Muscle Recovery Score Tracker

Know whether to train hard, go easy or rest – from numbers you already have.

Muscle Recovery Score Tracker turns a quick morning check-in into one clear readiness score from 0 to 100. Type in your HRV and resting heart rate from your watch, ring or chest strap, add last night's sleep, and rate how sore, energetic, stressed and upbeat you feel. Your logged workouts are factored in too, so this workout recovery tracker sees training load as well as how you slept.

HOW THE SCORE WORKS
Five parts, each with a weight you can see and change:
• HRV – compared with your own recent average (35% by default)
• Sleep – hours slept plus your quality rating (25%)
• Resting heart rate – compared with your own recent average (15%)
• Training load – your last 7 days of workouts, worked out as effort (RPE) × minutes (15%)
• How you feel – muscle soreness, energy, mood and stress (10%)

Your HRV and resting heart rate are judged against your personal baseline from the last 14 days, not against someone else's numbers. Missing a reading? Leave it blank and you still get a score.

GREEN, YELLOW OR RED
Each day's score gets a colour and a plain-English suggestion:
• Green – ready to train hard
• Yellow – take care; think moderate training or active recovery
• Red – focus on rest, sleep and light movement
You set where Green and Yellow start.

WHAT YOU CAN LOG
• Morning check-in: HRV (ms), resting heart rate (bpm), soreness, energy, mood and stress sliders
• Sleep: bedtime, wake time and a quality rating
• Workouts: running, cycling, swimming, strength training, CrossFit, HIIT, yoga, walking and more, with duration and RPE
• Notes on sleep and workouts, and past dates for both

SEE EVERY DAY'S BREAKDOWN
Open any day to see exactly how much each part added to your score. No black box – if your score drops, you can see why.

TRENDS (PREMIUM)
• 7, 14 and 30-day average recovery
• Weekly and monthly charts
• A calendar heatmap of your green, yellow and red days
• This week compared with last week

EXPORT YOUR DATA
Save your recovery, sleep or workout history as a PDF or CSV and share it with a coach or keep it for your records.

YOUR DATA STAYS ON YOUR PHONE
No account to create. Your entries are stored on your device.

WHO IT SUITS
• Runners, cyclists and triathletes balancing hard sessions with easy days
• Lifters and CrossFit or HIIT fans managing sore muscles and DOMS between sessions
• Anyone who already wears an HRV-tracking device and wants one simple number to plan rest days around

GOOD TO KNOW
• The app does not measure HRV or heart rate itself and does not connect to wearables or Health Connect. You type the readings in; most watches, rings and chest straps show them.
• The score is most useful once you have logged about one to two weeks of mornings.
• Trends charts need Premium. Logging, the daily score, the daily breakdown, settings and export are free.

Muscle Recovery Score Tracker is a training log, not a medical device. It does not diagnose, treat or prevent any condition. Speak to a doctor or physiotherapist about pain, injury or health concerns.

Recent changes:
Workout Recovery Tracker