Score recovery from sleep and heart rate.
A recovery score blends three morning signals against your own baselines rather than against population norms, which is the only way the numbers mean anything: an HRV of 62 ms is excellent for one person and depressed for another. Sleep carries the largest weight at 40% because sleep debt drives almost every other marker. HRV takes 35% as the most sensitive indicator of autonomic load, and resting heart rate elevation takes 25% — each beat above your baseline costs six points, which is roughly how sharply the marker responds to illness and hard training.
Recovery score
Score = 0.40 x sleep% + 0.25 x HR component + 0.35 x HRV%, where HR component = 100 - (RHR - baseline) x 6
These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise, recovery or cold-exposure programme, particularly if you have a cardiovascular condition, are pregnant, or take medication that affects heart rate or thermoregulation.
Take a rolling average of morning readings over two to four weeks of normal training and sleep. A single day is meaningless as a baseline, and a baseline set during an unusually hard or restful block will bias every score afterwards.
Because it is the least sensitive of the three and rises noticeably only under substantial load, illness or dehydration. When it does move, it moves decisively — hence the steep six-points-per-beat coefficient.
It should mean reducing intensity rather than automatically resting. A consistently low score across several days is the signal that matters; one poor night after a late finish is normal and rarely warrants cancelling training.