Recovery Tool

HRV Training Decision Tool

This tool applies the decision rules from the recovery article directly: symptoms carry the most weight, trends beat one-off readings, and easy pace response matters more than a single green app score.

Symptoms win

Fever, chest symptoms, GI issues, or worsening symptoms during a warm-up override good-looking metrics.

Trend beats one morning

One slightly high RHR or one low HRV score is usually a downgrade signal, not proof that you are overreached.

Training response matters

If easy pace suddenly needs much more heart rate than normal and you feel off, treat that as a real warning sign.

Check today’s signal stack

Use your own normal range. The tool assumes you are comparing against your usual waking RHR and HRV, not population values.

Symptoms first

Symptom profile

Fever today

10 to 15 minute warm-up response

Heart metrics and trend

Waking RHR versus your normal

HRV versus your normal

Training response and context

Easy pace heart-rate response

Recovery context

Symptoms first, then trend, then training response.

Green

Train as planned

No red flags are showing. Keep normal training if your body also agrees.

Why this call

Normal symptoms, normal metrics, and normal easy-run response point toward a green day.

What to do next

Measure under the same conditions tomorrow so the trend stays useful.

If symptoms appear or the warm-up makes them worse, stop and reclassify the day.