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CryoCove Tool
Rate 10 daily inputs to calculate your readiness score and get personalized training recommendations with CryoCove pillar protocols.
Rate each factor honestly based on how you feel right now. Your score is calculated using a weighted algorithm inspired by WHOOP and Oura recovery metrics, adapted for subjective daily inputs.
How well did you sleep last night?
How many hours did you sleep?
How sore are you right now?
How is your current energy?
How motivated are you to train today?
How stressed do you feel right now?
Optional — enter your RHR or skip
What was your training load yesterday?
How well-hydrated do you feel?
How well did you eat yesterday?
Scores are stored locally for 7-day trend tracking
Your recovery score (0-100) is a weighted composite of your daily inputs. Sleep quality and duration together account for 30% of your score, reflecting the scientific consensus that sleep is the single most important recovery factor. Muscle soreness and energy each contribute 15%. Stress, mood, hydration, and nutrition each contribute 10%. If provided, resting heart rate applies a small bonus or penalty.
Sleep
30%
Soreness
15%
Energy
15%
Stress
10%
Mood
10%
Hydration
10%
Nutrition
10%
RHR
bonus