Discover Your Choronotype

We all have a natural body clock that broadly fits into one of 5 categories. Knowing yours can ensure you eat, sleep and train more efficiently - improving gains just for adhering to your natural circadian cycle.

Answer these 19 questions to discover whether you're a morning type, evening type, or somewhere in between — and what that means for when to train, eat carbs, and sleep.

This questionnaire is adapted from the Horne & Östberg Morningness-Eveningness Questionnaire (1976), the gold-standard validated tool for determining chronotype. Answer based on how you naturally feel — not how your schedule forces you to behave. Think about days off or holidays if that helps.

1. If you were entirely free to plan your day, at what time would you get up? *

2. If you were entirely free to plan your evening, at what time would you go to bed? *

3. If you have to get up at a specific time, how dependent are you on an alarm clock? *

4. How easy do you find getting up in the morning? *

5. How alert do you feel during the first half-hour after waking up? *

6. How is your appetite during the first half-hour after waking up? *

7. During the first half-hour after waking up, how tired do you feel? *

8. When you have no commitments the next day, at what time do you go to bed compared to your usual bedtime? *

9. A friend suggests you exercise together between 7:00–8:00 am twice a week. Thinking only about your natural rhythm, how would you perform? *

10. At what time in the evening do you feel tired and in need of sleep? *

11. You have a mentally exhausting two-hour test. You are free to plan your day. Which time slot would you choose to be at your peak? *

12. If you went to bed at 11:00 pm, how tired would you be? *

13. You have gone to bed several hours later than usual, but have no fixed wake time the next morning. What are you most likely to experience? *

14. You need to stay awake between 4:00–6:00 am for a one-off event. You have no commitments the next day. Which suits you best? *

15. You have two hours of hard physical work to do. You are free to plan your day. Which time would you choose? *

16. A friend suggests you exercise together between 10:00–11:00 pm twice a week. Thinking only about your natural rhythm, how well would you perform? *

17. You can choose any five consecutive working hours. Which block would you pick? *

18. At what time of day do you reach your personal "feeling best" peak? *

19. Which type do you consider yourself to be? *