A recovery score is not an oracle. It's a summary: HRV + resting heart rate + sleep quality + recent training load, weighted into a single 0-to-100 number.
What the score does say
The score tells you something about today. Your body used the night to recover. How well it went, you read in the score.
- 80–100 — Fully recovered. Train hard.
- 65–79 — Good. Normal training.
- 50–64 — Moderate. Keep it lighter, do technique work.
- 0–49 — Poorly recovered. Rest or very easy cardio.
What the score does not say
It says nothing about injuries. It says nothing about your mood or motivation. It says nothing about whether today is a good PR day — only whether your body has the basics in order.
One tip: look at trends, not single days
One low score after a party? Don't panic. Three low scores in a row after a normal week? Then your body is telling you something — usually: not enough sleep, or training load too high.