AI Recovery & Readiness Score
Enter your morning metrics and get a go/no-go recommendation for today's training. This composite score weighs multiple factors — something no single metric can do alone.
FAQ
What is HRV and why does it matter?
Heart Rate Variability measures the variation in time between heartbeats. Higher HRV generally indicates better recovery and parasympathetic (rest-and-digest) dominance. It's one of the best single biomarkers for recovery status.
I don't have an HRV monitor — what should I enter?
Enter 60ms as a baseline estimate. The calculator weights all six factors, so even without precise HRV data, sleep quality, resting HR, and perceived stress still produce a useful readiness score.
How accurate is this compared to Whoop or Oura?
This uses the same underlying principles (HRV, sleep, training load) but with self-reported data. Wearables provide continuous automated measurement which reduces user error. Think of this as a structured self-check when you don't have a wearable.
Methodology
Weighted composite scoring: Sleep (25%), HRV (20%), Resting HR (15%), Perceived Stress (15%), Yesterday's TSS (15%), Training Load Trend (10%). Each factor is scored 1-10 using physiological reference ranges, then combined. Score 8-10 = go hard, 6-7 = normal, 4-5 = easy, 1-3 = rest.
Want to verify the math?
Explore 170+ reference calculators built by engineer-athlete Thomas Prommer. The technical foundation behind our AI.
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