Recovery Readiness Calculator

What is recovery readiness?

Recovery readiness measures how prepared your body is for physical stress. It takes into account factors like sleep quality, muscle soreness, psychological stress, and cardiovascular strain (indicated by resting heart rate). When your body is well-recovered, you can push harder and get more out of your training. When recovery is low, training hard increases injury risk and can lead to overtraining.

How does this calculator work?

This calculator uses a simplified version of the readiness assessment that apps like Cora, Whoop, and OURA use. It scores four key indicators (sleep, soreness, mood, resting heart rate) and combines them into an overall readiness score from 0 to 100. While wearable-based assessments use continuous biometric data for greater accuracy, this subjective assessment gives you a quick, useful snapshot of your readiness to train.

Want automatic recovery tracking?

Cora calculates your Body Charge score automatically every morning using data from your Apple Watch, Garmin, Fitbit, Whoop, or Oura Ring. It factors in your sleep stages, HRV, resting heart rate, and previous day strain to give you a precise recovery score without filling out a form. Then it adjusts your workout plan based on the results.