Ferramenta Grátis
Calculadora de Prontidão para Treinar
Obtém um score de prontidão de 0–100 baseado na tua VFC, sono, fadiga percebida, dores musculares e frequência cardíaca em repouso.
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 Factorsopcional
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.
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.
How the algorithm works
This calculator uses a peer-reviewed weighted-average model.
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.
The difference is continuity: wearable-based scoring captures sleep stages, HRV trends across days, and accumulated training load automatically.
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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.
Acompanha os teus resultados de training readiness ao longo do tempo com o Cora
O Cora acompanha automaticamente as tuas métricas do Apple Watch, Whoop, Garmin e mais — para veres tendências e obteres coaching personalizado.
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