Recovery Score Calculator

Key indicators: resting heart rate at or below baseline, HRV at or above average, 7+ hours of quality sleep, no significant muscle soreness, and subjective energy level above 6/10. If 3+ indicators are poor, consider a rest or easy day.

Sleep is the #1 recovery factor — growth hormone is released during deep sleep. Other major factors: nutrition (protein timing, hydration), stress levels, training intensity of previous sessions, and age.

Small muscle groups (arms, calves) recover in 24–48 hours. Large muscle groups (legs, back) need 48–72 hours. High-intensity or eccentric training can extend recovery to 96+ hours. Recovery is individual and improves with training age.

Yes. Light activity (walking, swimming, yoga) at 30–50% max effort promotes blood flow, reduces muscle stiffness, and can speed recovery by 10–20% compared to complete rest. Avoid anything that causes additional fatigue.