 time
Gender
Male
Female
Other
Please enter (max length 128 characters):
What is your age?
18 to 24
25 to 34
35 to 44
45 to 54
55 to 64
65 or over
Which sports do you regularly participate in?
Regularly = at least twice a month
(select all that apply)
Running
Gym - Lifting
Gym - Classes
Gym - General fitness
CrossFit / Functional fitness
Swimming
Golf
Rowing
Walking / Hiking
Cycling
Triathlon
Tennis
Badminton
Football
Rugby
Hockey
Netball
Combat sport
Cricket
Other
Please enter other sport (max length 128 characters):
Are you currently training for an event?
Yes
No
No – but I will be soon
Are you a professional athlete?
Yes
No
Are there any other factors that you feel impact your recovery?
Impact can be positive or negative (max length 128 characters)
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