Off the ice / Interactive tool

Performance Prism.

Training. Nutrition. Sleep. Explore how these three pillars work together, and see what changes when one falls behind.

01 / Set the foundation

Your three pillars

Move each slider to explore a scenario. The percentages are inputs to the model, not measured health or fitness data.

                        Training
                        50%
                    

“More is not better—better is better”

                        Nutrition
                        50%
                    

“You can’t out-train bad fuel”

                        Sleep
                        50%
                    

“This is your biggest performance multiplier”

02 / See the balanceInteractive model

Your three pillars at a glance.

The pillar heights follow their matching sliders.

03 / Connect the dots

All three pillars are in balance.

The score is the geometric mean of your three inputs: the cube root of training × nutrition × sleep. A lower input pulls the combined score down.

Equal inputs keep the platform level. Unequal inputs tilt it, helping you spot the pillar that could use more attention.

An illustrative model for exploring balance, not a prediction or measurement of athletic performance.

Build your foundation

Consider the habits behind each slider.

The 10% Rule: A common guideline is to increase training volume or intensity by no more than 5–10% per week.
Have a plan: Following a structured workout program with different phases helps reduce injury risk and manage fatigue.
Take it easy sometimes: Schedule a "light week" every 4–8 weeks to let your nervous system and joints fully recover from the grind.
Listen to your body: Adjusting how hard you train based on daily recovery metrics (like resting heart rate) can help you avoid overtraining.
Warm up for what you do: Doing a proper, sport-specific warm-up has been shown to significantly reduce non-contact injuries.

Protein timing: 20–40g of protein within a couple of hours post-workout supports muscle repair.
Carbs matter: Carbs fuel performance and help your body adapt to training.
Fish oil for recovery: Taking Omega-3s can reduce muscle soreness.
Explosive energy: Creatine is a safe supplement that gives you a 5–15% power boost for short, intense bursts of effort.
Eat enough total food: If you consistently burn way more calories than you eat, your body will start shutting down essential functions, leading to burnout, bone loss, and hormone crashes.

Sleep makes you faster: Athletes who sleep 10 hours a night can improve their sprint times by 5%.
Tired equals weak: Missing out on sleep can make your maximum strength drop by up to 20%.
Locking in skills: Sleep (especially REM and deep sleep) helps your brain lock in new skills, like a new stickhandling move or system play.
Sleep protects against injury: Sleeping less than 6 hours a night significantly increases your risk of injury.
Rest improves accuracy: Getting extra sleep can significantly improve accuracy and coordination.