After you complete your Recovery Test, your recovery score for the day appears on the Home screen as a percentage from 1–100%.
This score is your daily snapshot of how well your body is balancing stress and recovery.
Important: Your Baseline Comes First
When you first start using Morpheus, your recovery score may show up as 100%.
This is normal.
Morpheus needs 7–10 days of consistent data to establish your personal baseline. The more data it collects, the more accurate and meaningful your recovery scores become.
If you stop using Morpheus for more than 7–10 days, your baseline will need to be re-established—and during that time, recovery scores won’t be very informative.
Consistency matters.
Recovery Score Colors
Your recovery score is displayed using three colors:
Green – high recovery
Amber – moderate recovery
Red – low recovery
These colors are assigned based entirely on your total recovery percentage and are meant to make trends and patterns easy to spot at a glance.
What Determines Your Recovery Score?
The real power of Morpheus is how intelligently it interprets your data—and how that interpretation improves the more consistently you use it.
Several factors contribute to your daily recovery score. Here’s how they work together.
HRV Sets the Range
HRV is the foundation of your recovery score.
Morpheus uses a rolling 10-day average HRV as your baseline. In the app, this appears as a horizontal white line on the HRV graph.
When today’s HRV is close to that white line → recovery potential is high
The further HRV moves above or below that average → the lower your recovery score becomes
In other words, HRV determines the range your recovery score can fall into on that day.
(Visual example fits well here.)
Standard Deviation & Recovery Range
If your HRV is about one standard deviation above or below your 10-day average, your recovery score might land somewhere around 65–80%, for example.
From there, other variables fine-tune the score within that range.
What Moves Recovery Up or Down?
Once HRV sets the range, other factors adjust your score:
Sleep quantity and sleep quality
These matter most when sleep duration is far below average
Or when sleep quality is rated very low (1–2)
Previous day’s training
Morpheus looks at post-workout recovery adjustments
Total training volume and intensity both matter
Subjective fatigue markers
Soreness and other reported inputs play a smaller role
Consistency Matters
The weighting of these factors changes depending on how consistent your HRV measurements are.
For example:
If you’ve only taken 3 HRV readings in the last 10 days
Morpheus will create a wider recovery range
And place more weight on sleep, training, and subjective inputs
Again, consistency improves accuracy.
How Yesterday’s Training Affects Today’s Recovery
Morpheus also looks at your previous day’s total training impact.
Each workout includes a recovery adjustment that appears:
On the workout results screen
As a gray +/- number in the recovery score box on the Home screen
If you complete multiple workouts in a day, that number is cumulative.
This total adjustment from yesterday is used to determine whether your recovery score today should be nudged up or down.
HRV Still Matters Most
HRV is always the single biggest driver of your recovery score because it reflects total stress on the body.
That said, the other variables combined can usually swing recovery by 10–20%.
For example:
Normal HRV + very hard training + poor sleep + high soreness
→ recovery may drop into the ~80% rangeHRV far from average + great sleep + low soreness + feeling good
→ recovery won’t fall as much as HRV alone might suggest
How to Interpret a Low Recovery Score
When your recovery score drops below ~70%, the next step is context.
Look at your HRV:
Was it below your average?
Or above your average?
These two situations mean very different things.
Low recovery + low HRV
Low recovery + high HRV
And they should be approached differently from both a training and recovery standpoint.
(For a deeper explanation, see the related articles on HRV and Recovery.)
Final Thought
Your recovery score isn’t just a number—it’s a signal.
Understanding why it changed is what allows you to use Morpheus intelligently, make better daily decisions, and stay consistent over the long term.