Recovery Score Calculator

This calculator builds a 0-100 Recovery Score from five equally weighted components — each contributes up to 20 points — then maps the total to a readiness label and a training-intensity recommendation. Sleep Quality, Muscle Soreness, and Mood are 1-5 self-ratings converted linearly (your rating divided by 5, times 20), so each one-point step on any of those scales is worth exactly 4 points, and no one of them outweighs the others. The two numeric fields are banded instead of linear. Hours of Sleep pays the full 20 points only inside the 7-9 hour window — 6 to 7 hours drops to 14, 5 to 6 falls to 8, and under 5 leaves just 4 — and note the window has a top edge: sleeping past 9 hours steps back down to the 14-point band rather than scoring higher.

Resting Heart Rate runs the other direction, since a lower morning pulse signals better recovery: 55 bpm or under earns 20 points, then 16 through 65, 12 through 75, 8 through 85, and 4 above that. Readiness labels land at 80 (Fully Recovered), 60 (Moderately), and 40 (Partially), with the matching intensity advice stepping down from high-intensity-OK to rest-only. What this does not capture: heart-rate variability, illness, or multi-day trends — it is a single-morning snapshot.