Recovery Score Calculator
Rate your sleep, soreness, energy, mood, and heart rate to get a personalised recovery score — and find out whether to train hard, go light, or rest today.
1 star = terrible · 5 stars = excellent
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Frequently Asked Questions
How do I know if I'm recovered enough to train?
Energy, sleep quality, and soreness are the most reliable signals. If two or more are poor, you're likely under-recovered. Your heart rate can also signal fatigue — a resting heart rate 5–7 bpm above your baseline is a strong indicator to back off.
What is HRV and how does it relate to recovery?
Heart Rate Variability (HRV) measures the variation in time between heartbeats. Higher HRV indicates your nervous system is ready to handle stress. Lower HRV means your body is still recovering. It's one of the most accurate objective recovery metrics available.
Should I skip the gym if I'm sore?
Not necessarily. Light movement — like a walk, yoga, or low-intensity mobility work — often helps delayed onset muscle soreness (DOMS) recover faster than complete rest. Save full rest days for severe soreness or when energy and sleep scores are also low.
How long does muscle recovery take?
Most muscle groups recover in 24–72 hours after moderate to intense training. Larger muscle groups like legs and back often need closer to 48–72 hours. Recovery also slows with age, poor nutrition, high stress, and inadequate sleep.
Track this daily in tr8ck
Log your recovery score each morning and see how sleep, training load, and nutrition interact over time. Never overtrain again.
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