Recovery & Readiness Score
5-component weighted model (sleep/soreness/stress/hydration/HRV) with training load adjustment and readiness prescription.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Recovery & Readiness Score
5-component weighted model (sleep/soreness/stress/hydration/HRV) with training load adjustment and readiness prescription.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Sleep last night (hours)
Enter a measured or estimated value (minimum 0) (maximum 14), using the unit indicated in the field label.
Sleep quality (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Sleep consistency (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Muscle soreness (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Joint stiffness (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Stress level (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Energy level (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Mood (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Hydration today (litres)
Enter a measured or estimated value (minimum 0) (maximum 6), using the unit indicated in the field label.
Resting HR (bpm)
Enter a measured or estimated value (minimum 35) (maximum 100), using the unit indicated in the field label.
HRV (ms)
Enter a measured or estimated value (minimum 10) (maximum 200), using the unit indicated in the field label.
Yesterday's intensity
Choose the option that matches your context; available options include Rest, Light, Moderate.
Consecutive training days
Enter a measured or estimated value (minimum 0) (maximum 14), using the unit indicated in the field label.
How to interpret the output
Record your recovery context consistently and compare trends with changes in training load, sleep and perceived fatigue.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
Recovery scores are estimates. A low score doesn't mean you're injured — it means prioritize recovery today.
Read the full disclaimerFrequently asked questions
What does the Recovery & Readiness Score estimate?
5-component weighted model (sleep/soreness/stress/hydration/HRV) with training load adjustment and readiness prescription.
Which information do I need for this recovery tool?
Provide Sleep last night (hours), Sleep quality (1-10), Sleep consistency (1-10), Muscle soreness (1-10), Joint stiffness (1-10), and any additional fields shown above. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Record your recovery context consistently and compare trends with changes in training load, sleep and perceived fatigue. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: Recovery scores are estimates. A low score doesn't mean you're injured — it means prioritize recovery today. Read the medical disclaimer.
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