Part of
Stress & Recovery
Recovery Score
Recovery scores refers to your body's readiness gauge, combining various metrics to show how well you've bounced back from previous demands.
Recovery Score
Normal range
Normal range
>65% (device dependent)
>65% (device dependent)
Normal range
>65% (device dependent)
>65% (device dependent)
Normal range
Recovery Score
Recovery Score
Recovery scores refers to your body's readiness gauge, combining various metrics to show how well you've bounced back from previous demands.
Recovery Score
Normal range
>65% (device dependent)
Normal range
>65% (device dependent)
>65% (device dependent)
Normal range
Recovery Score
Recovery Score
Recovery scores refers to your body's readiness gauge, combining various metrics to show how well you've bounced back from previous demands.
Recovery Score
Normal range
>65% (device dependent)
Normal range
>65% (device dependent)
>65% (device dependent)
Normal range
Recovery Score
Recovery Score
Recovery scores refers to your body's readiness gauge, combining various metrics to show how well you've bounced back from previous demands.
Recovery Score
Normal range
>65% (device dependent)
Normal range
>65% (device dependent)
>65% (device dependent)
Normal range
Recovery Score
Dr. Thiviya Sivakanthan
MBBS
Your Body’s Readiness Gauge for Peak Performance
Your Body’s Readiness Gauge for Peak Performance
Your Body’s Readiness Gauge for Peak Performance
In a world obsessed with going harder, faster, and longer, the real key to progress might actually be knowing when not to push. Recovery Score is an increasingly popular metric used by wearables like WHOOP, Oura, and Garmin to help you answer the daily question: “Is my body ready to perform, or do I need more rest?”
By distilling complex physiological signals into a single, actionable number, the Recovery Score can help you train smarter, avoid burnout, and show up better — in the gym, at work, and in life.
In a world obsessed with going harder, faster, and longer, the real key to progress might actually be knowing when not to push. Recovery Score is an increasingly popular metric used by wearables like WHOOP, Oura, and Garmin to help you answer the daily question: “Is my body ready to perform, or do I need more rest?”
By distilling complex physiological signals into a single, actionable number, the Recovery Score can help you train smarter, avoid burnout, and show up better — in the gym, at work, and in life.
What is Recovery Score and Why it Matters
What is Recovery Score and Why it Matters
What is Recovery Score and Why it Matters
What is Recovery Score and Why it Matters
Understand how this metric reflects your body's overall readiness and helps prevent overtraining.
Read more
How Recovery Score is Calculated
How Recovery Score is Calculated
How Recovery Score is Calculated
How Recovery Score is Calculated
Learn the key physiological inputs wearables use to compute this comprehensive score.
Read more
How to Improve Your Recovery Score
How to Improve Your Recovery Score
How to Improve Your Recovery Score
How to Improve Your Recovery Score
Evidence-based strategies to optimise rest, reduce stress, and boost recovery.
Read more
Understanding Your Score
Understanding Your Score
Understanding Your Score
Understanding Your Score
What your score means in practical terms and how to adjust your day accordingly.
Read more
What is Recovery Score and Why it Matters
Your Recovery Score is like a dashboard warning light or a green light — it gives you a snapshot of how primed your body is to handle stress, strain, and performance. A high score suggests your cardiovascular, nervous, and muscular systems have bounced back well from previous effort. A low score, on the other hand, is a signal that your system is under strain — maybe from hard training, poor sleep, illness, or emotional stress.
This metric matters because it helps you make informed decisions. Rather than relying on willpower or rigid schedules, you can align your effort with your physiological readiness, which not only improves performance but also reduces the risk of overtraining, injury, and long-term fatigue. It’s not about doing less — it’s about doing better, at the right time.
What is Recovery Score and Why it Matters
Your Recovery Score is like a dashboard warning light or a green light — it gives you a snapshot of how primed your body is to handle stress, strain, and performance. A high score suggests your cardiovascular, nervous, and muscular systems have bounced back well from previous effort. A low score, on the other hand, is a signal that your system is under strain — maybe from hard training, poor sleep, illness, or emotional stress.
