HRV Recovery Score Interpreter
Paste 7-day HRV — see recovery + readiness
📚 Learn more — how it works, FAQ & guide Click to expand
Learn more — how it works, FAQ & guide
Click to expand
HRV Recovery Score Interpreter
Paste 7-day HRV data from your wearable. Get baseline, today\'s deviation, and recovery verdict — train hard, moderate, or rest day. Personal-baseline based, not population norms.
How to use this tool
- 1
7-day HRV data
From Whoop/Garmin/Oura/Apple Watch.
- 2
Compare today vs baseline
See deviation in % terms.
- 3
Recovery verdict
Train hard / moderate / rest day.
Frequently Asked Questions
What is HRV?
Heart Rate Variability — the variation in time between heartbeats. Higher = better autonomic nervous system balance, parasympathetic dominance, recovery state.
Why does my baseline differ from "normal" ranges?
HRV is highly individual. Athletes: 60-100ms. Sedentary: 20-50ms. Age: drops ~1ms per decade. Compare YOU to YOU, not to population norms.
Should I train when HRV is low?
<10% below baseline: train as planned. 10-20% below: easy session or skill work. >20% below: rest or active recovery. Sustained low = check sleep, stress, illness.
You might also like
🔒
100% Privacy. This tool runs entirely in your browser. Your data is never uploaded to any server.