Recovery Score Calculator
Calculate your daily recovery score (0–100) and get a training recommendation (Rest / Easy / Moderate / Train Hard) based on sleep, soreness, motivation, and resting heart rate.
#recovery#workout#gym#hrv#fitness
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How to use
- 1Enter hours slept and rate your sleep quality.
- 2Rate your muscle soreness (1=none to 5=very sore).
- 3Rate your motivation to train today (1=none to 5=high).
- 4Enter your resting heart rate (bpm) and days trained without rest.
Frequently Asked Questions — Recovery Score Calculator
What is HRV and how does it relate to recovery?+
Heart Rate Variability (HRV) measures the variation in time between heartbeats. Higher HRV = better recovery and readiness. Professional athletes use HRV monitoring (via Whoop, Polar, Garmin) to optimize training load.
How many rest days should I take per week?+
Research suggests 1–2 rest days per week for most people. Elite athletes may train 6–7 days but with controlled periodization. Beginners should start with 3–4 training days and 3–4 rest/active-recovery days.