Readiness and recovery scores explained
Short answer: A readiness or recovery score combines overnight HRV, resting heart rate and sleep, each compared with your personal baseline, into one number. Most apps use 0–100. The exact weights differ by brand. Use the score to decide how hard to train today, and look at trends over several days rather than reacting to a single morning.
What goes into the score
| Input | Typical direction | Why |
|---|---|---|
| HRV | Higher than baseline = better | Parasympathetic recovery |
| Resting heart rate | Lower than baseline = better | Less cardiovascular strain |
| Sleep | More and better = better | Recovery happens during sleep |
| Sometimes: respiratory rate, temperature, recent load | Close to normal = better | Early signs of illness or overload |
How different apps weight it
Most brands don’t publish exact formulas. Pulse Coach does: HRV 50%, resting heart rate 30%, sleep 20%, each measured against your own 60-day baseline. See How it works.
Does training by readiness work?
In a classic study, recreational runners whose hard sessions were scheduled by daily HRV improved at least as much as those on a fixed plan (Kiviniemi et al., 2007). The idea is simple: put hard sessions on good days.
How to use your score
- High: do your hardest planned session.
- Moderate: train, but cap the intensity.
- Low: recovery work, and an earlier night.
- Several low days in a row: cut the load, check sleep and stress, and see signs of overtraining.
Common mistakes
- Comparing your score with someone else’s
- Reacting to one bad morning after a late night you already know about
- Ignoring how you feel. The score is one input, not a verdict.
Questions people also ask
Should I skip training when my readiness is low?
Not necessarily. Swap intensity rather than skipping: an easy session, mobility or a walk. If it stays low for several days, or you feel unwell, take more rest and consider talking to a doctor.
Why do different wearables give me different scores?
They weight inputs differently, use different HRV metrics and measurement windows, and set baselines over different periods. Pick one and follow its trend.
Sources
Not medical advice. This article is general information about wellness metrics. It is not a diagnosis or a substitute for professional care. If a reading worries you, or you feel unwell, talk to a doctor.