HRV Recovery Score Calculator
Find your daily recovery score from HRV and other metrics. Get training recommendations.
Your morning RMSSD value
Your 7-day average HRV
Morning resting HR
Hours slept last night
How well did you sleep
Recovery days from stress
Your stress level today
How sore are you
What is a good HRV recovery score?
HRV is personal - your baseline is unique. Generally: 85%+ of baseline = recovered; 70-85% = somewhat recovered; Below 70% = need recovery. Daily variation of ±10-15% is normal. Week-to-week trends matter more than single values. Track 7+ days to establish YOUR baseline. HRV apps (Whoop, Oura, Apple Watch) use their own algorithms - compare to your own baseline, not others'.
How does HRV indicate recovery?
HRV measures autonomic nervous system balance. High HRV = parasympathetic (rest/digest) dominant = recovered. Low HRV = sympathetic (fight/flight) dominant = stressed/tired. After hard training, HRV drops then rebounds ABOVE baseline as you supercompensate. Failure to recover shows as consistently low HRV. Overreaching: HRV stays suppressed. Overtraining: chronically low HRV. Track trends over days/weeks, not just one morning.
What affects daily HRV?
HRV increases: Rest days, good sleep, recovery, low stress, proper nutrition, alcohol-free days. HRV decreases: Hard training (same day), poor sleep, sickness, alcohol, caffeine, high stress, dehydration, travel. Measure at same time daily (morning, before coffee). Many factors day-to-day. Use HRV WITH resting heart rate and subjective feeling for best picture. Consistency in measurement matters most.
Should I train if my HRV is low?
Use the "traffic light" approach: Green (85%+ baseline): Full training. Yellow (70-85%): Easy/moderate training. Red (below 70%): Rest or very light activity. Combine with how you feel - if HRV is low but you feel great, maybe measure again. If HRV good but feel terrible, trust symptoms. HRV is one data point - use with RHR and subjective for training decisions.
How do I improve my HRV baseline?
Improve baseline: Consistent sleep (7-9 hours), regular exercise but not overtraining, stress management, meditation, proper nutrition, adequate protein, hydration, no/low alcohol. HRV increases with fitness - athletes have higher HRV. Takes weeks-months to shift baseline. Improvements come from lifestyle, not just training. Focus on sleep and stress for biggest gains. Consistency in measurement matters.