Recovery Score

0 to 100 readiness index

A daily readiness index derived from nocturnal HRV, resting HR, sleep efficiency and total sleep duration. Quantifies physiological preparedness to perform or absorb training and occupational stress.

Typical optimal range 70 - 100

Population median 66

Four inputs, one number. When it drops, open the inputs to see which one moved. Lower scores indicate your physiology is less ready to handle more physical or other stress.

Key factors

Cumulative physical and occupational stress load
Nutrition and hydration status
Sleep quality and duration

What affects this metric

Consistent sleep timing raises it over weeks.
Alcohol lowers recovery through both HRV and resting heart rate.
Short sleep lowers it even when quality is good.
Illness and heavy training load lower it.

References

Peer-reviewed sources supporting the key factors, contributing factors, and typical optimal range shown above.

Plews DJ, Laursen PB, Stanley J, Kilding AE, Buchheit M. Training adaptation and heart rate variability in elite endurance athletes: opening the door to effective monitoring. Sports Medicine. 2013;43(9):773–781. doi.org/10.1007/s40279-013-0071-8
Shaffer F, Ginsberg JP. An overview of heart rate variability metrics and norms. Frontiers in Public Health. 2017;5:258. doi.org/10.3389/fpubh.2017.00258
Ohayon M, Wickwire EM, Hirshkowitz M, et al.. National Sleep Foundation's sleep quality recommendations: first report. Sleep Health. 2017;3(1):6–19. doi.org/10.1016/j.sleh.2016.11.006
Pietilä J, Helander E, Korhonen I, Myllymäki T, Kujala UM, Lindholm H. Acute effect of alcohol intake on cardiovascular autonomic regulation during the first hours of sleep. JMIR Mental Health. 2018;5(1):e23. doi.org/10.2196/mental.9519

This guide is general information, not medical advice. Talk to your clinician about your own results.