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Welcome!
1. I believe 45 is the max form. That said, the returns diminish quickly over 30, so you shouldn't find yourself flirting with max form.
2. I haven't used 400 as a marker for fatigue. Givens are that recovery is 50/day, you cannot start a practice/friendly at >300 fatigue, and there are 7 days in a week. So I focus more on these ideas:
- making sure no fatigue recovery is wasted (eg, by getting through a practice week with >150 fatigue)
- getting to the start of a tournament with fatigue as close to 0 as possible. Mind your byes.
3. I truthfully haven't calculated ratings prediction formulas at all. I still use the TESS as a rough-and-ready current strength formula.
4. Lower aging rates give you longer to develop skill before reaching your peak. In practice, your player might be at their best when reaching ~90% on the downward curve. Players with positive/above 100% age rates tend to have better junior careers and age more quickly into doubles players/trainers. I don't recall the formula for peak age, but it may be in Brian Swartz's dynasty thread.
5. The short summary: trainers are better than friendlies, worse than practices.
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