Recovery Score

Your daily readiness, measured against your own body.

Every morning, Laso gives you a single number from 0 to 100 that tells you how recovered you are. Not compared to the average person. Compared to you, on your best days and your worst. So you always know whether to push hard, go easy, or take the day off.

Download on the App Store

How it works

Laso pulls six key signals from your wearable each morning, compares them to your rolling personal baselines, and combines them into a single recovery score using on-device machine learning.

Heart Rate Variability

The variation in time between heartbeats. Higher HRV relative to your baseline generally indicates stronger recovery and parasympathetic activity.

Resting Heart Rate

Your lowest sustained heart rate during sleep. When it rises above your baseline, it often signals that your body is under stress or still recovering.

Sleep Quality

Efficiency, disturbances, and time spent in deep and REM stages. Poor sleep quality suppresses recovery even when total duration looks fine.

Sleep Duration

Total time asleep relative to your personal sleep need. Laso learns how much sleep you actually need, not just the generic 8 hour recommendation.

Respiratory Rate

Breaths per minute during sleep. Elevated respiratory rate is one of the earliest indicators of physiological stress or oncoming illness.

Recent Strain

Cumulative physical load over the past few days. Back-to-back high strain days without adequate recovery will pull your score down.

Why personal baselines matter

Most health apps compare you to population averages. That creates a fundamental problem.

Everyone is different

A healthy HRV for one person might be 35ms. For another, it could be 80ms. If an app uses a single population curve, the first person would always look under-recovered and the second would always look great, regardless of how they actually feel. Your normal is not someone else's normal.

Changes from your baseline are what count

What matters is not your absolute HRV number, but whether it went up or down relative to your own trend. If your resting heart rate is usually 52 and it spikes to 58, that is a meaningful signal. Laso detects these shifts because it maintains a rolling baseline built exclusively from your data, updated every day.

Baselines improve over time

Laso starts learning from day one and gets more precise with every night of data. After two weeks, the model has a solid understanding of your patterns. After a month, it can detect subtle shifts that generic algorithms would miss entirely. And because baselines are computed on-device, your health data never leaves your phone.

What your score means

Your recovery score falls into one of three zones. Each comes with clear, actionable guidance so you never have to guess what to do with the number.

0 to 33

Low Recovery

Your body is under significant stress or has not recovered from recent demands. Multiple inputs are deviating from your baselines.

What to do:

  • Prioritize rest and light movement like walking
  • Focus on sleep hygiene and getting to bed earlier
  • Avoid high intensity training
  • Check for illness or external stressors
34 to 66

Moderate Recovery

You are partially recovered. Some metrics are back to baseline, others are still catching up. This is the most common range for active people.

What to do:

  • Moderate intensity training is fine
  • Avoid going all out or setting personal records
  • Stay hydrated and maintain nutrition
  • A good night of sleep could push you into the green
67 to 100

High Recovery

Your body is well recovered and ready for performance. HRV, RHR, and sleep metrics are at or above your personal baselines.

What to do:

  • Great day for high intensity or long duration training
  • Push toward your strain target ceiling
  • This is when adaptation and fitness gains happen
  • Take advantage of it; high recovery days are earned

Recovery works best with the full picture

Your recovery score feeds directly into other Laso features. Together they create a complete daily action plan.

Strain Tracking

Your recovery score sets the daily strain target. High recovery means you can push harder. Low recovery means the target drops to protect you from overtraining.

Sleep Coaching

Sleep is the single biggest driver of recovery. Laso tracks your sleep debt, learns your personal sleep need, and gives you a target bedtime to optimize recovery.

See your recovery score tomorrow morning.

Connect your wearable, sleep tonight, and wake up to your first personalized recovery score.

Download on the App Store Follow on Instagram

Free 7-day trial. iPhone & Apple Watch.