This metric matters because it helps you make informed decisions. Rather than relying on willpower or rigid schedules, you can align your effort with your physiological readiness, which not only improves performance but also reduces the risk of overtraining, injury, and long-term fatigue. It’s not about doing less — it’s about doing better, at the right time.
What is Recovery Score and Why it Matters
Your Recovery Score is like a dashboard warning light or a green light — it gives you a snapshot of how primed your body is to handle stress, strain, and performance. A high score suggests your cardiovascular, nervous, and muscular systems have bounced back well from previous effort. A low score, on the other hand, is a signal that your system is under strain — maybe from hard training, poor sleep, illness, or emotional stress.
This metric matters because it helps you make informed decisions. Rather than relying on willpower or rigid schedules, you can align your effort with your physiological readiness, which not only improves performance but also reduces the risk of overtraining, injury, and long-term fatigue. It’s not about doing less — it’s about doing better, at the right time.
What is Recovery Score and Why it Matters
Your Recovery Score is like a dashboard warning light or a green light — it gives you a snapshot of how primed your body is to handle stress, strain, and performance. A high score suggests your cardiovascular, nervous, and muscular systems have bounced back well from previous effort. A low score, on the other hand, is a signal that your system is under strain — maybe from hard training, poor sleep, illness, or emotional stress.
This metric matters because it helps you make informed decisions. Rather than relying on willpower or rigid schedules, you can align your effort with your physiological readiness, which not only improves performance but also reduces the risk of overtraining, injury, and long-term fatigue. It’s not about doing less — it’s about doing better, at the right time.
How Recovery Score is Calculated
Wearables use multiple physiological signals, often including:
Heart Rate Variability (HRV): The variation between heartbeats; higher HRV usually indicates better recovery and lower stress.
Resting Heart Rate (RHR): Elevated RHR can suggest fatigue or illness.
Sleep Quality and Duration: Total sleep and deep/REM sleep phases impact recovery.
Respiratory Rate: Changes can indicate stress or illness.
Previous Day’s Strain/Activity: Amount and intensity of recent exercise or stressors.
Each wearable uses its own algorithm, but most compare these metrics to your personal baseline rather than a universal standard.
The result? A daily readiness score, often expressed as a percentage or out of 100, that gives you a snapshot of how well your body has recovered and what it can handle today.
How Recovery Score is Calculated
Wearables use multiple physiological signals, often including:
Heart Rate Variability (HRV): The variation between heartbeats; higher HRV usually indicates better recovery and lower stress.
Resting Heart Rate (RHR): Elevated RHR can suggest fatigue or illness.
Sleep Quality and Duration: Total sleep and deep/REM sleep phases impact recovery.
Respiratory Rate: Changes can indicate stress or illness.
Previous Day’s Strain/Activity: Amount and intensity of recent exercise or stressors.
Each wearable uses its own algorithm, but most compare these metrics to your personal baseline rather than a universal standard.
The result? A daily readiness score, often expressed as a percentage or out of 100, that gives you a snapshot of how well your body has recovered and what it can handle today.
How Recovery Score is Calculated
Wearables use multiple physiological signals, often including:
Heart Rate Variability (HRV): The variation between heartbeats; higher HRV usually indicates better recovery and lower stress.
Resting Heart Rate (RHR): Elevated RHR can suggest fatigue or illness.
Sleep Quality and Duration: Total sleep and deep/REM sleep phases impact recovery.
Respiratory Rate: Changes can indicate stress or illness.
Previous Day’s Strain/Activity: Amount and intensity of recent exercise or stressors.
Each wearable uses its own algorithm, but most compare these metrics to your personal baseline rather than a universal standard.
The result? A daily readiness score, often expressed as a percentage or out of 100, that gives you a snapshot of how well your body has recovered and what it can handle today.
How Recovery Score is Calculated
Wearables use multiple physiological signals, often including:
Heart Rate Variability (HRV): The variation between heartbeats; higher HRV usually indicates better recovery and lower stress.
Resting Heart Rate (RHR): Elevated RHR can suggest fatigue or illness.
Sleep Quality and Duration: Total sleep and deep/REM sleep phases impact recovery.
Respiratory Rate: Changes can indicate stress or illness.
