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Training Readiness Calculator
Get a 0–100 readiness score based on your HRV, sleep, perceived fatigue, soreness, and resting heart rate. Find out if today calls for a peak session, moderate work, or a rest day.
Weighted algorithm based on Kiviniemi et al. 2007 and Plews et al. 2013.
Heart Rate Variability (HRV)
Your 7-day average from your wearable. If you don't track HRV, skip this section.
Resting Heart Rate
Your waking resting heart rate today vs your baseline. Skip if unavailable.
Sleep
Enter hours slept, quality rating, or both. At least one is required.
Perceived Wellbeing
Rate how you actually feel right now. 1 = best, 10 = worst.
Additional Factorsoptional
These refine your score but aren't required.
How to interpret your readiness score
Your readiness score is a composite of five physiological and perceived signals, each weighted by the research on their importance for predicting training quality.
Primed for maximum effort. Go for your hardest planned session.
Well-recovered. Train as programmed with full intensity.
Partially recovered. Keep intensity in the moderate range.
Under-recovered. Active recovery only; avoid high load.
Rest is the training. Pushing here increases injury risk.
Scores fluctuate day to day — a 60 one day and an 80 the next is normal. What matters is the trend over a week.
How the algorithm works
This calculator uses a peer-reviewed weighted-average model. Each input is normalised to a 0–100 sub-score, then blended using weights derived from published sports science research.
Scoring weights
When HRV or RHR inputs are absent, the algorithm redistributes those weights to sleep and fatigue.
Consecutive training days apply a mild readiness penalty starting at day 4 (max –15 points at day 8+).
How this compares to Cora's Body Charge
This calculator gives you a manual estimate using the same scientific framework as wearable-based readiness scores. Cora's Body Charge feature does this automatically every morning.
The difference is continuity: wearable-based scoring captures sleep stages, HRV trends across days, and accumulated training load automatically.
Try Cora free — automatic Body Charge dailyRelated tools and guides
Frequently asked questions
What is training readiness?
Training readiness is a measure of how prepared your body is to absorb and benefit from training stress on a given day.
How is this different from a recovery score?
Recovery scores focus on how well your body has recovered from past stress. Training readiness also incorporates your perceived capacity and specific training indicators.
What is a good HRV for training?
There is no universal 'good' HRV — it depends entirely on your baseline. What matters is your deviation from your personal 7-day rolling average.
How often should I calculate my training readiness?
Daily use gives the most useful signal. Single scores are informative but noisy — the real value comes from seeing patterns over a week or more.
Can I use this without a wearable?
Yes. The HRV and RHR fields are optional. Without them, the algorithm redistributes those weights to sleep and fatigue.
Sleduj své výsledky training readiness v průběhu času s Corou
Cora automaticky sleduje tvé metriky z Apple Watch, Whoop, Garmin a dalších — abys viděl trendy a dostával personalizovaný koučink.
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