回復スコア計算機 — トレーニングの準備はできていますか？
昨晩と今朝の6つの回復要因を評価してください。頑張るべきか、軽く行くべきか、完全に休むべきかをお知らせします。
1. 昨晩の睡眠の質
どれくらいよく眠れましたか？
ひどい優れた
2. 睡眠時間
何時間眠ったか入力してください
3. 筋肉の痛み
筋肉はどれくらい痛いですか？
非常に痛い痛みなし
4. 気分とモチベーション
精神的にどのように感じていますか？
非常に低い素晴らしい
5. 安静時心拍数と通常の比較
通常のベースラインと比較して
6. 水分補給
どれくらい水分が補給されていますか？
脱水状態十分に水分補給されている
スコアを計算するには、すべての6つの入力を完了してください。
要因の内訳：
よくある質問
What is HRV and how does it relate to recovery?
Heart rate variability (HRV) is the variation in time between consecutive heartbeats. Higher HRV generally indicates better recovery and greater parasympathetic nervous system activity (rest and digest mode). Many athletes and coaches use morning HRV as a daily readiness metric. A sudden drop in HRV often signals illness, overtraining, or accumulated stress before other symptoms appear.
How can I speed up muscle recovery?
The most evidence-backed recovery accelerators are: adequate sleep (7–9 hours), protein intake within 2 hours of training, staying well hydrated, light active recovery (walking, stretching), managing overall life stress, and considering cold therapy or contrast showers. Fancy supplements are secondary to these fundamentals.
When should I take a rest day?
Take a rest day when your recovery score is below 40, when you feel unusual or persistent fatigue, when performance has declined across 2+ consecutive sessions, when your resting heart rate is elevated by 5+ beats, or when you're fighting off illness. Rest days aren't lost training days — they're when your body actually adapts and grows stronger.
What are the signs of overtraining?
Overtraining syndrome signs include: persistent fatigue that doesn't improve with rest, performance decline over 2+ weeks, elevated resting heart rate, frequent illness or infection, disrupted sleep (despite feeling exhausted), mood changes like irritability or depression, loss of motivation to train, and increased injury frequency. If you recognise several of these, take at least 1–2 weeks of full rest and consult a doctor.