Kostenloses Tool

Trainingsbereitschaft-Rechner

Erhalte eine Bereitschaftspunktzahl von 0–100 basierend auf deiner HRV, deinem Schlaf, wahrgenommener Erschöpfung, Muskelkater und Ruheherzfrequenz.

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.

Spitze80–100

Primed for maximum effort. Go for your hardest planned session.

Normal65–79

Well-recovered. Train as programmed with full intensity.

Moderat50–64

Partially recovered. Keep intensity in the moderate range.

Leicht35–49

Under-recovered. Active recovery only; avoid high load.

Ruhe0–34

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.

How the algorithm works

This calculator uses a peer-reviewed weighted-average model.

Scoring weights

HRV deviation from baselineKiviniemi et al. 2007; Plews et al. 2013
30%
Sleep (hours + quality)Watson 2017 Curr Sports Med Rep
25%
Perceived fatigueFoster et al. 2001 session-RPE
20%
Perceived sorenessHooper & Mackinnon 1995 OTS indicators
15%
RHR deviation from baselinePlews et al. 2013
10%

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.

The difference is continuity: wearable-based scoring captures sleep stages, HRV trends across days, and accumulated training load automatically.

Cora kostenlos testen — täglicher automatischer Body Charge

Related tools and guides

Recovery Readiness Calculator (quick version)Resting Heart Rate EvaluatorHeart Rate Recovery TestRecovery-Based Training Guide

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.

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.

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.

Verfolge deine training readiness-Ergebnisse über die Zeit mit Cora

Cora erfasst deine Metriken automatisch von Apple Watch, Whoop, Garmin und mehr – damit du Trends erkennen und personalisiertes Coaching erhalten kannst.

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