Free tool
Understand what your body is telling you. Calculate your recovery score from four key indicators and find out if you're ready to train.
Last night
Measured upon waking, in ms
In bpm, measured upon waking
Scale from 0 to 10
Your recovery score
Your indicators are green. Go hard today.
Sleep
VFC
Rest HR
Soreness
The recovery score is an indicator that measures your ability to perform in your next session. It accounts for sleep quality, heart rate variability (HRV), resting heart rate, and muscle soreness. A high score means your body is ready for intense effort.
The recovery score combines four physiological indicators to assess your performance readiness. Each indicator is weighted by its impact on recovery.
Sleep is the most important recovery factor. 7 to 9 hours are needed for optimal recovery.
High HRV indicates a well-rested nervous system. A drop in HRV signals accumulated stress.
A stable or decreasing resting HR indicates good recovery. A 5+ bpm increase is a warning sign.
Moderate soreness is normal after training. Severe soreness indicates a need for rest.
Connect your wearables and let Atlo calculate your recovery score every morning.
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