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Recovery Score Calculator

Daily readiness score based on HRV, resting heart rate, and sleep quality. Transparent formula — no wearable app required.

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For reference only. This score is a simplified composite and does not replace clinical assessment. Use it as one data point alongside subjective wellness and training context.

Morning HRV from your wearable or app (e.g. Garmin, HRV4Training)

Your recent 7-day average HRV — check your wearable's weekly summary

Morning resting heart rate before getting out of bed

Your recent 7-day average resting HR

Sleep score from your wearable, or estimate: 90+ = excellent · 70–89 = good · 50–69 = fair · <50 = poor

Recovery = (HRV_score × 0.40) + (RHR_score × 0.35) + (Sleep × 0.25)

RECOVERY SCORE

54.0

Moderate

Recovery Score · HRV 40% · RHR 35% · Sleep 25%

Reduced intensity. Aerobic base or technique work.

HRV · 40%

46

RHR · 35%

48

Sleep · 25%

75

Score reference

ZoneScoreAction
Ready85–100Train hard
Good70–84Normal session
Moderate ← you50–69Reduce intensity
Low30–49Recovery only
Very low0–29Rest
Also useful: HRV Deviation Calculator → · VO2max Calculator →

Formula based on sports science consensus weighting of HRV, resting HR, and sleep quality as autonomic recovery markers.

Recovery score explained

Three signals, one score

The recovery score combines three daily measurements into a single 0–100% readiness number using a transparent weighted formula. Unlike wearable apps, every step is visible and adjustable.

HRV component (40% weight)

HRV today is compared to your 7-day rolling baseline. A ratio above 1.0 (today above baseline) scores above 50; below 1.0 scores lower. HRV is weighted highest because it is the most sensitive real-time indicator of autonomic nervous system recovery.

Resting HR component (35% weight)

The inverse logic applies: a lower resting HR today relative to baseline scores higher. Elevated resting HR indicates sympathetic dominance — the body is still under stress, regardless of how you feel subjectively.

Sleep component (25% weight)

Sleep score is used directly (0–100). This can come from any wearable or be self-estimated. It receives the lowest weight because it is the most subjective and platform-dependent of the three signals.

The formula is deliberately simple and transparent. Wearables use proprietary algorithms with dozens of inputs. This calculator gives you a clear, interpretable number you can reason about.

Frequently asked questions

What is a good recovery score?

A score above 70 indicates good readiness for normal or hard training. Scores of 85+ suggest optimal recovery with all signals above baseline — a good day for intensity work. Scores below 50 indicate meaningful fatigue and warrant a recovery or rest day. Your personal trend matters more than any single number.

How is this different from Whoop, Garmin or Oura?

Wearable recovery scores use proprietary algorithms that are not published or auditable. This calculator uses a fully transparent formula you can inspect and reason about. The trade-off: wearables use more inputs (SpO2, skin temperature, HRV during sleep) and continuous monitoring, while this tool uses three manually entered numbers. The advantage is clarity — you know exactly why your score is what it is.

What if I do not have a HRV baseline?

Start by entering your current HRV as both today and baseline (ratio = 1.0, neutral score of 50). After 7 days of morning measurements, use the average as your baseline. Most wearable apps show a 7-day HRV average in their summary view. Apps like HRV4Training and Elite HRV also calculate and track rolling averages for free.

My HRV is much higher than baseline — is that good?

Usually yes. HRV significantly above baseline often indicates parasympathetic rebound — a supercompensation effect after a rest period. However, if the reading is more than 50% above your baseline, verify measurement accuracy (sensor contact, breathing pattern). Anomalously high readings can occur from measurement errors and are flagged with an advisory in this calculator.

Should I train if my score says Low or Very Low?

A Low score (30–49) suggests swapping structured training for a walk, light swim, or complete rest. A Very Low score (0–29) warrants full rest. If scores are persistently low over multiple days, look at cumulative training load, sleep debt, nutrition, and life stress rather than trying to push through.

How do I estimate my sleep score without a wearable?

Use this scale: 90–100 = slept well, no waking, felt rested; 70–89 = mostly good sleep, maybe one brief waking; 50–69 = fair sleep, some waking or poor quality; 30–49 = poor sleep, frequent waking or under 5 hours; 0–29 = very poor or almost no sleep. Be consistent in how you rate — your relative scoring matters more than absolute accuracy.