ADAPTIVE RECOVERY MODEL v2

Know when to
push and when
to recover.

A data-driven recovery scoring system comparing your HRV, resting heart rate, total sleep, and deep sleep against a personalized 14-day rolling baseline.

THE MODEL
HRV vs 14-day baseline x 40%
+ RHR vs 14-day baseline x 30%
+ Sleep quality (hours + deep) x 30%
60+ TRAIN HARD 40-59 BACK OFF 10% <40 REST / WALK
💓HRV is king (40%) — high-HRV days produce ~10% more training volume
📊Personal baselines — pulled from Apple Health's 14-day averages via Shortcuts
🌙Deep sleep bonus — 45+ min deep sleep boosts score, rewarding real recovery
⌚Fully automated — Shortcut pulls all 8 values, opens the dashboard instantly
HTML / CSS / JAVASCRIPT — ZERO DEPENDENCIES

RECOVERY.

14-DAY ADAPTIVE MODEL

Log Entry

Enter today's values and baselines. If using Shortcuts, the URL auto-fills everything.

TODAY'S READINGS
14-DAY BASELINES
HISTORY LOG

How It Works

The science and math behind your recovery score.

HRV — Heart Rate Variability (40%)

Today's HRV compared to your 14-day rolling average from Apple Health. HRV 30ms above baseline scores near 100. At baseline = ~65. 30ms below = ~0. Highest weight because high-HRV days produce ~10% more training volume.

RHR — Resting Heart Rate (30%)

Today's RHR compared to your 14-day average. RHR 10bpm below baseline = ~100. At baseline = ~65. 5+ bpm above baseline is a reliable warning sign of fatigue, poor sleep, or illness.

Sleep Quality (30%)

Combines total sleep hours (target 8h) and deep sleep minutes (bonus above 45min). 9+ hours with 70+ min deep = near 100. Hours weighted 60%, deep sleep 40% within this component.

Shortcut URL Format

8 parameters, all from Apple Health via Shortcuts:
?hrv=45&rhr=58&sleep=7.5&deep=55&bhrv=42&brhr=60&bslp=8&bdeep=48
Sleep auto-detects seconds/minutes/hours. Baselines fall back to stored history if missing from URL.