Recovery Tool

Recovery Score Calculator

Check your readiness before training using sleep, soreness, stress, energy, hydration and recent training load. Useful when your brain says “go hard” but the rest of your body is filing a complaint.

This is a self-check tool, not a medical assessment. Sharp pain, swelling, suspected injury, chest symptoms, fainting, dizziness or worsening symptoms should not be “scored away” with a calculator.

Your Daily Readiness

Recovery Score

Current Training Readiness
— out of 100
— Readiness Level
— Suggested Training
— Sleep Score
— Training Load Score
Add your recovery details to get a practical readiness estimate.

Recovery Breakdown

Your recovery areas will appear here. Fill in the form and calculate your score.
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Today's Recovery Priorities

Your suggested actions will appear here. Use the calculator to generate simple recovery priorities.

How To Use The Score

Use it as a check-in, not a command.
A score helps you notice patterns. It should not override clear pain, illness, injury symptoms or common sense.
Look for repeat patterns.
One low score can happen. Several low scores in a row may be a sign to reduce hard training, improve sleep or lower general pressure.
Training quality beats stubborn volume.
A lighter session, mobility work or rest day can be the smarter move when recovery is poor.
Keep the basics boring and consistent.
Sleep, food, hydration, stress and sensible training volume usually do more than chasing every new recovery hack online.

Related Recovery Tools

Make recovery part of the plan.

Use these tools to decide whether to train, plan your rest days and improve the sleep side of recovery.

Recovery

Rest Day Calculator

Use sleep, soreness, stress and recent training to decide whether to train, recover actively or rest.

Recovery

Rest Day Planner

Create a practical recovery-day routine around sleep, soreness, stress and energy.

Recovery

Sleep Debt Calculator

Track your sleep across the week and get a simple recovery plan.