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Key takeaways
- Your Recovery Score is a daily number from 0 to 100, built from four overnight signals: heart rate variability, sleep quality and duration, resting heart rate, and respiratory rate
- It doesn’t compare you to anyone else. It compares today’s reading to your own personal baseline
- For roughly your first 7 days of wear, the score runs on population level data since your baseline hasn’t formed yet, and becomes meaningfully more accurate once it has
- The score sits in one of three zones, Low, Moderate, or High, each pointing to a different call for the day
- Recovery and Effort are designed to work together. Recovery tells you what your body is ready for, Effort tracks whether you actually stayed within that range
- A low score on a day you feel fine isn’t a contradiction. Your body’s stress response often shows up in the data before you consciously feel it
- The score resets every morning and reflects only last night, so the trend across a week matters more than any single day’s number
Recovery isn’t a feeling, it’s a report
How you feel in the morning and what your body actually did overnight aren’t always the same thing. You can wake up feeling fine and still be running a physiological deficit your body hasn’t caught up to consciously yet. Your Recovery Score exists to report on what actually happened, not what it felt like.
What your Recovery Score is actually built from
Your Recovery Score is a daily number, from 0 to 100, calculated every morning using signals your Noise REP Band captures while you sleep. You don’t do anything to influence it directly. It’s your body reporting on how much it recovered from everything the previous day put it through.
Four signals build that number, and they don’t all carry the same weight.
Heart rate variability, the variation between heartbeats during sleep, is the most significant signal. A higher reading relative to your baseline points to better recovery. Sleep quality and duration is a core signal too: poor or short sleep can pull your score down regardless of what your other signals show, since sleep is when most physical repair actually happens. Resting heart rate is also core, and it runs the opposite direction, a lower reading than your baseline is the better outcome. Respiratory rate is tracked differently, as a modifier rather than a direct input. It adds context, and a rate that’s noticeably elevated above your normal can shift how the other three signals are read.
Why your score compares you to yourself, not anyone else
Your Recovery Score doesn’t measure you against an average person. It measures today against your own personal baseline, what’s normal specifically for you. A resting heart rate of 60 could be elevated for one person and completely normal for another. An HRV reading of 45ms could mean great recovery for one person and poor recovery for someone else. The only comparison that means anything here is you against your own history.
The first two weeks: How your score learns you
When you first start wearing your REP Band, it doesn’t yet know what’s normal for you. For roughly the first 7 days, your Recovery Score runs on population level baseline data, general averages across a broad set of users, rather than your own physiology.
The score during this period is a reasonable estimate, but it won’t yet reflect you specifically. Wearing your band consistently every night is what speeds this up. After about 7 days, your score starts adjusting to your own baseline and becomes meaningfully more accurate from there. Gaps in overnight wear during this window slow that process down.
What your score is telling you
The score runs from 0 to 100 across three zones, and each one points to a different call for the day.
A score of 0 to 33 is Low: your body hasn’t fully recovered, and this is a day to prioritise rest, light movement, and sleep. 34 to 66 is Moderate: partial recovery, where you can train but intensity should stay controlled rather than chasing a personal best. 67 to 100 is High: well recovered and ready to handle real effort, a good day for a hard session or competition.
Recovery and Effort, working together
Your Recovery Score and your Effort Score are built to work as a pair. Recovery tells you what your body is ready for today. Effort tracks whether you actually stayed within that range.
| Recovery | What it suggests | What to watch for |
|---|---|---|
| 67–100 High | Push today | Strong recovery. A good day for hard training, personal bests, or competition. Don’t waste a high score on an easy session if you’ve been building toward something. |
| 34–66 Moderate | Train, but controlled | Partial recovery. Push hard on repeated moderate-recovery days in a row, and tomorrow’s score will show it. |
| 0–33 Low | Rest or go very easy | Your body is still in deficit. Forcing high effort training here slows adaptation and raises injury risk. Active recovery or rest is the right call. |
A number that means the same thing for everyone
Because your score is always measured against your own baseline, it translates across people in a way raw numbers never could. Your resting heart rate and someone else’s mean completely different things on their own, but if you both score 85 on the same morning, it means the same thing for both of you: you’ve each woken up significantly better recovered than your personal normal. That makes it a real, comparable number to train around with a partner or a team, whatever your individual physiology looks like.
What can drive your score down, and what supports it
Some causes are obvious. Some aren’t.
| Common causes of low recovery | What tends to support recovery |
|---|---|
| Poor or short sleep High training load the previous day Alcohol consumption Illness or infection, often before symptoms show High psychological stress Elevated respiratory rate during sleep Consecutive hard training days |
Consistent sleep schedule Adequate sleep duration, 7 to 9 hours Planned rest days Hydration Lower intensity training sessions Stress management Good nutrition timing |
Check tonight’s signals and tomorrow’s Recovery Score on the NoiseFit App for better performance.
FAQ
My score doesn’t match how I feel in the first few days. Why?
In the first roughly 7 days, your Recovery Score runs on population averages rather than your personal baseline, so it can feel off, sometimes too high on a day you feel drained, sometimes too low on a day you feel great. That’s not an error, the score just hasn’t had enough data yet to learn what’s normal for your body specifically. Once your baseline is established, it starts reflecting your physiology far more accurately.
My score is low but I feel fine. Which should I trust?
Both can be true at once. Your body’s stress response shows up in HRV and resting heart rate before you consciously feel it. A low score on a day you feel fine is often an early signal, something your physiology has already registered that your subjective sense hasn’t caught up to yet.
Why did my score drop even though I slept well?
Sleep duration is one signal among several. HRV and resting heart rate are also part of the calculation, and high training load, alcohol, illness, an elevated breathing rate, or accumulated stress can suppress HRV even when sleep looks fine on paper. Check your resting heart rate first. If it’s elevated compared to your usual, that’s often the reason.
What does my respiratory rate signal mean for recovery?
Respiratory rate during sleep is tracked as a modifier, adding context rather than feeding directly into the score. A breathing rate that trends up over several nights can be an early marker of illness, respiratory strain, or high stress, even before your other signals shift, and it’s worth paying attention to if you notice that pattern.
Does the score reset every day?
Yes. Your Recovery Score is calculated fresh each morning from the previous night’s data. It doesn’t carry forward, it’s a snapshot of where your body stands right now. The trend across a week is more informative than any single day’s number.
