Free Guide — Circadex Performance

Stop Guessing.
Read the Light.

The Stoplight System gives shift workers and high-performers a dead-simple daily protocol: check three biometric signals each morning, get your light — Green, Amber, or Red — and train accordingly. No willpower. No guesswork. Just data.

CNS READINESS SYSTEM
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60s Morning Readiness Check
3 Biometric Signals
7 Day Baseline Protocol
0 Willpower Required
The Problem

Your roster doesn't care how well you slept.

Most shift workers and high-performers train the same way every day — then wonder why progress stalls, injuries stack up, and they're exhausted by Wednesday. The problem isn't your effort. It's your timing.

Training Through Red Lights

Grinding a session when your CNS is already depleted doesn't build fitness — it triggers a cortisol cascade that guarantees tonight's 3 AM wake-up.

The Fatigue Loop

Poor sleep → high cortisol → poor recovery → poor sleep. Without a readiness system, you can't tell when you're in the loop vs. when you're genuinely ready to push.

No Objective Baseline

"I feel tired" is not a training metric. HRV, RHR, and sleep quality give you a biological truth that feelings never will.

"I built this after a week of grinding through a Red Light cost me a month of performance. I needed a system that told me the truth — not one that told me what I wanted to hear."
— Jon | Circadex Performance | 15 Years in Sport Rehab & S&C
The System

Three Lights. One Rule Each.

Count your biometric flags each morning. The number of flags is your light. Your light is your training prescription. No interpretation required.

Green Light
0 flags — GO TIME
Training
  • PR attempts & max effort
  • HIIT & conditioning
  • Heavy compound lifts
  • Sport-specific intensity
Work
  • High-stakes decisions
  • Deep strategy & creative work
  • Critical presentations
Amber Light
1 flag — PIVOT & PROTECT
Training
  • 70% loads only
  • Mobility & flexibility
  • Zone 2 cardio (conversational)
  • No sets to failure
Work
  • Admin tasks & emails
  • Routine calls & check-ins
  • Documentation & filing
Red Light
2–3 flags — BIOLOGICAL RECOVERY
Training
  • Walking only
  • Restorative yoga or stretching
  • Total rest is valid
  • Goal: earn Green tomorrow
Work
  • Essential tasks only (90 min max)
  • Delegate the rest — seriously
  • Protect tomorrow's Green
"Grinding through a Red Light isn't discipline — it's expensive. It triggers a cortisol cascade that guarantees a 3 AM insulin spike tonight. To stop the cycle, you must respect the light."
— The Stoplight System | Circadex Performance
Inside the PDF

Four Pages. Zero Fluff.

The Stoplight System PDF is a field-ready protocol — not a theory document. Everything you need to run it from day one, including a 7-day tracker you can print or screenshot.

01
The Morning Readiness Audit
Three biometric signals — HRV, Sleep Quality, and RHR — with exact flag criteria and a 7-day baseline protocol. Includes the science rationale in plain English.
PROTOCOL
02
The Three Lights — Full Prescription
Exact work and training prescriptions for Green, Amber, and Red days. Not vague suggestions — specific exercises, intensities, and decision rules.
SYSTEM
03
Tonight's Protocol — Earn Tomorrow's Green
Standard nightly protocol plus a Red Day Recovery Prescription covering light, eating, hydration, magnesium, and wind-down. The inputs tonight determine the output tomorrow.
RECOVERY
04
7-Day Morning Readiness Tracker
A printable or screenshotable daily log for establishing your personal HRV and RHR baseline. Complete each morning within 5 minutes of waking. This is your calibration phase.
TRACKER
How To Run It

Up and Running in 7 Days.

No complicated setup. No expensive equipment required. A free app and 5 minutes each morning is all it takes to get your first readiness signal.

01
Download a free HRV app
HRV4Training is free and works without a wearable — your phone camera measures HRV using photoplethysmography. Oura Ring, WHOOP, or Apple Watch also work perfectly.
TOOL SETUP
02
Build your 7-day baseline
Measure HRV and RHR within 5 minutes of waking for 7 consecutive mornings. Record results in the tracker. This establishes your personal 5% threshold — the trigger for flagging.
CALIBRATION
03
Check your three signals, count your flags
Each morning: Is HRV ±5% of baseline? Did you wake 2–4 AM? Is RHR +5% above baseline? Count the Yes answers — that's your flag count and your light for the day.
DAILY CHECK
04
Follow the prescription, protect tomorrow
Green: go hard. Amber: scale back. Red: recover only. Then run tonight's protocol — whatever your light — to set up the best possible reading tomorrow morning.
EXECUTION
Get The System

Read Your Light Tomorrow Morning.

Download The Stoplight System PDF free. Four pages. Field-ready from day one. Built for shift workers, first responders, and anyone whose schedule doesn't respect biology.

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