How is the ScoreVitals Daily Score calculated?

Your Daily Score (0-100) is a weighted composite of four health pillars: Cardio (40%), Sleep (30%), Recovery (20%), and Body Composition (10%). Each pillar is scored independently using peer-reviewed algorithms, then combined into a single daily number.

What is Readiness to Train?

Readiness to Train is a composite score combining Recovery (50%), Sleep (30%), and your ACWR training load ratio (20%). It ranges from 0-100 and tells you how hard to train today, with a target heart rate zone and duration recommendation. When your ACWR rises above 1.5, a graduated injury-risk penalty is applied and your recommendation is held at Zone 3 or below to protect you from an overtraining spike.

What is ACWR and how does it prevent injuries?

ACWR (Acute:Chronic Workload Ratio) compares your recent 7-day training load against your 28-day baseline using exponentially weighted moving averages. The sweet spot is 0.8-1.3. Above 1.5, research shows injury likelihood climbs 2-3x, and ScoreVitals applies a graduated penalty to your readiness score and holds your training recommendation to a recovery zone until your load comes back under control.

The Science Behind
Your Scores

Every number in ScoreVitals is backed by peer-reviewed exercise science. Here's exactly how each score is calculated, what the tiers mean, and how to use them.

Composite Metric

Daily Score

Your single 0–100 number each morning. It combines four research-backed health pillars into one actionable metric, calculated automatically overnight in your local timezone so the fresh score is waiting when you wake up.

How it's calculated

Each pillar contributes its weighted share to the composite. If a pillar has no data, its weight is redistributed proportionally to the others.

Cardio 40%

Sleep 30%

Recovery 20%

10%

Score Tiers

Excellent 75–100

Good 50–74

Fair 25–49

Needs Work 0–24

Hero Feature

Readiness to Train

Your morning answer to "How hard should I train today?" — a composite of recovery, sleep quality, and training load balance.

Recovery 50%

Sleep 30%

ACWR 20%

85–100

Ready to Push

Your body is fully recovered and primed for high-intensity work. Go all out.

Zone 5 Up to 90 min

70–84

Good to Train

Solid recovery. You can handle a challenging session with good form and output.

Zone 4 Up to 75 min

50–69

Train Light

You're not fully recovered. Keep the intensity moderate and focus on technique.

Zone 3 Up to 60 min

33–49

Easy Day

Your body needs more time. Light movement only — walking, easy spinning, or gentle yoga.

Zone 2 Up to 45 min

0–32

Rest & Recover

Skip the workout. Focus on sleep, hydration, and stress management today.

Zone 1 Up to 30 min

ACWR Safety Override

When your acute-to-chronic workload ratio climbs above 1.5, a graduated penalty is applied to your readiness score — scaling from 0% at ACWR 1.5 up to 60% at ACWR 2.0 — and your training recommendation is held at Zone 3 or below until your load settles. This protects you from injury when training has ramped up too quickly.

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The Four Pillars

Deep Dive Into Each Pillar

Tap any pillar to see its components, tier thresholds, and what drives your score.

Cardio & Session Score

Training load from every workout, scored per-session and over time

Session Score Components

TRIMP 60%

Efficiency 30%

HRR 10%

Session Tiers

Excellent 80–100 Good 60–79 Moderate 40–59 Light 20–39 Recovery 0–19

TRIMP Scale

Extreme 200+ Very Hard 150–199 Hard 100–149 Moderate 50–99 Light <50

Efficiency Rating

Excellent ≥80% Good 60–79% Fair 40–59% Low <40%

Key Insight

TRIMP quantifies internal training load using heart rate reserve — a 60-minute Zone 5 HIIT session scores dramatically higher than 60 minutes of walking, even though the duration is the same.