Previous Day’s Strain/Activity: Amount and intensity of recent exercise or stressors.
Each wearable uses its own algorithm, but most compare these metrics to your personal baseline rather than a universal standard.
The result? A daily readiness score, often expressed as a percentage or out of 100, that gives you a snapshot of how well your body has recovered and what it can handle today.
How to Improve Your Recovery Score
If you want to improve your Recovery Score, the most effective strategies are simple but not always easy. Prioritise high-quality, consistent sleep — not just total hours, but deep, undisturbed rest. Stress management is equally important; practices like meditation, breathwork, or even taking time to decompress at the end of the day can make a tangible difference.
Fueling your body properly is another major pillar. Nutrient-dense meals, steady hydration, and post-workout nutrition all support your recovery systems. Don’t underestimate the power of movement either — light activity on rest days, like walking or yoga, can actually improve circulation and help your body bounce back faster.
And finally, the most overlooked tool? Listening to your body. Some days, your Recovery Score may tell you what your ego doesn’t want to hear. But respecting it is how you build resilience over the long term.
How to Improve Your Recovery Score
If you want to improve your Recovery Score, the most effective strategies are simple but not always easy. Prioritise high-quality, consistent sleep — not just total hours, but deep, undisturbed rest. Stress management is equally important; practices like meditation, breathwork, or even taking time to decompress at the end of the day can make a tangible difference.
Fueling your body properly is another major pillar. Nutrient-dense meals, steady hydration, and post-workout nutrition all support your recovery systems. Don’t underestimate the power of movement either — light activity on rest days, like walking or yoga, can actually improve circulation and help your body bounce back faster.
And finally, the most overlooked tool? Listening to your body. Some days, your Recovery Score may tell you what your ego doesn’t want to hear. But respecting it is how you build resilience over the long term.
How to Improve Your Recovery Score
If you want to improve your Recovery Score, the most effective strategies are simple but not always easy. Prioritise high-quality, consistent sleep — not just total hours, but deep, undisturbed rest. Stress management is equally important; practices like meditation, breathwork, or even taking time to decompress at the end of the day can make a tangible difference.
Fueling your body properly is another major pillar. Nutrient-dense meals, steady hydration, and post-workout nutrition all support your recovery systems. Don’t underestimate the power of movement either — light activity on rest days, like walking or yoga, can actually improve circulation and help your body bounce back faster.
And finally, the most overlooked tool? Listening to your body. Some days, your Recovery Score may tell you what your ego doesn’t want to hear. But respecting it is how you build resilience over the long term.
How to Improve Your Recovery Score
If you want to improve your Recovery Score, the most effective strategies are simple but not always easy. Prioritise high-quality, consistent sleep — not just total hours, but deep, undisturbed rest. Stress management is equally important; practices like meditation, breathwork, or even taking time to decompress at the end of the day can make a tangible difference.
Fueling your body properly is another major pillar. Nutrient-dense meals, steady hydration, and post-workout nutrition all support your recovery systems. Don’t underestimate the power of movement either — light activity on rest days, like walking or yoga, can actually improve circulation and help your body bounce back faster.
And finally, the most overlooked tool? Listening to your body. Some days, your Recovery Score may tell you what your ego doesn’t want to hear. But respecting it is how you build resilience over the long term.
Understanding Your Score
Your Recovery Score usually falls into one of four ranges, each reflecting your current state of readiness:
85–100%: You’re highly recovered and physiologically primed for intense training or mental focus. This is a great time to tackle a hard workout or high-stakes project.
70–84%: You’re in a solid place to train, but might benefit from a moderate load rather than max effort.
50–69%: Your body has only partially recovered. Consider lowering the intensity or focusing on technique and mobility.
Below 50%: Your system is under clear stress — physically, mentally, or both. It’s time to prioritise rest, recovery, and gentle movement if anything.
But context matters. It’s normal — and even expected — for your score to dip after a challenging workout, illness, travel, or emotionally taxing experience. A lower score doesn’t mean failure; it means your body is working hard to repair and rebalance.
What you don’t want is chronically low scores. If your Recovery Score is dragging for days or weeks, it’s a sign that you may be overreaching or neglecting the foundational habits your body needs to bounce back.
