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Exercise Recovery Score (HRV + Sleep Integration)

Estimate recovery score and readiness level from HRV, sleep, training load, and stress.

Exercise Recovery Score (HRV + Sleep Integration)

Estimate recovery score and readiness level from HRV, sleep, training load, and stress.

Input your recovery metrics

Formula

HRV score = (HRV − 30) / 100 × 40, clamped to 0-40 points.

Sleep score = (sleepHours / 9 × 25) + (sleepQuality / 10 × 20), clamped to 0-45 points.

Recovery score = HRV score + sleep score − training penalty − stress penalty, clamped to 0-100.

Higher HRV, better sleep, appropriate training load, and lower stress increase recovery score.

Steps

  • Measure your HRV (heart rate variability) in milliseconds using a wearable or app.
  • Log average nightly sleep hours and rate sleep quality (1-10) over the past few days.
  • Rate your recent training load (1-10) and current stress level (1-10).
  • Review the recovery score and readiness level to guide training decisions.
  • Use the output to adjust training intensity, rest days, or recovery strategies.

Additional calculations

Enter your recovery metrics to see additional insights.

Related calculators

Sleep Quality vs Productivity Correlation Calculator

Track sleep impact on daily performance.

Stress Hormone Balance Calculator

Monitor cortisol and melatonin for recovery.

Training Stress Score Calculator

Quantify training load alongside recovery metrics.

Recovery Heart Rate Calculator

Measure heart rate recovery after exercise.

Complete guide snapshot

Recovery from exercise depends on HRV, sleep quality/duration, training load, and stress. Higher HRV and better sleep support readiness for training.

Use this calculator to assess daily recovery and adjust training intensity based on readiness level.

FAQs

What is HRV and why does it matter?

Heart rate variability measures variation between heartbeats. Higher HRV generally indicates better recovery and readiness for training.

How do I measure HRV?

Use a chest strap, smartwatch, or HRV app. Measure in the morning after waking, before activity, for most consistent readings.

What is a good HRV range?

HRV varies widely by individual (20–200+ ms). Track your baseline and trends rather than comparing to others. Higher relative to your baseline is better.

How does sleep affect recovery?

Sleep is critical for recovery. Poor sleep (duration or quality) reduces HRV, impairs muscle repair, and limits readiness for intense training.

Can I train if recovery score is low?

Low recovery suggests light activity or rest. Pushing through can increase injury risk and delay recovery. Adjust intensity or take a rest day.

How often should I check recovery?

Daily morning checks provide the most useful data. Track trends over weeks to identify patterns and optimize training schedules.

Does stress affect HRV?

Yes. Physical, mental, and emotional stress can lower HRV. Managing stress through rest, meditation, or light movement supports recovery.

What if HRV drops after training?

Temporary drops are normal after intense sessions. Persistent low HRV suggests overreaching or insufficient recovery. Reduce training load.

Can I improve HRV?

Yes. Consistent sleep, stress management, proper nutrition, and appropriate training load can improve HRV over time.

Should I use HRV for every workout?

Not necessary for every session, but regular monitoring (daily or 3–4x/week) helps optimize training and prevent overtraining.

Summary

This tool brings together HRV, sleep, training load, and stress into one simple recovery snapshot within this model.

You can treat the scores and labels as gentle prompts for adjusting training and rest in ways that feel kind to your body, alongside professional guidance if needed.

Disclaimer: This tool provides general wellness and lifestyle insights for educational purposes only. It is not a medical or psychological diagnosis. For any health concerns, please consult a qualified professional.

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Exercise Recovery Score (HRV + Sleep Integration)

Estimate recovery score and readiness level from HRV, sleep, training load, and stress.

How to use Exercise Recovery Score (HRV + Sleep Integration)

Step-by-step guide to using the Exercise Recovery Score (HRV + Sleep Integration):

  1. Enter your values. Input the required values in the calculator form
  2. Calculate. The calculator will automatically compute and display your results
  3. Review results. Review the calculated results and any additional information provided

Frequently asked questions

How do I use the Exercise Recovery Score (HRV + Sleep Integration)?

Simply enter your values in the input fields and the calculator will automatically compute the results. The Exercise Recovery Score (HRV + Sleep Integration) is designed to be user-friendly and provide instant calculations.

Is the Exercise Recovery Score (HRV + Sleep Integration) free to use?

Yes, the Exercise Recovery Score (HRV + Sleep Integration) is completely free to use. No registration or payment is required.

Can I use this calculator on mobile devices?

Yes, the Exercise Recovery Score (HRV + Sleep Integration) is fully responsive and works perfectly on mobile phones, tablets, and desktop computers.

Are the results from Exercise Recovery Score (HRV + Sleep Integration) accurate?

Yes, our calculators use standard formulas and are regularly tested for accuracy. However, results should be used for informational purposes and not as a substitute for professional advice.