HRV Score Interpreter
Paste your morning RMSSD reading from any wearable and instantly get a 0-100 readiness score, a percentile compared to people your age, and a plain-English verdict on whether to train hard or rest. Nothing uploaded.
RMSSD ?
0-100 score
Age + sex percentile
Readiness verdict
7-day trend
Oura / WHOOP / Apple Watch / Garmin
HRV Score
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0-100 scale - 70+ is high, 50-69 moderate, below 50 low
Age-Normed Comparison
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for your age + sex group
7-Day Rolling Trend
Rolling average
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RMSSD (ms)
Trend
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What affects your HRV?
- Sleep quality: Poor or short sleep suppresses the nervous system overnight and lowers the next morning's HRV significantly.
- Alcohol: Even one or two drinks can drop RMSSD by 10-20 ms the following morning as the body metabolises alcohol.
- Overtraining: A string of hard sessions without rest accumulates fatigue; HRV will trend down over days or weeks.
- Illness: Infection activates the immune system and raises sympathetic tone, often causing a sudden HRV dip before symptoms appear.
- Stress: Psychological stress raises cortisol and shifts balance toward the fight-or-flight branch, reducing HRV.
- Breathing and hydration: Slow diaphragmatic breathing and good hydration both support higher HRV readings.