Equally important: a perfect score every day isn’t realistic or desirable. Constantly scoring 100% may indicate you’re not training or challenging yourself enough. It’s the ebb and flow that gives Recovery Score its value. The goal is not perfection — it’s adaptability.
Use your score to adjust training accordingly: go hard when your recovery is high, scale back when it's low, and stay consistent over time. That’s how you build capacity, not just fitness.
Understanding Your Score
Your Recovery Score usually falls into one of four ranges, each reflecting your current state of readiness:
85–100%: You’re highly recovered and physiologically primed for intense training or mental focus. This is a great time to tackle a hard workout or high-stakes project.
70–84%: You’re in a solid place to train, but might benefit from a moderate load rather than max effort.
50–69%: Your body has only partially recovered. Consider lowering the intensity or focusing on technique and mobility.
Below 50%: Your system is under clear stress — physically, mentally, or both. It’s time to prioritise rest, recovery, and gentle movement if anything.
But context matters. It’s normal — and even expected — for your score to dip after a challenging workout, illness, travel, or emotionally taxing experience. A lower score doesn’t mean failure; it means your body is working hard to repair and rebalance.
What you don’t want is chronically low scores. If your Recovery Score is dragging for days or weeks, it’s a sign that you may be overreaching or neglecting the foundational habits your body needs to bounce back.
Equally important: a perfect score every day isn’t realistic or desirable. Constantly scoring 100% may indicate you’re not training or challenging yourself enough. It’s the ebb and flow that gives Recovery Score its value. The goal is not perfection — it’s adaptability.
Use your score to adjust training accordingly: go hard when your recovery is high, scale back when it's low, and stay consistent over time. That’s how you build capacity, not just fitness.
Understanding Your Score
Your Recovery Score usually falls into one of four ranges, each reflecting your current state of readiness:
85–100%: You’re highly recovered and physiologically primed for intense training or mental focus. This is a great time to tackle a hard workout or high-stakes project.
70–84%: You’re in a solid place to train, but might benefit from a moderate load rather than max effort.
50–69%: Your body has only partially recovered. Consider lowering the intensity or focusing on technique and mobility.
Below 50%: Your system is under clear stress — physically, mentally, or both. It’s time to prioritise rest, recovery, and gentle movement if anything.
But context matters. It’s normal — and even expected — for your score to dip after a challenging workout, illness, travel, or emotionally taxing experience. A lower score doesn’t mean failure; it means your body is working hard to repair and rebalance.
What you don’t want is chronically low scores. If your Recovery Score is dragging for days or weeks, it’s a sign that you may be overreaching or neglecting the foundational habits your body needs to bounce back.
Equally important: a perfect score every day isn’t realistic or desirable. Constantly scoring 100% may indicate you’re not training or challenging yourself enough. It’s the ebb and flow that gives Recovery Score its value. The goal is not perfection — it’s adaptability.
Use your score to adjust training accordingly: go hard when your recovery is high, scale back when it's low, and stay consistent over time. That’s how you build capacity, not just fitness.
Understanding Your Score
Your Recovery Score usually falls into one of four ranges, each reflecting your current state of readiness:
85–100%: You’re highly recovered and physiologically primed for intense training or mental focus. This is a great time to tackle a hard workout or high-stakes project.
70–84%: You’re in a solid place to train, but might benefit from a moderate load rather than max effort.
50–69%: Your body has only partially recovered. Consider lowering the intensity or focusing on technique and mobility.
Below 50%: Your system is under clear stress — physically, mentally, or both. It’s time to prioritise rest, recovery, and gentle movement if anything.
But context matters. It’s normal — and even expected — for your score to dip after a challenging workout, illness, travel, or emotionally taxing experience. A lower score doesn’t mean failure; it means your body is working hard to repair and rebalance.
What you don’t want is chronically low scores. If your Recovery Score is dragging for days or weeks, it’s a sign that you may be overreaching or neglecting the foundational habits your body needs to bounce back.
Equally important: a perfect score every day isn’t realistic or desirable. Constantly scoring 100% may indicate you’re not training or challenging yourself enough. It’s the ebb and flow that gives Recovery Score its value. The goal is not perfection — it’s adaptability.
