Recovery Score Calculator
Assess your physical and mental recovery readiness before training or a demanding day. Based on sleep, HRV, fatigue, and mood signals. Free, evidence-based, instant.
All calculations run instantly in your browser. No data is sent to any server.
Disclaimer: Results are for informational purposes only and do not constitute medical advice, diagnosis, or treatment. Consult a qualified healthcare professional for personal guidance.
Why Recovery Matters
Adaptation and performance gains happen during recovery, not during training. Training creates the stimulus; sleep, nutrition, and rest provide the adaptation. Consistently training in a state of underrecovery suppresses immune function, increases injury risk, and often produces performance regression rather than improvement — commonly called overtraining syndrome (OTS) or non-functional overreaching (NFOR).
The Recovery Stack
Research consistently identifies five key recovery determinants: Sleep quality and duration (the most powerful single recovery intervention), nutrition timing (carbohydrate and protein within 2 hours of exercise), psychological stress (mental and physical stress share physiological recovery resources), hydration status, and movement history (training load in the preceding 48–72 hours).
FAQs
What is recovery score?
Composite of sleep, resting HR, fatigue, soreness, and mood. Wearables use HRV; this tool uses validated self-report proxies.
How does HRV relate to recovery?
Higher HRV = parasympathetic dominance = good recovery. Track your own trend, not absolute values.
How long does muscle recovery take?
Glycogen: 24–48h. Structural repair: 48–72h (untrained), 24–48h (trained). CNS fatigue: 48–96h after heavy compound work.