Sleep Score

How well you recovered overnight — duration, efficiency, and consistency

Components

Duration 50%

Efficiency 35%

Consistency 15%

Quality Tiers

Excellent ≥85 Good ≥75 Fair ≥60 Poor ≥50 Very Poor <50

Efficiency Rating

Excellent ≥90% Good ≥85% Fair ≥75% Low <75%

Key Insight

Duration targets are age-adjusted using National Sleep Foundation guidelines — because sleep stages matter more than duration alone. A 25-year-old needs 7–9 hours; a 65-year-old needs 7–8 hours. Your score reflects your personal target, not a universal number.

Recovery Score

Autonomic nervous system state via HRV and resting heart rate

Components

HRV (RMSSD) 60%

Resting HR 40%

Both metrics are compared to your personal 7-day rolling baseline, so scores reflect changes in your physiology, not population norms.

Status Tiers

Optimal ≥85% Good ≥70% Moderate ≥50% Needs Rest ≥30% Overreached <30%

Detail Labels

Fully Recovered ≥80 Recovering Well ≥60 Still Recovering ≥40 Recovery Needed <40

Key Insight

HRV is measured via RMSSD — the gold standard for parasympathetic assessment. A rising HRV baseline means your nervous system is adapting well to training load.

Body Composition Score

Weight stability and BMI trends over a rolling 7-day window

Components

Weight Stability 95%

Weight stability is the primary driver. The score rewards consistency — sudden swings in either direction lower your score, reflecting potential hydration issues or measurement error.

BMI Categories (WHO)

Underweight <18.5 Normal 18.5–24.9 Overweight 25–29.9 Obese ≥30

Key Insight

BMI is only 5% of this score because it's a blunt tool — it doesn't distinguish muscle from fat. Weight stability matters far more for day-to-day readiness than your absolute BMI category.

Advanced Metrics

Beyond the Daily Score

Deeper metrics that track your long-term fitness trajectory and protect you from overtraining.

ACWR — Training Load Ratio

Compares your acute (7-day) training load to your chronic (28-day) baseline using exponentially weighted moving averages.

Undertraining <0.8

Optimal 0.8–1.3

Caution 1.3–1.5

High Risk >1.5

Injury Risk

When ACWR exceeds 1.5, research shows injury likelihood increases 2–3x. ScoreVitals applies a graduated penalty to your readiness score and holds your training recommendation at a recovery zone so you can see the warning before a real setback.

Heart Rate Zones

Five intensity zones calculated using the Karvonen method (% of heart rate reserve from resting to max HR).

Zone 5 — Peak 90–100% HRR

Zone 4 — Hard 80–90% HRR

Zone 3 — Cardio 70–80% HRR

Zone 2 — Fat Burn 60–70% HRR

Zone 1 — Recovery 50–60% HRR

Karvonen Formula

Target HR = Resting HR + (% intensity × (Max HR − Resting HR)). Max HR uses the Tanaka formula: 208 − 0.7 × age.

Heart Rate Recovery

How many BPM your heart rate drops in the first minute after peak exercise. A key marker of cardiovascular fitness and parasympathetic reactivation.

<12 Poor

12–20 Normal

21–30 Good

31–50 Very Good

50+ Excellent

Why It Matters

A faster post-exercise heart rate drop reflects strong vagal tone — your parasympathetic nervous system quickly decelerating the heart. Improving HRR over weeks is one of the clearest signs of rising fitness.

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Methodology

The Research Behind ScoreVitals

Every algorithm cites peer-reviewed exercise science and sports medicine.

TRIMP

Banister et al. — Training load quantification using heart rate reserve and zone-weighted impulse scoring.

ACWR

Hulin / Gabbett et al. — Acute-to-chronic workload ratio for injury risk prediction using EWMA.

HR Zones

Karvonen method — Heart rate reserve-based training zones for personalised intensity targets.

Max HR

Tanaka formula — 208 − 0.7 × age. More accurate than the classic 220 − age.

Sleep

National Sleep Foundation — Age-adjusted sleep duration targets for optimal recovery.

HRV

Shaffer & Ginsberg (2017) — RMSSD as gold standard for parasympathetic nervous system assessment.

Ready to know your score?

Download ScoreVitals and get your first daily readiness score tomorrow morning.

Learn more about all ScoreVitals features or check device compatibility.

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