Use your score to adjust training accordingly: go hard when your recovery is high, scale back when it's low, and stay consistent over time. That’s how you build capacity, not just fitness.
The Takeaway
Recovery Score distills the complexity of your body’s internal signals into a number you can act on. It helps you train smarter, avoid burnout, and know when to push and when to pause. By combining data from sleep, HRV, RHR, and more, it offers a dynamic window into your health and readiness.
Wearables make this data accessible, but it’s how you respond to it that truly counts. Respect the signal, stay consistent, and trust that rest isn’t weakness — it’s strategy.
The Takeaway
Recovery Score distills the complexity of your body’s internal signals into a number you can act on. It helps you train smarter, avoid burnout, and know when to push and when to pause. By combining data from sleep, HRV, RHR, and more, it offers a dynamic window into your health and readiness.
Wearables make this data accessible, but it’s how you respond to it that truly counts. Respect the signal, stay consistent, and trust that rest isn’t weakness — it’s strategy.
The Takeaway
Recovery Score distills the complexity of your body’s internal signals into a number you can act on. It helps you train smarter, avoid burnout, and know when to push and when to pause. By combining data from sleep, HRV, RHR, and more, it offers a dynamic window into your health and readiness.
Wearables make this data accessible, but it’s how you respond to it that truly counts. Respect the signal, stay consistent, and trust that rest isn’t weakness — it’s strategy.
The Takeaway
Recovery Score distills the complexity of your body’s internal signals into a number you can act on. It helps you train smarter, avoid burnout, and know when to push and when to pause. By combining data from sleep, HRV, RHR, and more, it offers a dynamic window into your health and readiness.
Wearables make this data accessible, but it’s how you respond to it that truly counts. Respect the signal, stay consistent, and trust that rest isn’t weakness — it’s strategy.
References
Plews, D.J., et al. (2017). Heart rate variability and training load in elite endurance athletes: insights from WHOOP. Frontiers in Physiology, 8, 584.
Kiviniemi, A.M., et al. (2007). Endurance training guided individually by daily heart rate variability measurements. European Journal of Applied Physiology, 101(6), 743–751.
Boullosa, D.A., et al. (2018). HRV and training load during high-intensity interval training. Journal of Sports Sciences, 36(17), 2017–2024.
WHOOP. (2023). Understanding Your Recovery Score. WHOOP.com.
References
Plews, D.J., et al. (2017). Heart rate variability and training load in elite endurance athletes: insights from WHOOP. Frontiers in Physiology, 8, 584.
Kiviniemi, A.M., et al. (2007). Endurance training guided individually by daily heart rate variability measurements. European Journal of Applied Physiology, 101(6), 743–751.
Boullosa, D.A., et al. (2018). HRV and training load during high-intensity interval training. Journal of Sports Sciences, 36(17), 2017–2024.
WHOOP. (2023). Understanding Your Recovery Score. WHOOP.com.
References
Plews, D.J., et al. (2017). Heart rate variability and training load in elite endurance athletes: insights from WHOOP. Frontiers in Physiology, 8, 584.
Kiviniemi, A.M., et al. (2007). Endurance training guided individually by daily heart rate variability measurements. European Journal of Applied Physiology, 101(6), 743–751.
Boullosa, D.A., et al. (2018). HRV and training load during high-intensity interval training. Journal of Sports Sciences, 36(17), 2017–2024.
WHOOP. (2023). Understanding Your Recovery Score. WHOOP.com.
References
Plews, D.J., et al. (2017). Heart rate variability and training load in elite endurance athletes: insights from WHOOP. Frontiers in Physiology, 8, 584.
Kiviniemi, A.M., et al. (2007). Endurance training guided individually by daily heart rate variability measurements. European Journal of Applied Physiology, 101(6), 743–751.
Boullosa, D.A., et al. (2018). HRV and training load during high-intensity interval training. Journal of Sports Sciences, 36(17), 2017–2024.
WHOOP. (2023). Understanding Your Recovery Score. WHOOP.com.
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© 2025 Emerald Labs Ltd