Recovery HRV Calculator
Interpret heart rate variability against baseline to gauge recovery readiness.
About Recovery HRV Calculator
HRV is only meaningful against a personal rolling baseline, since absolute values differ several-fold between individuals. A suppressed HRV combined with elevated resting heart rate is a stronger signal than either alone. A single reading is noisy, so trends across several days carry the information rather than any one morning's value.
Formula
Recovery HRV
Readiness combines the HRV z-score against baseline with resting heart rate elevation
- HRV
- Beat-to-beat variation, usually reported as RMSSD
- z-score
- Deviation from personal baseline in units of normal day-to-day variation
Worked example
With the default values below, Recovery HRV Calculator returns Readiness Score of 28.6. Change any input above and every figure here is recalculated in your browser.
Inputs used
- Today's HRVminimum 1 ms
- 62 ms
- Baseline HRVminimum 1 ms
- 70 ms
- Baseline variationminimum 0.1 ms
- 8 ms
- Resting heart rateaccepts 25–120 bpm
- 52 bpm
- Baseline resting heart rateaccepts 25–120 bpm
- 48 bpm
Results
- Readiness Score
- 28.6 /100
- HRV Deviation From Baseline
- -11.43%
- HRV Z-Score Against Baseline
- -1.000
- Resting Heart Rate Elevation
- 4.0 bpm
- Training Recommendation
- Substantially suppressed — prioritise rest, sleep and hydration
Step by step
- 1Values used
- 2Recovery HRV
- 3Readiness Score= 28.6 /100
- 4HRV Deviation From Baseline= -11.43
- 5HRV Z-Score Against Baseline= -1.000
- 6Resting Heart Rate Elevation= 4.0 bpm
- 7Training Recommendation= Substantially suppressed — prioritise rest, sleep and hydration
Assumptions and limits
- The result is derived only from the 5 inputs listed above. Anything not among them is not part of the calculation.
- In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
- Figures are rounded for display to 3 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
- These figures are population-average estimates for training and recreational planning only and are not medical advice. Individual responses vary widely. Consult a qualified health professional before starting or significantly changing an exercise, supplement or nutrition programme, particularly if you have any medical condition. HRV is affected by illness, alcohol, medication and stress as well as training. A persistently suppressed HRV or unexplained elevated resting heart rate should be discussed with a healthcare professional.
- This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.
How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.
These figures are population-average estimates for training and recreational planning only and are not medical advice. Individual responses vary widely. Consult a qualified health professional before starting or significantly changing an exercise, supplement or nutrition programme, particularly if you have any medical condition. HRV is affected by illness, alcohol, medication and stress as well as training. A persistently suppressed HRV or unexplained elevated resting heart rate should be discussed with a healthcare professional.
Frequently Asked Questions
How is Recovery HRV calculated?
Readiness combines the HRV z-score against baseline with resting heart rate elevation HRV is only meaningful against a personal rolling baseline, since absolute values differ several-fold between individuals. A suppressed HRV combined with elevated resting heart rate is a stronger signal than either alone.
Why does Recovery HRV matter?
A single reading is noisy, so trends across several days carry the information rather than any one morning's value.
What values do I need to enter?
This calculator takes 5 inputs: Today's HRV, Baseline HRV, Baseline variation, Resting heart rate, Baseline resting heart rate. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.